Study study study

I have been MIA lately, had mid-semester exams, and a few assignments o hand up. And what I think is crazy also had to still attend classes as normal that week and have a week off this week. I have a friend coming up to visit, so trying to get prepared for next week now. I have two things I need to do – a case study I want to actually get completed and some research for a group assignment that I want to get mostly done, so I know I won’t post much in the next week, but please bear with me.

I have been eating total crap during the last two weeks and feel like shit because of it. I have totally used study snacks as an excuse and I can tell I have put on weight, which I’m so angry at myself for and totally depressing. But, whatever, I am not going to sit and mope about it, just get on ewith un-doing the damage. It’s actually a god lesson – the damage two weeks of eating like shit will do. Never again! At first I was in denial, like my stomach is just a little bloated, it’ll be fine in the morning (?!?), but by two weeks when my fave shorts were tight as and I totally had muffin top I was like YUCk. I feel like shit. During the whole time I have still been exercising. In fact I completed the Insanity program and started to loop back around with the core balance ones and going to do the second month again. Just goes to show how it truley is 80/20! All about what you eat, you CAN’T out train a bad diet. I lived this saying for myself. So, anyway, I’ll be posting more now to keep myself strict with diet and motivated. Blogging does wonders for me motivationally. And I’m saying godbye to all the unhealthy shit I have been eating.Image

(not my books, too lazy to take my own pic hahaha!)

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Healthy Hot Cross Buns recipe for Easter – and Easter eggs

Happy Easter everyone!

I found the below healthy hot cross bun recipe today, which I’m going to make this afternoon – better late then never – and it’s never too late to enjoy some Hot Cross Buns, especially when they look this yummy and healthy! There’s also a link to an Easter egg recipe in the article. It’s from Move Nourish Believe

 

Healthy Hot Cross Buns Recipe

 

hotcrossbuns_01 With a little good, there is always a little bad, or so they say.  But this Easter, don’t let the joyous holiday occasion be ruined by the guilt of gorging on gifted chocolate eggs and sugary Easter buns. Instead, make your own Easter treats!

*We have already posted some nourishing Easter egg recipes, and today I am bringing to the holiday table a healthy Hot Cross Buns recipe.

Commercial Easter buns are notorious for containing a foot-long list of ingredients, of which most would be highly processed, fabricated and harmful.  Our Easter buns, however, are extremely nutrient dense and are a good source of quality fat from the coconut oil, fibre and protein from the oats and spelt flour, contain natural and complex sugars from the honey, and are rich with protective antioxidants from the blueberries and dark chocolate.hotcrossbuns_07These buns, although quite dense, are just awesome.  The oats are imperative for the entire experience and mouth-feel of the buns, while the dark chocolate and blueberries make them sinfully tasty.

hotcrossbuns_02Gather you ingredients and get mixing. The mix should be quite sticky, add a bit more moisture if they do not roll into shape easily.

hotcrossbuns_03Spoon out the mixture and roll into a ball (portion size above). Drop on a tray lined with baking paper… now they are ready to cook!

hotcrossbuns_04Ummm YUM!! Leave these buns out to cool for about 10 minutes. Then you can add your special x marks the spot. The buns raise quite nicely, this is due to the baking powder we added to the mixture.

The most common raising agent used in baking is yeast.  Yeast produces a delightfully fluffy and light product, however, can be tricky to use.  So that’s why we have used baking powder. Baking powder is a pre-mixed combination of bi-carb soda (a weak alkali) and cream of tartare (a weak acid).  When this combo is provided with moisture (like when you’re forming your bun dough), gas is released forming bubbles, causing the dough to expand, and thus, rise.  The end result is a slightly raised bun.

hotcrossbuns_05A hot cross bun wouldn’t be complete without the cross. Using your tempered chocolate, in a piping bag, drizzle that decadent chocolate over the bun to top off your Easter bun.

hotcrossbuns_06VOILA. Would you check out those beautiful buns? DELISH. The best thing about this recipe is that it’s a totally acceptable treat for all year round, so you don’t need Easter as an excuse to whip this recipe up. Now that you are done, gobble them down on the spot or keep safe for the Easter long weekend to share with your friends and family. Enjoy!

Rhi’s Nourishing Notes:
  • Baking powder is similar to that which is added to flour to make self-raising flour.  Baking powder and self-raising flour are most suited to making products such as cakes and muffins, while yeast is preferable when making breads.
  • Choose an aluminium-free baking powder.
  • Baking powder does have a best-before date.  Over time the effects of the acid-alkali reaction will wear off, leaving the baking powder useless.  Replace baking powder at least every 12 months, as it is best used for only around the first 3-6 months after opening.

Great chart to use if you’re looking for healthy swaps in baking. I use a lot of these all the time, and somethings are even more versatile and can be mixed and matched, like applesauce I don’t just swap for sugar, I use it as egg and butter too in some cases.

Feel like staying home in pyjamas

This is just a short post. I don’t have anything terriby interesting to report, but although I’ve been busier lately, I’ve been really enjoying blogging and reading blogs. Great when you’re travelling (public transport not driving!!) or have a little time to kill. I don’t do facebook or twitter so reading other blogs is what I do when I have a little time spare.

I can’t believe it’s Wednesday night already. This week has flown so far, I feel like it was the weekend just yesterday. I’m pretty pleased, I have got everything I wanted done work and uni wise, just a test to study for = but not tomorrow night. Confession: I’m a Survivor freak, love it, so deliberately structure around it making sure on Thursday nights I’m free, turn my phone off, easy meal, jammies on and Survivor on!

I feel like I’m coming down with something, the boyfie was complaining of a sore throat yesterday, and he’s dead meat if I get sick! I actually haven’t been sick in well over a year = knock on wood. As the title suggests, I feel like staying home in PJ’s. Not working out, no run, no study, I just want to sleep (and watch tv). And drink tea.

Still on Month two on Insanity, still kicking my arse, still loving it. I’ve been trying all sorts of different protein smoothies after,#. So addicted. So many yummy combo’s.  I also bought tahini the other day, I used to really not like it, but thought I’d give it another go. I’ll prob experiment on the weekend with some different things and post if I come up with anything worthwhile. Honestly, sometimes the best part of preparing food for the week is right at the end, when everything is portioned and put away, all dishes, pots, baking dishes etc washed and put away. I thank myself during the week, but unless I have a new recipe I want to try, it’s such a pain.

Lastly, my bf tried to bet me the other day I couldn’t wall squat longer then him. Haha, nice try buddy, I squat. Was inspired to do this tribesport challenge after:

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Hold a 1 minute wall squat every day for 7 days

 This challenge should help you build up to the 3 minute
wall squat.

DONE

Banana blueberry protein bars

I was a bit lazy with food prep for lunches this week. I usually do brown rice and chicken and then only have to add veg to take for lunch but didn’t do it yesterday. I didn’t have any bars made up either. This was basically due to not going to the supermarket for extra ingredients. (This may be TMI but it’s THAT time of the month and I knew if I went shopping I’d end up caving and getting something I’d rather not. Like ice cream….. Mmmmmmm……). Anyways, I did intend to make the same carrot cake protein bars as last week, but since I was avoiding the shops I changed it up and made blueberry banana ones- and they’re delish! I always have peeled and chopped bananas in the freezer, as well as blueberries, and other berries,( and mango’s, spinach etc) for smoothies. So I put together pretty much the same protein bar recipe, changed slightly because I didn’t check the recipe and made it from memory.
I used 3 frozen bananas (I’m sure you can use fresh too)
1/4 cup Greek yoghurt
3 egg whites
1/2 cup frozen blueberries
1 cup oat flour (I just blended up rolled oats to make my own)
1/4 tsp sea salt
1/2 teaspoon baking powder
2 scoops vanilla protein powder (I like Define Vanilla)
Preheat your oven to 175 degrees Celsius or 350 F.
Mix all the wet ingredients. I actually put my bananas and yoghurt in the food processor because the bananas were frozen. (On a side note, this was so yummy!! I’m going to do it again, and re-freeze for banana fro-yo. I loved it, had to remind myself I’m actually trying to prepare for the week, not just scoffing food!). Then fold in egg whites. Fold in dry ingredients. I had used a little coconut oil on an Pyrex dish, then I covered it with bran so the bars didn’t stick, and in my head they were going to be cheese-cakeish so I thought a bottom would suit. They aren’t, and the bran didn’t make much of a difference. They came out really easily, but so did the carrot cake ones from last week. Anywho, bake this in the oven for about 40 mins, or until you get a clean skewer. My oven is super hot so I got them out early, keep an eye on them when they brown on top. Enjoy!

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Oh.My.God.Insanity.Month 2.Dying.

But loving it.

I did the Max cardio one today, I’ve showered, changed, etc, and my legs still shaky.

I LOVE it!!

I like this month better then the last so far. I like the longer workouts better, although mentally I find I really have to talk myself into pushing through.

I can’t wait to get to the end just so I can say I’ve done it!

 

Sexy legs workout at home

Here’s a great little at home leg workout when you don’t have a lot of time to spare. No excuses! You can check it out at tribesports

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Also, I don’t have twitter, but if you do tribesports are ruuning a #TrainWithNoShame competition. If you have an embarrassing or shameless sports or training moment, going to work in lycra, covered in sweat at a finish line, working out in clothes far too small etc. tweet it to tribesports and you could win a Buff from @bufflife to “hide your shame”.

To enter just follow @tribesports, retweet one of their #TrainWithNoShame tweets that will look something like this – “RT, Follow and tweet YOUR #TrainWithNoShame moment to win a @BuffLife!” and tweet your embarrassing moment in a separate tweet with the same hashtag.

 

Clean Eating Egg Muffins Oxygen Magazine

I bought 2 large cartons of eggs, and needed a clean recipe that would make life easier during the week for lunches, so thought I’d share. The original minced rather then dices some veggies, but it’s a personal preference thing.

These portable energy-revving muffins are great to make in advance and use throughout the week!

Ready in 40 minutes • Makes 12 servings

Ingredients:

  • Oil spray
  • 4 spring onions, diced
  • 2 carrots, shredded
  • 1/2 capsicum, diced finely
  • 1/2 zucchini, shredded
  • 14 egg whites
  • 4 whole eggs
  • 1/2 tsp basil
  • 1/4 tsp oregano
  • Dash salt and pepper

Instructions:

  1. Preheat oven to 190°C (375°F). Coat a 12-muffin tin with a little oil to prevent sticking.
  2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
  3. Whisk eggs and seasonings in a large mixing bowl.
  4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Nutrients per serving (98 g):

Calories: 56, Total Fats: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 71 mg, Sodium: 93 mg, Total Carbohydrates: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 7 g, Iron: 0.5 mg

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

egg muffins