Choc fudgy balls

Offices can be bad places for strict eating plans. There’s always something to celebrate, a birth, someone leaving, a birthday etc. So,t’s sometimes  it’s better to make something yourself and bring it in – so if you do indulge at least you know exactly what’s in it, and can make something with some nutritional value… Which brings me to these:

Soooo yummy! And easy. I was meant to put some desiccated coconut in but forgot to get some! Oops.

1/2 cup almonds (or other nuts)

3/4 cup pitted dates

2 tablespoons cocoa or cacao

2 tablespoons Craisins

1 tablespoon coconut oil

optional  – add a couple of squares of chcolate for extra yumminess.

Take all ingredients, whizz up in food processor and roll into balls. Allow to set in fridge. Coudn’t be easier. And they’re tasty, but not terribly low calorie so don’t gobble them all down at once! I try to limit myself to one. You can add agave to sweeten, or honey or sugar if that’s how you roll, but dates are the sweetest of all dried fruit and so I don’t think it needs sweetening. These taste like chocolate-y deliciousness.

New Recipes tab & staying healthy on holiday

This morning I had dream that I didn’t want to go do cardio. I was thinking my legs are sore from leg day at the gym, me chest hurts from last night, I’m sooooo sleepy this morning etc. Then the alarm went off and I’m happy to say I jumped out of bed and just fucking did it! I don’t usually use an alarm but this morning I wanted to do everything half hour earlier then usual, to avoid seeing someone at the gym. From opening my eyes to getting to the gym usually takes me exactly 17 mins.

 

Someone suggested I do a seperate tab for recipes. Great idea, so i’ve added that in. In a month the boyfriend and I are going away, road trip holiday. Going in a campervan and hitting the beaches. Can’t wait! So, the recipes tabs will come in really handy for me too. Don’t want to eat out too muchand blow the good work I’ve done (away for a month), and it’ll be so convenient to have all my faves and go to’s so easy to access. Myself, I do like less talk more recipe in a post, so I’ll try to post this way from now.

We’ve also ordered a resistance band set to take away as it’s light and portable, so I’ll post our thoughts (male and female perspective) on that once it arrives.

 

 

 

 

Shopping in lunch break

Just a quick post as I went shopping in my break – and Coles are now doing Organic Dark Agave Nectar. Soooooo much cheaper then health food shop, I’m happy with that.

 

Also bought myself a copy of the Clean Eating Mag from Oxygen – the recipes look wild and I can’t wait to try them. Will post them too. Taco night – it’s on!

More Fitspo… I did say I loved it! Motivation!

Aside
Gym

I saw this somewhere (while I was at work) and thought i’d post it here. I know I wear makeup to the gym a lot more then I should, especially if I’m going straight from work. I usually use a makeup wipe but leave my eye makeup on. Do you do this? The mascara I use is actually the best – never runs or flakes, and comes off easily in the shower with just water. It’s also a extension mascara, ModelCo fibre lash. Check it out – I really recommend it. Great for if you want to wear makeup and go swimming too, as it doesn’t run into your eyes. As far as workout makeup it’s pretty awesome, and the extension aspect is a real bonus. This post has gotten way off track somehow! But, even Lorna Jane gives tips on gym makeup – below.

SHOULD women wear makeup to the gym? What underwear is best for men to work out in? Experts reveal the answers to common etiquette and hygiene questions.

With summer right around the corner Australians are thinking about the best way to get rid of that post winter weight and tone up for the beach. But according to research we’re more likely to reach for the ‘quick-fix solutions’ than put in the hard yards at the gym.
One of the main reasons for this is “gym anxiety”. Many people suffer from a lack of confidence when working out because, let’s face it, gyms can be quite intimidating places.
But knowing the tricks of the fitness trade can help you to not only feel better about yourself but also increase your performance, health and happiness, too.

Fitness Dos

  • “I exercise with an anti-perspirant on as I hope most blokes do,” says body+soul’s fitness expert Damien Kelly. “Deodorant is a waste of time unless you can stop the sweat, but sweating is a good thing for cooling the body down. It’s just not generally appreciated from the armpits.”
  • Shaving can dry the skin as can exercise, so make sure you rehydrate your body and skin post shave and post exercise. Plenty of water and a moisturiser will do the trick.
  • There is a variety of under garment products available that sit close and tight to the skin which will help prevent chafing. As these garments don’t rub against the skin they won’t cause damage and irritation. They can be worn under shorts and T-shirts, or if you’re particularly body confident, by themselves!
  • “Underwear is a personal preference,” says Kelly. “I’d generally not recommend loose boxer shorts if you’re running and jumping around, but some guys like a sense of freedom. The tighter sports specific underwear can come in briefs or short versions and both are effective. If you’re particularly sweaty or exercising near water there are also quick dry undies on the market. From personal experience, you get what you pay for with underwear so having a couple of good pairs for exercise is advisable to give ongoing support and comfort.”
  • Sweaty gym gear is the perfect breeding ground for bacteria so shower after your workout. Alternatively, wash your hands or wipe them down with hand gel that you keep in your bag or car.
  • “Choose supportive and figure-flattering fabrics to hold any wobbly bits in,” says Lorna Jane Clarkson, founder and Chief Creative Officer of Australia’s leading activewear label, Lorna Jane. “A good sports bra and well-made leggings will make the world of difference to how you look and feel when working out. Plus bright colours will help you to ooze confidence and brighten your mood.”
  • Cover up any open wounds or scrapes with antibiotic ointment and a bandage to avoid transferring bacteria.
  • Invest in a great sports watch so you can track your progress and always keep an eye on your vitals. A fun exercise app and a motivational playlist on your iPod will also help kick you along.

Fitness Don’ts

  • “Damage to toenails can be caused by ill-fitting shoes,” says Kelly who owns two fitness studios in Sydney. “If your feet are being forced forward into the end of the shoes, you may have issues with nails and the skin on your toes. Many people also don’t tie their shoelaces tightly enough and therefore, even though the shoes are the right fit, they are not stopping foot movement inside the shoe properly.”
  • You don’t want to forget to bring your own towels or mat to classes at the gym otherwise you run the risk of picking up bacteria from other people and vice versa.
  • Pores on your skin can be easily clogged by sweat leading to pimples and ingrown hairs. “When it comes to exercising in make-up, less is best,” says Clarkson. “If you feel you need some coverage, apply light mineral foundation as, a swipe of mascara and a moisturising lip balm.”
  • “Our bodies like to expel heat through our scalps so having a bucket of product in your hair is probably not advisable but a little to keep the ‘do’ in place wouldn’t hurt,” advises Kelly. “The gym can be a great place to meet people so you want to look sharp!”
  • Don’t wear jewellery as you could lose them or injure yourself.
  • If your workout moves outdoors don’t skimp on the SPF30 sunscreen and make sure you wear a cap.

Read more: http://www.news.com.au/lifestyle/health-fitness/gym-etiquette-14-fitness-dos-and-donts/story-fneuzle5-1226478373375#ixzz27NO4Py5c

Gym Ettiquette – do’s and don’ts…

Recipes from Kora Organics – Miranda Kerr

Two yummy recipes that are good and healthy – just how I like it.

The are often great recipes posted on the blog, check it out at:

http://www.koraorganics.com/blog/

Coconut “Porridge” Breakfast Bar

This is a delicious healthy breakfast bar that you can eat on the go or serve with a little yogurt and fruit for a healthy start to your day or nutritious snack anytime. The inspirations come from the team at NIULIFE COCONUT our favorite place to get all things coconut!!! They are a sponsor for our books and many recipes in LUNCHBOX SOLUTIONS have the wonderful coconut in them. You can find the book at www.chefkate.me .

NOTE: You can also add seeds, chopped nuts, dried fruit and chocolate pieces to the bars if you like.

Please use certified organic ingredients whenever possible.

SERVES 8 – 12 pieces

PREP TIME 15 minutes

BAKING TIME 25 – 35 minutes

Ingredients

WET INGREDIENTS

2 eggs, beaten

2 (500ml) cups coconut milk or milk of choice

¾ (185ml) cup coconut palm syrup or honey

½ (125ml) cup honey

½ (125ml) cup coconut oil (melted)

1 tsp vanilla

DRY INGREDIENTS

1 cup desiccated (shredded) coconut (reserve ¼ cup)

1 cup coconut flour

¾ cup coconut palm sugar

1 tsp baking powder

2 tbsp chia seeds (optional)

1 tsp sea salt (to taste)

2 tsp cinnamon (to taste)

1 cup coarsely chopped walnuts or almonds (optional)

Method

1. Preheat oven to 180C/350F and prepare a medium size baking pan by lining with baking paper and rubbing generously with coconut oil.

2. In a large bowl mix all the wet ingredients together well and then add the dry ingredients and mix well until combined. Add any additional things like chocolate pieces or dried fruit and mix well.

3. Pour the mixture into the baking pan and spread evenly and sprinkle with ¼ cup reserved desiccated (shredded) coconut . The place in the oven and bake for 25 —35 minutes or until golden brown and the center is set, but not hard. If it begins to brown too quickly cover loosely with baking paper and continue baking until done.

I look forward to hearing from you and send “The Flavor of JOY!”

And the second is:

This recipe makes guilt-free fudge that good for you too. It’s so delicious it may never make it to the fridge!!!!! It’s full of protein, healthy fats and antioxidants.The base recipe is great and I’ve shared a few delicious additional suggestions you can add to the recipe. Get creative and have fun making your own signature treats. It’s one of the healthy treat recipes in our book Lunchbox Solutions that you can find at www.chefkate.me

NOTE: I’ve used Chocolate Vital Protein in this recipe, but you can also use Plain or Vanilla Vital Protein www.vitalgreens.com or other protein powders for the fudge too. If using plain or vanilla protein powders just add 2-3 tablespoons more cocoa powder and 2-3 tablespoons honey.

MAKES approx 2½ cups

PREP TIME 10 – 15 minutes (If rolling balls add 15 minutes)

Ingredients

1 cup macadamia nut or almond butter (or *Niulife coconut cream)

½ cup cocoa powder (to taste)

½ cup Chocolate Vital Protein

½ cup honey (to taste)

2 tbsp melted coconut oil

1 tsp vanilla (optional)

¼ tsp sea salt or Himalayan salt (the salt makes it really yummy…like salty chocolate caramels)

Optional Additions

1 cup coarsely chopped chocolate

½ cup raisins or goji berries

½ cup finely chopped nuts

1 cup toasted finely ground desiccated (shredded) coconut (for topping)

½ cup coconut sugar (for topping or mix in the fudge)

Method

1. Prepare a small baking pan with sides by lining with baking paper. You will not be baking the fudge this is just where you need to let it set.

1. In a medium size bowl mix all the ingredients together by hand until well combined. Then evenly spread onto the baking pan and smooth the top with a spatula.

NOTE: You can sprinkle with finely ground toasted coconut and coconut sugar or cocoa powder or leave it plain on top

2. Serve while still soft or refrigerate to set the fudge until ready to serve and cut into bite size pieces.

NOTE: You can roll bite size pieces of the mixture in your hands while still soft to make fudge balls and then roll them in cocoa powder. You can also add desiccated (shredded) coconut and or chopped nuts into the ball or roll them in it.

*Coconut cream and other great coconut productswww.niulife.com

I love sharing recipes with all of you and enjoy hearing from you too so please leave a comment and also join my facebook page Chef Kate McAloon. Have the best week!!!

Sending joy until next time.

Have fun!!! Chef Kate

To fast or not to fast….? Advice

So, this morning I did fasted cardio. I have issues with this? I’ve read lot’s about it, cardio on empty burns your fat for fuel  – but I find I don’t go as well, as hard. I usually run a minimum of 30 mins but somwhre between 30-45 mins, and walk the rest, but today I was struggling at 20 mins! I don’t know if I ran out of ‘oomph’ or it’s a mental thing and I have to power through.Can anyone give me any advice tips? What works for you?

When I first stared my fitness and weight loss journey I could barely run  5 mins – so I’m doing well for me! But I was really fruserated struggling at 20 mins this morning.

Anyways, in other news yesterday we ordered pay-per-view UFC 152. Go Bisping!!! He smashed it. Love the UFC and Bisping is my fave.

 

Fitspo…I LOVE this shit!

MMMmmm, my next smoothie. At the moment I am in LOVE with variations of Avocado smoothies but this sounds so yum!

moderngirlnutrition

Initially, this was a total smoothie flop. I added way to much nutmeg to the first batch, and nearly had to have the hymlyck. With the next try came a relentless bitterness- I added parsley (I hate raw parsley, and shouldve know better) and left out a sweetener. All in all, it was just a recipe for disaster…literally:)

But they say the third time is a charm, and after drinking this smoothie this morning, I have to agree! Warm notes of chai compliment the sweet banana and spicy cinnamon perfectly, while the almondmilk tones it down. Plus it’s packed full of greens and healthy fats. Sounds good to me!

Ingredients:

1frozen banana

1 tsp cinnamon

1 tsp nutmeg

1 cup chai tea brewed overnight

1 tsp honey

Handful greens

1T flax

Almondmilk to taste

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Clean Eats: Turkey & Quinoa Larb

Clean Eats: Turkey & Quinoa Larb

 

from ‘mevsthebulge’. I don’t think this girl posts on this blog anymore, but it’s an awesome one to read, so inspiring. And this receipe is so good! Something I still eat all the time. Only difference I do is I cook the onion in the pan with the mince. I prefer it like that, not over cooked but just so it starts to go clear. The below is re-blogged exactly from the page, but I do recommend checking out the blog:

http://mevsthebulge.com/

 

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I love Thai food. I could happily exist on a diet of Thai food for a very long time. Actually, throw in Japanese food and I’m pretty certain I could exist on that for the rest of my life.

Issue is, you can never be certain what goes into your takeaway meal. Hidden salt, sugar and fat… it’s a major risk when you’re on Project Tighten Up.

So, I set about making my own sour and spicy Larb salad. I used turkey mince because it’s super lean and cheap however it is traditionally made with chicken or pork mince. I also served this up the next day for lunch with broccoli instead of lettuce and it was just as good.

Ingredients (serves 4)

1 tbs peanut oil 500g turkey mince 1 stem lemon grass, pale section only, finely chopped 1 small chilli, finely chopped 1/4 cup fresh lime juice 1 tbs fish sauce 1/4 small red onion, thinly sliced (or more if you’re an onion fan!) 1/3 cup fresh coriander leaves 2 cups of cooked quinoa Lettuce leaves, to serve

Heat the oil in a wok or frying pan over high heat until just smoking. Add the mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until meat changes colour. Transfer to a bowl and set aside to cool slightly.

Whisk together the lime juice and fish sauce in a small bowl until well combined. Drizzle the mince mixture with the dressing.

Add the, quinoa, onion and coriander and stir to combine. Spoon the mince mixture among lettuce leaves and dig in!

What cuisine could you eat every day for the rest of your life?

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