me -

everything & anything that motivates me to be healthy.... day in, day out.

Thursday, September 29, 2011

September 29, 2011

quinoa, avocado & asparagus wrap <3


Found this article this morning and thought it was pretty interesting!

'Miracle Fruit' Makes Everything Taste Sweet


You've heard of superfoods, but how about miracle fruit? Called Synsepalum dulcificum, it's a native West African berry that looks like a cranberry, that magically makes sour foods taste sweet. Be it lemons, pickles, vinegar or even beer, the miracle fruit turns them into dessert. 

Foodies have been holding "flavor tripping parties" with the miracle fruit, according to Time magazine. Although the miracle fruit doesn't taste like much on its own, it affects the flavor of other foods for about an hour. Guinness beer is reported to taste like chocolate, and lemon tastes like sweet juice. 

Scientists have found that a key ingredient in the miracle fruit — a protein known as miraculin — binds strongly to the sweet taste receptors on the tongue. The protein then changes shape in a way that turns on its sweet receptors when it's introduced to something highly acidic (AKA sour). After the acidic food is swallowed, miraculin returns to the inactive shape, but it remains bound to the sweet receptor for up to an hour, ready to receive a new acid trigger, according to Discovery News.

It's easy to see how and why the dieting and food industry would be interested in this miracle fruit. Besides a food marvel, it could also be a lower-calorie way to enjoy sweet treats. But not so fast. Although purified miraculin extract is currently being sought after in Japan, in the U.S a 1974 ruling by the Food and Drug Administration banned the sale of a miracle fruit extract.




Make a Break
(Women's Health & Fitness February 2011)

Do you get popcorn & a choc top every time you go to the movies?
Is Sunday night pizza night?
Do you stop off at McDonald's on the way home from your child's weekend sport?

Bad food associations can become habit and are often the cause of unwanted weight gain.
Breaking a routine may be hard but if you're determined to shake off any excess weight, start looking for healthy alternatives.  

Bring a bag of air popped popcorn from home, make your own healthy thin-crusted pizza choc-full of veggies and resist temptation at fast food chains.  It may feel like a struggle at the time but the end result is worth it.


 my weakness at the movies is popcorn plus a BIG bag of peanut MnMs and pepsi max. 
then there came a time when i got sick of walking out of the cinemas feeling bloated & guilty and like i just wasted a treat because really i was just mindlessly munching. so i started bringing my own food like a mix nut trail that i made (goji berries/dark chocolate/roasted nuts).  and now i just buy water or orange juice. sometimes i still eat popcorn but i just share it with my other half :)

we also used to get mcdonald's AT LEAST 3 times a week. i wanted to stop this habit so i started associating mcdonald's with food thats just full of chemicals and processed sh*t, and the patties made with leftover meat and random bits of animals i dont even want to think about.  yep that worked, havent had a cheeseburger in a fair few months :)

it's all good to treat yourself every now and then but just dont go overboard.  you're in control of your body, not the other way around.  

use your imagination... healthy treats dont have to be mind numbingly boring & bland.  below are some awesome ideas :D:D



Sunday, September 25, 2011


Go as far as you can see; when you get there, you'll be able to see farther.
- J. P. Morgan


Friday, September 23, 2011

September 23, 2011


Smart Choices 
(Women's Health & Fitness Vol 17 2011)

The Dilemma
"Is it better to have a glass of wine, glass of beer or a shot of vodka?"

The Verdict
"Go for the vodka - as long as it's served straight or with lime & soda."

Vodka, fresh lime & soda is the winner.  It's a low-sugar, low-calorie option at 64 calories (taking 13 minutes of power walking to burn off), while a glass of wine is around 100 calories (taking 21 minutes to burn off).  A schooner of regular beer contains a whopping 164 calories (35 minutes of power walking to burn off).  Although red wine does contain some beneficial antioxidants called polyphenols, these are readily available in dark red fruits such as raspberries, pomegranates and blueberries.  The only problem with vodka is what people mix it with, so avoid sugary mixers.


The Dilemma
"Is it better to drink soft drink of fruit juice?"

The Verdict
"Stick with juice."

"I can't stand diet soft drinks, so bin these," Nutritionist McMillan says.  The occasional fruit juice is fine but if you are watching your weight you are better to avoid juice.  Water and herbal tea are better alternatives.  But if you want to drink juice, get your drinks juiced in front of you as nutrients disappear after about 10 minutes (DID NOT KNOW THIS! WOW)  Nutritionists also suggest opting for "two root, one fruit" - like beetroot, apple & ginger - to make juices more nutritious.  Although they aren't always packed with  the vitamins they claim, juices are much better for you than the artificial chemicals, such as phenylalanine, found in diet drinks.







... that I instruct my first gym class!!!!!

to think it was only a few months ago that i was working at a cash register, hearing the repetitive beeping from barcodes, with my eyes glazed over & my brain numb with boredom.  Things change when you have passion :)

Thursday, September 22, 2011

September 22, 2011

gooooooooooooooooood morning :)

"Everyone is an athlete.  The only difference is that some of us are in training and some are not."
 - Dr George Sheehan

crossfit class it tomorrow. i am getting more and more nervous. !! i had a dream the other night that heaps of people came but then hated it and told me i sucked, and then last night i dreamed that i didnt even make it to the class, because i was an hour late ?? lol but i am keeping positive!! :):) despite what my dreams may be doing to me haha


True or False: Your body needs both major minerals and trace minerals each day.

  • True
  • False


Minerals can be divided into two main categories, based on the amount that is needed by the body. Major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet--more that 250 milligrams daily. Trace minerals (or trace elements) are needed in much smaller quantities--less than 20 milligrams daily.


sorry only a quickie post today! gotta run off to the gym to try out the workout i created for tomorrow then groceries to buy some healthy goodies then gym again to introduce two girlfriends to crossfit.
have a great dayyyyyyyyyyyyyy!


Wednesday, September 21, 2011

September 21, 2011

If you haven't already tried goji berries, go buy them!
they're available (dried) from grocery stores or chemists.

Goji Facts:
Contains 19 amino acids the building blocks of protein including all eight that are essential for life.
Contains 21 trace minerals, including germanium, an anti-cancer trace mineral rarely found in foods.
Contains more protein than whole wheat (13 percent).
Contains a complete spectrum of antioxidant carotenoids, including beta-carotene (a better source than even carrots!) and zeaxanthin (protects the eyes). Goji berries are the richest source of carotenoids of all known foods.
Contains Vitamin C at higher levels than even those found in oranges.
Contains B-complex vitamins, necessary for converting food into energy.
Contains Vitamin E (very rarely found in fruits, only in grains and seeds).

Contains Beta-Sitosterol, an anti-inflammatory agent. Beta-Sitosterol also lowers cholesterol and has been used to treat sexual impotence and prostate enlargement.
Contains essential fatty acids, which are required for the body’s production of hormones and for the smooth functioning of the brain and nervous system.
Contains Cyperone, a sesquiterpene that benefits the heart and blood pressure, alleviates menstrual discomfort, and has been used in the treatment of cervical cancer.
Contains Solavetivone, a powerful anti-fungal and anti-bacterial compound.
Contains Physalin, a natural compound that is active against all major types of leukemia. It has been shown to increase splenic natural killer cell activity in normal and tumor-bearing mice, with broad-spectrum anti-cancer effect. It has also been used as a treatment for hepatitis B.
Contains Betaine, which is used by the liver to produce choline, a compound that calms nervousness, enhances memory, promotes muscle growth, and protects against fatty liver disease. Betaine also provides methyl groups in the body’s energy reactions and can help reduce levels of homocysteine, a prime risk factor in heart disease. It also protects DNA.

Goji Berries are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges, actually more almost than any fruit you could name. They are also a superb source of vitamin A, not surprising because they are a really pretty red color. Goji berries also have vitamins B1, B2, B6, and E; they are becoming a famous antioxidant

I mix goji berries with my oatmeal or muesli or make my own 
mix trail of roasted nuts and dried goji berries. :)

off to work soon, i have planned Friday's crossfit session out and downloaded all
the music i will need.  getting excited! more & more people are showing
their interest in it so i hope to pull a good number then :]

yesterday's workout:

50 Pull ups
400m run
21 Thrusters 
(I increased my weight woo!!!)
800m run
21 Thrusters
400m run
50 Pull ups

umm yeah this was insanely painful. :D

Monday, September 19, 2011

September 19, 2011

mmmmmmmmmmmmmm taylor kitsch aka Gambit :P


instructing my first Crossfit class this Friday :)
exxxxxcited. also spewing with nerves haha

these were my snack this morning + green tea
as well as fresh strawberries with a bit of Nutella :) yummm

last night we got to use some of our very own herbs with our dinner
tried out our Lemon Thyme and it was SO nice & full of flavour! 
had some home grown spinach as well and little tiny tomatoes.
yes im a 20 something grandma with my little herbs and cups of tea :P


(Women's Health January 2011)

When stress goes up, Vitamin C levels plummet.  
Strawberries outpower most citrus fruits on the Vitamin C front.
B Vitamins from dark, leafy greens help your brain keep making feel-good hormones like serotonin and dopamine.
Omega-3 Fatty Acids in salmon & walnuts also have a soothing effect; 
people who consumed fish oils regularly had significantly reduced reactions to stress compared to those who didn't.

Stress reducing salad ;)
 1 cup baby spinach leaves
1 cup mixed salad greens
4-5 medium strawberries, quartered
2 tbs sliced fennel
1/4 cup sliced spring onion
1/3 cup canned salmon, well drained
1.5 tbs walnuts, chopped

1 tsp honey
1 tsp lemon juice
2 tsp olive oil
freshly ground black pepper 



Jumping jack planks will strengthen your core, as well as burn fat and calories. 
Get into plank position on the floor, with your hands in line with your shoulders, and your weight distributed 
between your hands and toes. Keep your abs pulled in toward your spine to stabilize 
your torso for the duration of the exercise.

Keep your hips low as you jump your feet apart, then back together in a jumping jack motion. 



Strawberry Protein Fluff

  • 1 cup of frozen strawberries
  • 1/2 cup of milk
  • 30g ON whey (I used strawberry whey but vanilla works too)
  • 1/2tsp of xanthar gum (this is optional, it gives it extra 'hold' but it works fine without it)
Blend it all together until it's all well mixed and then, with an electric whisker, whisk it for 2 to 5 minutes (sometimes the more you whisk, the fluffier it gets but I get impatient after 2 minutes). Enjoy!!! :-D

  • 207kcals,
  • 21g carb,
  • 27g protein,
  • 2.5g fat
  • 3.8g fiber