Friday, February 24, 2012
Check out my guest post on Kat's site titled "Being A Sane Superwoman"
Are you a SUPERWOMAN?
Tuesday, February 21, 2012
You know how much I love a quick recipe and you also should know I'm always on the hunt for recipes that deliver fast fat loss. These next couple of recipes were developed in the New Outlook Fitness kitchen out of leftovers, freezer remnants and love (of course). All my recipes are my own please share them but don't forget to tell people of it's awesome origin (this amazing blog!)
All these can be prepped in advance. Prepping in advance ensures you have food to eat on your plan. Fat loss is not fun when the food is lifeless and BORING! You don't have to eat rice cakes and tuna. Make ahead meals meals mean you will always have something on hand. For me, it's a god send to be able to burst through the door after a workout or training clients and slam down my lunch or dinner in 3 seconds flats. How? It's already there to go, PREPPED! All I do is reheat in a pan (I don't use microwaves..too scary for me!) and apply to my face. Get into the habit of making 2 dishes for the first few days of the week, store them in containers, take them with you to work and start helping yourself see results.
Raw Broccoli, Egg & Potato Salad
Now I know potatoes aren't the best for blood sugar levels but my blood sugar levels are super stable (thanks to my super diet!) so I have a potato here and there. Our organic veg box delivery is always filled with them plus we had a few leftovers from a camping trip so I thought it's better to use them than bin them. You could easily substitute sweet potato here as well. It would definitely work.
Finely sliced a full head of broccoli (use the stalk too, it's delicious)
2 boiled eggs (sliced)
2 chopped cold jacket potatoes (jacket potato in case you don't know: whole potato wrapped in al-foil and baked in the oven or bbq)
2 tbsp natural yoghurt (Jalna Biodynamic is my fav)
1 tbsp tahini
Salt & Pepper
Place all ingredients into a bowl and combine with dressing. This will serve 3-4 portions and I recommend eating this for lunch to get the full benefit of utilising those carbs for your day. Serve with a nice chicken thigh or steak
2 Way Roo (Paleo friendly)
Some of you freak the hell out at eating Skippy but you know what try it and chill the hell out! Do you think twice about the beast (cow) that is 3 times the size of a roo and has been slaughtered for billions of years? No! Then a little roo (a pest to most farmers by the way) will do you the world of good. High in protein and low in fat, these babies need little cooking and are best served rare.
1. Asian Roo
Packet of Kangaroo meat (steaks available from Coles/Woolies)
Good slug (2-3 tbsp) of Tamari (wheat free soy sauce)
1 tbsp Chilli flakes
Ginger (a knob, choose your knob to suit your taste. I used a thumb sized piece)
1 red onion sliced
Place the ingredients in a bowl to hang out together and marinate. Get your griddle pan scorchingly hot and cook the roo on one side for 2-3 mins, flip, then 2-3 mins on other side. The onions will just have a little bit of crunch to them because they won't have time to be super soft. This dish is delicious as leftovers also. If you are having it for dinner just serve with greens, if it's a lunch dish serve it with a side of quinoa plus greens.
2. Spanish Roo
Packet of Kangaroo meat (steaks available from Coles/Woolies)
1 tbsp Sweet smoked paprika (pimenton)
tbsp olive oil
2 zucchini sliced
Roo, oil and pimenton need to make love and marinate together (not overly long just till moist and combined)
Follow the same cooking process as above (2-3 mins each side) with the greens thrown in together. Same applies: lunch (grainy and veg) or dinner (just veg)
To be mega awesome (and reap large benefit especially for fat loss) try to eat your roo for breakfast. I do and this is why. Want to join me?
|Eat for fat loss and get hot!|
Thursday, February 16, 2012
Lee Holmes, a columnist for WellBeing magazine and writer for Miranda Kerr's Kora Organics blog, was diagnosed with an autoimmune disease in 2006. Keen to treat herself without the use of drugs, Lee set out to research the benefit of using food as medicine. She successfully became a food and health researcher and developed a diet regime that led her to a full recovery.
The book, Supercharged Food, has a selection of dairy, gluten, wheat, yeast and sugar free recipes. The food is simple, easy to prepare and you are encouraged; by Lee herself, to experiment and adapt the recipes to suit you and your lifestyle. Like many of us natural foodies, Lee is bringing us back to our "roots" and getting us excited about healthy, fresh food.
The recipes contained in her book are in handy sections; including breakfast, lunch dinner, milks/teas, basics and of course desserts (all sugar free and incredibly tasty). Some of my personal favourites in Supercharged Food include:
- How to cleanse properly. Lee provides inexpensive ways to cleanse and the benefits of simple lemon and salt cleanses.
- Pantry Makeover. What to keep and what to ditch in your pantry
- My Favourite recipes: Almond Milk p.38, Chicken Liver Pate p.73, A twist on a favourite Shepherds Pie with Cauliflower Mash p. 142 and last but definitely not least Coconut (dairy free) Almond, Vanilla Ice-Cream p. 168
Her book, containing over 90 recipes, is aimed at those who are celiac, IBS sufferers, have food allergies and also those just wanting to improve their overall health.
Visit Lee's website to see more from her. Read about her background, great recipes and use the weekly food planner. The book is available for $34.99 (RRP) Murdoch Books, I urge you to get a copy and work it into your meals.
Monday, February 6, 2012
|Zoe Daly, current Asia Pacific Champion for Fitness Model and IFBB Bikini Champion|
She's all fired up and ready to go to compete in The Arnold Sports Festival in the USA March 2012. She's a fierce competitor and wants to win. I wanted to find out about her training and secrets to her success, to share with you all.
ZD: I have always been fit & healthy, coming form a family of Doctor’s & fitness fanatics the foundations were laid at a young age! I became fascinated by fitness modeling whilst studying personal training. In May 2010 I decided to enter my first competition. I had never even watched a comp ~ before I just threw myself in the deep end! I came 3rd that day in a line up of close to 30 girls~ I was instantly addicted! Now 19 short months on, I am the Asia Pacific Champion for Fitness Model & the IFBB Bikini Champion, I also hold 3 NSW State Titles. I am now preparing for the world stage, it’s surreal!
I am definitely inspired by imagery, however I do not have a vision board as such. In all honesty I don’t need it! It’s all in my head!
I train weights 5 days per week, I do 3 classes per week consisting of Pilates, Yoga & Body Balance & I also do 1-2 sprint sessions.
Yes downtime is SUPER important! I have 2 rest days every week, one in which I will still do Yoga, get a massage & sometimes an infrared sauna and the other (usually a Sunday) where I do nothing but relax! Rest is when your body recovers & this is when growth occurs. Rest is just as important as the training itself & without adequate rest you will not make improvements.
My immediate goal is to compete at the prestigious Arnold Sports Festival in Columbus Ohio, USA on March the 1st and to earn my Pro Card! My goal is to win! I am in prep mode as we speak and I am getting in to the best shape of my life. It is such a huge honor to be selected to compete at this spectacular event. Goals beyond the Arnold's are to expand my online coaching business and start my Psychology degree ( I have put studies on hold as my competition requires 100% of my time).
When it comes to looking lean on stage there are no short cuts and no such thing as a “quick fix” it’s 100% nutrition & 100% training! My 5 top tips I live by for looking lean on stage would be:
• Eat 5 small meals a day
• Eat every 2.5-3 hours to keep your metabolism firing
• Eat protein with every meal
• Stay away from all processed food & starchy carbohydrates
• Drink plenty of water! Did you know that being dehydrated actually causes the body to store fluid?
Yes certainly! Breakfast is super important as it kicks your body into fat burning mode by reigniting the bodies furnace aka the Metabolism! If you skip it your body will go in to starvation mode and any food you eat later will likely be stored as fat rather than being burned as energy.
My favourite breakfast would have to be grilled lean lamb & a handful of cashews. I also love omelette's with baby spinach & avocado. It’s all about good fats and protein.
Restricting certain carbs such as starchy or processed carbs will definitely help you get leaner as the body stores more fluid when eating these foods. However depriving the body of carbs for a sustained period of time is detrimental to your well being. At the end of the day, to keep lean, nothing beats a balanced clean diet with high protein, moderate low GI carbs, plenty of exercise & a positive attitude!
For you, is it a case of trial and error with your diet or do youstick to a certain plan constantly and never change it?
I know my body very well. I generally follow a plan, especially when I am preparing for a comp, however it changes regularly to stop the body adapting or forming intolerance's to foods. You have to eat a variety of foods and keep the body guessing!
You have abs that are the envy of many girls out there, what are your favourite
exercises or is more a case of "abs are made in the kitchen?"
(Zoe giggles) Thanks! I have good genes. I love Pilates. I actually never train Abs. A lot of ab exercises are a waste of time in my opinion. The trick is to have a a strong Transverse Abdominus (TVA) which you get through Pilates breathing, other exercises only target your Rectus Abdominus. I have a very strong TVA hence why I am so defined. But yes, Abs are definitely made in the kitchen! You could train them every day but if you aren’t eating clean 80% of the time your hard work will go unnoticed.
How will you celebrate after your show and what's next for Zoe
After the Arnold’s my partner and I are going to New York City then to Hawaii so that will be the ultimate way to celebrate!
I believe the sky is the limit and this is only the very beginning of my career! I am visualizing myself on the Pro Circuit... big things are coming on 2012! BOOM!
Check out Zoe's Facebook page to track her progress and give her some well wishes!
Did you see Justine Switalla and Raechelle Chase's interviews? More great girls doing so well in the Sports/Fitness Model arena. All the motivation you need to get into training!
If you have important goals to achieve in 2012, I'd love to help you. Please email me (natalie[at]newoutlookfitness[dot]com[dot]au, replace brackets with correct symbols) and find out more about online coaching and programs New Outlook Fitness has on offer.