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  • FHIT Recovery Tips

    3 quick workout recovery tips.

    1. Stretching out is my number one priority after a training session. There is nothing better than lengthening out your muscles and increasing the blood flow to help prevent muscle soreness and aid in recovery. If you have a foam roller on hand then definitely use that to get a little deeper into those muscles and get a bit of a self massage happening.
    2. Always keep water at hand throughout the day to keep yourself hydrated during your post workout recovery. Check out the benefits of hydration here.
    3. Whenever possible have a post workout protein shake or electrolyte drink that is low in sugar. I definitely recommend either of these to help refuel your muscles more effectively so you are ready and raring to go for your next workout.

    Ok so who’s ready for their next workout!! ????

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    In Need Of Some Simple Healthy Lunch Ideas?

    Usually by the time that lunch comes around I’m staaaarrrrving.
    I would have eaten breakfast, I would have trained early and I’ve probably had a snack mid morning like an apple or some nuts or even a protein shake.
    It’s time to eat again and don’t get me wrong my head goes straight to ‘give me burgers, all the burgers and chips’ to fill me up as quickly as possible. But I resist the urge as I know that isn’t the right thing to do and know that it will just make me feel heavy and bloated and undo all the good work from the morning.
    So…… here are a couple of lunch ideas (to quieten down that burger talk) that can help fuel you to continue on with the day without feeling full and uncomfortable and will hopefully combat that feeling of needing a post lunch sleep. Food coma anyone?!?

    Grilled Chicken Salad

    I always go for the lettuce salad mix that you can find in the supermarket and just fill the plate or bowl with that to start. Then i  will add whatever I have in the crisper in the fridge. Things like tomato, cucumber, capsicum. I’m going through a bit of a beetroot phase at the moment so I’ll put in some beetroot slices as well. Sometimes I will also slice up a boiled egg that I already have in the fridge and put a spoon full of cottage cheese on top.
    You don’t want to overdo it with ingredients whilst still trying to keep it interesting. I don’t use any dressing and I know that’s a bit boring but if I need a little extra flavour I will squeeze some lemon or lime on top, or maybe even some cracked pepper…. Cracked pepper on salad, say whaaaaat?!
    Now with the chicken, just grill a skinless chicken breast and slice up a portion the size of your fist. Usually you can get a couple of meals out of one chicken breast.
    If you get over chicken try some tuna from the can. I always get the plain tuna in spring water. Variation with salads is the key so keep trying different combinations.
    Serving size: Half a chicken breast or medium sized can of tuna and a plate or bowl full of lettuce.
    CHOOSE 4 or 5 of these ingredients to add to your lettuce.
    Tomato, cucumber, capsicum, corn, avocado, beetroot, cottage cheese, egg, chickpeas, carrot, sprouts, celery, mushroom.
    You can always find a grilled chicken salad on most menus if you are out for lunch. Just ask for no dressing or dressing on the side.

    Open Sandwich

    It’s best to limit the amount of bread you have so an open sandwich gives you the best of both worlds.
    Choose a slice of whole grain bread. I tend to not use butter and replace it with avocado. If you do use butter just makes sure you use it really sparingly and don’t lather it on.
    Once again with an open sandwich you just need to find the balance of carbohydrates (slice of whole grain bread), a protein (an amount the size of your fist) like chicken, tuna, smoked salmon, turkey and then salad mixture like avocado, tomato lettuce etc.
    You want equal parts carbohydrates and protein and twice the amount of salad mix.
    Serving size: One slice of whole grain bread.
    CHOOSE 1 of these proteins: Chicken, tuna, salmon, smoked salmon, turkey, ham, egg.
    CHOOSE 3 or 4 of these salad ingredients: Lettuce, tomato, cucumber, beetroot, avocado, cottage cheese, mushroom, sprouts.
    You can always replace the bread with thin rice cakes or a wrap. They are always a good alternative.
    Loz. xx

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    Coconut Crumbed Chicken

    Coconut crumbed chicken with cabbage & apple slaw

    Entice your senses with this perfectly-crisped oven baked chicken. Eat Fit Food’s winning combination of cabbage and apple slaw completes the dish and packs a sweet, nutritious burst of flavour

    Serves 4 – GF | DF

    INGREDIENTS:

    Chicken

    4 chicken breasts
    40g almond meal
    1 egg
    40g shredded coconut 

    Slaw

    450g cabbage
    120 g apple
    60 g red radish
    20 g dill tips

     Mayonnaise

    1 egg yolk
    250 ml cold-pressed canola oil
    25 g Dijon mustard
    50 ml lemon juice 

    Method

    Before you start crumbing, arrange the ingredients you’ll need for the crumb coating in the order you’ll be using them. Place the almond meal on a large plate and season with salt and pepper. Crack the egg into a bowl and use a fork to lightly whisk. Place the coconut on a separate plate.

    Pound the chicken breasts to an even thickness with the bottom of a wide jar or glass. Use one hand to coat the chicken in the almond meal and shake off any excess. Then use the other hand to dip the floured chicken in the egg, making sure the piece is completely covered in the egg and making sure you drain off any excess egg.

    Transfer the piece to the coconut and press firmly to coat on both sides. Place the crumbed chicken in a single layer, on a large plate. Cover with plastic wrap and place in the fridge for 30 minutes to rest before cooking. This will help the crumb coating stick to the chicken during cooking.

    Heat oven to 160°C with a rack in the middle position. Rub an oven tray and one side of a sheet of baking paper with your choice of oil; this prevents the chicken from sticking.Remove chicken from refrigerator and place in oven tray, slightly spaced apart. Place baking paper over chicken, oiled side down.  Tuck the edges into the pan and press the paper down so that it’s snug around the chicken. The chicken breasts should be completely covered with the paper.

    Bake for 30-40 minutes the chicken should be completely opaque all the way through.

    While chicken is cooking prepare your slaw. Finely chop the cabbage, apple, radish and dill tips. Combine all slaw ingredients in a large bowl and gently mix together.

    Prepare your mayonnaise by processing the egg yolk, mustard and 1 teaspoon of the lemon juice in a food processor or blender for a few seconds. With the motor running, add oil gradually, ensuring that each addition has been absorbed before adding more. When all the oil has been incorporated. Season with salt and pepper to taste.

    Mix desired amount of mayonnaise through the slaw until it is all coated. Slice chicken breasts. Divide slaw across 4 plates and arrange sliced chicken breasts on top of slaw, then serve.

    Recipe provided by the amazing team at Eat Fit Food.

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    How To Keep Dinner Simple And Healthy

    I think one of the most regular questions my husband Simon and I ask each other is, what do you feel like for dinner?
    I’m not sure why it always seems like such a difficult question to answer.
    Maybe it’s because we always feel like we want to go out for dinner because we love the idea of sitting in a restaurant eating a nice meal and having a glass of wine. Of course that’s not practical on so many levels especially if you are trying to maintain a healthy lifestyle. The best way to control what you eat is to make it yourself.
    Our go to meal at home would always be some sort of stir fry. It’s simple, it’s quick and it’s full of fresh ingredients.

    Stir Fry

    I find it’s best to cook a stir fry in a non stick wok but any type of fry pan works just fine.
    You can throw any type of veggies you like in a stir fry. I always add some chopped onion, a little bit of garlic, a dash of soy sauce and some fresh chilli.
    I stay away from the pre packaged sauces in the supermarket. They tend to have quite a bit of sugar in them and aren’t that good for you. Plus there is no better flavour than ‘freshness’. ( I may have just made that term up ???? )
    These days it’s hard to go past buying the brown rice in the packet that you just heat up for 90 seconds. Once again the amount of rice should be the size of your fist which is the same size as the protein you are cooking with.
    CHOOSE 1 of these proteins: Chicken, beef, lamb, fish, seafood, tofu.
    CHOOSE 3 or 4 veggies: Broccoli, zucchini, carrot, bok choy, corn, capsicum, cauliflower, green beans, peas, snow peas.
    Mix it up as you go and try different options to see what you prefer. It’s good to continue to find different variations so you don’t get bored of the same meal all the time.

    Roast Chicken

    Probably one of the easiest meals to cook.
    You literally just throw the chicken in the oven on a tray at a temperature around 180 degrees and leave it until it’s cooked. It usually takes around an hour but check the directions to give you a better idea depending on the size of the chicken.
    I always cook some steamed veggies with it like broccoli, carrots and zucchini.
    You can bake a couple of pieces of sweet potato in the oven as well if you feel like it. (YES PLEASE!!)
    I usually find the roast chicken and veggies is enough with this meal and I’m sorry to say this but it is best to remove the skin before you eat it.
    Just have little bit of the skin because it is so delicious but try not to eat too much. (Too much is never enough!!!) Haha, no but seriously be conscious not to have too much.
    Depending on how many mouths you are feeding you can always use the left over chicken for salads, stir fry and open sandwiches. You should definitely be able to get a few meals out of it.
    Also…… You can always create the same meal with roast lamb, roast beef and fish (cover fish in foil) as well for variation. It’s exactly the same principal as put it in the oven and wait for it to cook. So simple and so delicious.

    Pasta

    Pasta is always a favourite for people and families. (ME too!)
    You just have to be careful with the amount of pasta that you eat. We always end up cooking way too much pasta and keep going back for more helpings. Who’s with me on this?!?
    One cup of cooked pasta is roughly the right amount per serve, per person. Once again stay away from pasta sauces. Some of them may taste really good but they are full of sugar. Make sure that you only make sauces that are tomato based. No creamed based pasta sauce.
    Here is a simple pasta sauce recipe:
    1 tablespoon of olive oil in the pan *Hannaford Olive Oil if you can get your hands on some 😉
    1 chopped onion
    2 cloves of crushed garlic
    Add lemon juice & fresh parsley
    1 can of crushed tomatoes or crushed fresh tomatoes (Definitely go for the fresh if you can)
    Add salt and pepper to taste.
    Add lean mince, chicken or pork if you want to add a protein to it but stay away from the temptation of garlic bread. The pasta itself is enough carbohydrate for one meal.
    Who’s hungry now?!?
    Loz. xx

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    Chinese Tofu Stir Fry With Hoisin

    Chinese Tofu Stir Fry with Hoisin

    Transport your taste buds to China with this decadent meal. Featuring protein-dense tofu and sweet Hoisin sauce, this magical dish will brighten your day. Sneakily hiding behind the scenes are nutrient-dense cabbage, capsicum, snow peas, snake beans and bean sprouts. In just a few minutes you’ll have eaten an abundance of veggies without even realising it.

    Serves 4 – GF|DF

    Ingredients

    4 blocks of soft tofu
    ¼ cup hoisin sauce
    1 cup brown rice
    2 cups purple & green cabbage
    1 cup capsicum
    ½ cup snake beans
    ½ cup blanched snow peas
    Handful of bean sprouts
    Sprinkle of crushed roasted peanuts

    Hoisin sauce

    ½  tsp oil
    1 tsp garlic, chopped
    2 ½  tbsp Red Miso
    2 ½ tbsp Black Bean Paste
    2 tbsp Maple Syrup
    4 Tbsp Rice Wine vinegar
    1 ½  tsp Chinese 5 spice
    1 tsp chilli paste
    1 tsp ground black pepper

    Method

    To cook the brown rice, bring the water to a boil in a medium-sized saucepan. Once the water is boiled add a cup of brown rice, cover with a lid and reduce to simmer for 45 minutes without removing the lid. After 45 minutes remove saucepan from heat and set aside for an additional 15 minutes without removing the lid.

    Chop tofu and veggies into bite-sized pieces, then sauté separately,
    ensuring the tofu is cooked on a high heat.

    To prepare Hoisin sauce, sauté the garlic briefly, add remaining ingredients and whisk together.

    Once everything is cooked, combine veggies and tofu, then add hoisin sauce.

    Heat for a further minute then serve.

    Recipe provided by the amazing team at Eat Fit Food.

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    Let’s Get Real

    When it comes to food we have to GET REAL and take note of how much food we are actually consuming.
    We have become a society of over eaters and gradually over time the population has been gaining more and more weight. Australia has one of the highest levels of obesity in the world and yet our climate and lifestyle suggest that it should be the opposite.
    I believe two of the main reasons for this is the amount of sugar we are consuming (
    see sugar blog ) and the amount of food in general we are consuming.
    We should eat to feel satisfied, not eat to feel full. We should only eat when we are feeling hungry and not just for the sake of it. I learnt something a while ago that i always try to remember when i sit down for a meal and that is to stop eating when i am not hungry anymore, not when i am finished.
    Growing up we are often told to finish everything on our plate. That’s all well and good as a growing child but as an adult if you are full then stop eating. It’s ok to leave a little bit of food on the plate.
    It’s time to turn things around and take note of exactly how much food we are eating on a daily basis.
    As an exercise for a whole week write down exactly how much food you eat, including, soft drinks, fruit juices and alcohol.
    Be completely honest. Take note of portion size and compare it to the chart under ‘Portion size‘ blog.
    Doing an exercise like this gives you a reality check of how much food you are consuming and then hopefully it gives you the realisation of how much food you really need to survive and get through the day.
    Let’s GET REAL and change the over eating pattern we have all fallen in to.
    If you have any other tips and tricks to help us be conscious about our portion sizes then head over to the FHIT community and share them with me and your fellow FHIT members.
    Loz. xx

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