How to boost your motivation and get out of that rut

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Lacking motivation? Stuck in a rut? Had a binge?

It’s that time of the year… it’s cold, rainy, dark in the am and “comfort foods” tend to sneak in more often. This means self-motivation needs to be stepped up! If you’re lacking motivation, don’t wait for it to magically come back. It’s up to you and you only to fix it. I promise there are so many things that you can do to help yourself!

So here are some of my top tips. I truly believe that they will help you.

 

1.  Forget it and only focus on the day you have infront of you 

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Had a few "bad days", an indulgent weekend or holiday? Forget it, leave it in the past and only look forward. You’re human and everyone falls off the bandwagon every now and again so don’t be so hard on yourself.

The good news? If you feel heavy, it's very likely that the weight gain isn't all fat!! You may be feeling bloated and puffy, but I assure you, after even just 1 or 2 days of clean eating (and by clean I mean sugar-free and refined carbohydrate-free) you’ll drop some of that weight fast.

A lot of that rapid weight gain is just water weight from the inflammation caused by the nasties you ate on those bad days. Excess carbohydrates also cause water retention, so, after a few days, you’ll drop this water weight and feel motivated to continue on with your healthy habits again.

 

2. Do these 3 essential things as soon as you wake up

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Play music! As soon as I wake up I play upbeat music that makes me feel happy. It puts you in a positive mood straight away. The mood you’re in for the first hour of your day is so important... it really sets you up for the day ahead so start it on a good “note” – haha, that was totally by accident.

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Eat a balanced breakfast that is high in protein and contains a source of good fats.

For example, something like...

  • 2 eggs with 1/4 avocado and some greens
  • My one-minute breakfast pudding.
  • 1/2 cup berries with 1/2 cup greek yogurt or 1/3 cup coconut yogurt and a scoop of protein powder
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Don't reach for white toast, wheetbix or cereal. These highly refined carbohydrate meals will only give you a surge in blood sugar and result in unstable blood sugars all the day. Unstable blood sugar levels sets you up for disaster as your cravings for high sugar foods will stick around all day. How are you supposed to stay motivated with these pesky cravings hanging around?? It will be very hard...

This one sounds silly but it’s SO powerful…. Tell yourself over and over, in your head or out loud, that it’s going to be a good day and that you CAN do it.

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Also, write it down on paper what it is that you want to achieve that day. Then, throughout the day it’s also super helpful to write everything that you eat down on paper too. This technique makes the chances of you following through with your good intentions far more likely. It also makes you mindful of what's going in to your mouth which is powerful and something I always ask my clients to do. It makes you consciously aware of what you're doing and allows you to more readily make the right changes and stay on track. 

 

3. Have appealing meals planned for the day (and don’t skip meals)

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Restricting yourself too much always backfires. Even though I love intermittent fasting and the benefits that it has, something this restrictive will backfire if you’re in the stage of low motivation with your health or you’re prone to binging. So, plan a good breakfast, lunch and dinner and include one snack too.

Even better, plan for the whole week ahead. This is where my meal plan services are great – I make them as appealing and as suited to you and your lifestyle as I possibly can. When you have a plan, you’re far more likely to follow through with what you’re wanting to achieve.

 

4. Prioritise your sleep

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Nothing kills motivation and increases your cravings more than the lack of sleep. Studies show over and over again that sleep deprivation is associated with poor memory, reduced focus, increased hunger, weight gain, low moods, irritablility and lowered motivation.

Aim to get seven to nine hours of sleep per night. If you struggle with this, have a read of this article – so many great tips here.

https://articles.mercola.com/sites/articles/archive/2018/03/29/why-do-you-need-sleep.aspx

If you're serious about boosting your motivation, you need to get serious about prioritising your sleep! 

 

5. Move your body

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And don't put pressure on yourself to do exercise that is too intense, it doesn't need to be! If you’re in a rut, just start super small and do what you enjoy. Then, after a week, I promise you’ll naturally want to build it up when you see how good it makes you feel. 

Just start by doing a 10-15 minute walk each morning, in your lunch break or after work. Anything is better than nothing - always tell yourself this, and also visualise how good you will feel when it’s done.

I do these two things every single day and when I miss my morning walk or gym session, boy does my day follow suit. I usually feel unsettled all day it’s crazy. I always need to get the blood flowing and release those endorphins and so do you! It significantly boosts my motivtation for the day. 

I hope this helps you. You're not alone, everyone goes through periods of low motivation. Just follow these tips, keep on going and you'll be back on track in no time. 

Bec xx

Five Easy Tips To Prevent Weight Gain and Stay Healthy Whilst Travelling!

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Are you going traveling soon? I know how easy it is to put on weight and fall off track with your health efforts and routine when you go. 

This blog applies to those of you who follow quite a strict health routine and need some guidance on how to maintain that on holiday. It is not to say that a little weight gain is bad or to imply that you should be super strict on holidays - we don't want that!

A little weight gain is totally normal and it will come off easily when you return to your healthy schedule and lifestyle when you are home.. we just don't want to put on more than a few kilos, because that's when it gets hard to lose!

It's too easy for some of us to pile on two or three kilos in one week without even knowing, so I want to share with you some simple tips that I use to stay on track as best I can. 

It's all about finding the right balance...

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1. Eat out, but not at every meal!

We don’t need to go out for breakfast, lunch AND dinner. If you’re doing this, chances are you’re eating too much and also eating when you’re not hungry. By simply eating restaurant prepared food, no matter how healthy it may sound, you're always eating more calories than you would if you cooked it yourself. There’s a reason why meals out taste so good! It's all the extra sugar and fat (ie calories). 

To balance things out, I aim to dine out for one or two meals per day. My other meals will usually be homemade and consist of whole foods that I source from a local grocery store.

I also like to make sure I can enjoy myself when I dine out and eat until I’m totally satisfied. So, to allow for this, the other meals (or snacks) of the day will always be light, totally sugar free and low calorie.

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For the home cooked meal I'll go for something like a big bowl of greens, flavoured with garlic and chilli with some eggs or meat and a little olive oil.

For snacks...

  • Whole fruits
  • Plain, natural yogurt
  • Veggie sticks with a healthy dip like hummus
  • Olives
  • A handful of nuts
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I also find, in general, two large meals with smaller snacks in between works well. Typically on holiday I like to consume a big brunch and dinner. This means that there's room for an indulgent treat some afternoons or an extra glass of wine with dinner.

People pile on the weight when they have three main meals, plus extra wine, treats and snacks on top of it all. It’s just simply too much when this is repeated for three or more days in a row. 

 

2. Plan ahead!

Do your research before you get to your destination to find out where the health food stores, grocery stores and healthy restaurants are. When you arrive, do a little shop to buy some fresh, whole foods that you can have on hand and eat in-between your meals.

Stock your fridge so you always have healthy food on hand when you get hungry. Hotels and convenience stores tend to only offer unhealthy snacks or meals that you will more likely turn to if you're not prepared. 

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Also, before you arrive, book restaurants that suit your style of eating so you know you'll be able to eat well there. For breakfast or brunch I personally like to find organic health food cafes that have paleo style options with lots of vegetables.

Obviously this isn't always possible in places like Greece and other European destinations. So, eggs are always a great option as they'll keep you full for a very long time and omelettes are great, they always seem to make an appearance in many countries. 

For dinner, my favourite cuisine is Mediterranean. I would limit Asian style restaurants (not including Japanese) to once (on a holiday of 4-7 days) as this cuisine is often loaded with sugar, lots of sodium and hidden nasty’s that will make you hold onto water weight and make you feel bloated.

There are obviously many exceptions here and more tips in terms of what to choose at restaurants but I am trying to be brief! 

 

3. Walk everywhere and plan some active adventures.

You miss so much when you jump in an Uber or hop on a train. Some of the best times I've had on holidays have been when I've decided to walk as opposed to using public transport. The kms add up so quickly as you're always seeing new things and never getting bored.

All of this extra walking helps you burn through so many more calories, which allows for the extra food you'll be consuming… yes!

You’ll be so surprised (and proud) at the end of the day when you see the distance you‘ve travelled if you track it on an app - all of our iphones have the "Health" app already there, so start using it ;) . 

Also, schedule in some enjoyable active activities! You definitely don’t have to sweat it out at the gym on holiday if you don’t feel like it. Go for a hike, hire a kayak or go bike riding to explore the landmarks of the city.  This way you’re getting exercise whilst also having fun... and holidays should always be fun.

4. Skip the "extras" and avoid these calorie traps!

On most nights, leave out the bread before your meals, the pastry with your breakfast and the peanuts with your pre-dinner drinks. All of these extra foods could easily add up to the amount of calories that you require for an entire day. Stick to your usual way of eating as much as you can, with the exception of a few days where you indulge a little more, ideally on days where you have been more active. 

Hidden sugar and calories are every where when you travel and they're definitely the main reason for rapid weight gain. Here are a few tips to help you avoid them as much as possible. 

  • Avoid "welcome drinks" and fruit juice 

  • If you have a buffet style breakfast at your hotel, avoid flavoured yogurts, pastries, pancakes, maple syrup, jam and toasted muesli. Instead opt for eggs, greens, mushrooms, tomatoes, bacon, meats, nuts, natural yogurt, whole fruits and dark grainy breads. If you fill up on these kinds of food.. you won't feel the need to eat until mid arvo or even dinner time

  • Choose wine and vodka sodas over cocktails, beer, cider an gin and tonics 

  • Skip the dessert or share with a friend 

  • Avoid the words sticky, sweet, fried and battered. Opt for grilled, BBQ'd, sauteed and souveed 

  • Ask the waiter to not bring bread to your table. If you want to nibble before your meal, some better options would be olives, cold meats, caprese salads, grilled seafood and grilled vegetables

  • Ask for your dressing to be served on the side if you order a salad, then add it yourself so you can stick ot around 1 - 2 tablespoons

  • Order vegetables to bulk up your meals instead of rice if you order curries, casseroles or stir fries  

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5. When you're flying...

Plane food can be a serious hit and miss. I just find it easier to avoid it altogether and make sure I eat a well balanced, healthy meal before I get on the plane. Or, I use it as a time to implement some intermittent fasting!

If you want to still enjoy some of the plane food...

Opt for:

  • Nuts
  • Small amounts of cheese
  • Whole fruits
  • Salads
  • Meals that contain some protein and steamed veg over pasta or rice based meals
  • Egg - style breakfasts over cereal based breakfasts

Leave out the:

  • Yogurt (as it is almost always a flavoured one with an extremely high sugar content)
  • Ice creams
  • Biscuits
  • Chocolates
  • Pretzels, chips and crackers
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As for drinks, go for water (lots and lots of it!), tea and coffee. If you are going to enjoy an alcoholic drink, choose a red wine or a spirit. And remember, fruit juice can contain as much sugar as some sodas so leave them out. 

Did you know the more dehydrated we are, the more water we retain? We all know that puffy feeling we get after we fly. Prevent this by annoying your flight attendant every hour and asking for a bottle of water. Limiting the carbohydrates when you fly will also help. 

I hope you enjoyed reading this! Enjoy your travels and stay tuned... whilst you are jet setting, I am working hard to have my first ebook ready for when you return.... and weight loss plan to help you get back on track easily when you're back.  

Bec xx

Pumpkin and Coconut Soup

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Gluten free, dairy free, paleo, vegetarian, vegan.

Who doesn't love a big bowl of comforting pumpkin soup in winter? This recipe is always a hit in the personalised meal plans I make for my clients. So, I thought it would be perfect to share with the rest of you. 

It surprises many people that pumpkin fits into a low carb lifestyle! It has three times less carbs than sweet potato, and whilst it doesn't fit into a super low, ketogenic type of diet (under 30g carbs/day), it certainly fits into a moderately low carb lifestyle (under approximately 60-70 g carbs/day). 

Carbs in 1 cup pumpkin: 8 g 

Carbs in 1 cup sweet potato: 27 g

There are a few different variations to this soup too which I have described after the recipe, along with a super great tip about pesto and how to choose the right one. 

Now onto this delicious recipe...

Serves: 4

Prep time: 5 minutes

Cooking time: 50 minutes

Total time: 55 minutes

Ingredients:

  • 1 large brown onion
  • 1 tablespoon olive oil 
  • 1 kilo pumpkin
  • 2 garlic cloves
  • 1 fresh chili
  • 1.5 cups coconut milk  (341 g)
  • 4 cups water

Method:

1. Dice onion and peel and dice the pumpkin.

2. Heat oil in a large heavy based saucepan. Add onion and cook for 5 minutes or until softened. Add curry powder if you want it to have an indian - style taste. Cook for a further 2 minutes, stirring continuously. 

3. Add pumpkin, stirring to coat in curry powder. Pour in water and bring to the boil. Reduce heat and simmer for 30 minutes, or until vegetables are tender. 

4. Stir through coconut milk and cook for a further 5-10 minutes. 

5. Remove from heat and blend until smooth. A stick blender is great for this! 

6. Season to taste with salt and pepper!

 

Variations:

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For a more Italian - style twist:

Add a dollop of basil pesto and some fresh basil at the end when serving.  See my insanely tasty and healthy recipe for pesto here. Or, purchase a good quality pesto from the store.

Good quality pesto?

  • One that is ultimately made from olive oil and has basil listed as the first or second ingredient. So, olive oil and basil should be listed as the first two ingredients. 
  • You also want to look for no added fillers or nasties.

If you don't recognise any ingredients - don't buy it! The Jamie Oliver one is good. 

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For an Indian - style twist:

Add in 1 tablespoon of curry powder in step 2 when you are cooking the onions. 

OR

To serve, stir through 1 teaspoon of gluten free red curry paste and 1 extra tablespoon of coconut cream (as pictured). Top with coriander or mint and extra chili too if desired!

Enjoy!

Stay warm and please let me know if you make it and how it goes,

Bec xx

 

My Top 5 Takeaway Options in Perth

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Do you feel time poor? I think all of us are! Even though home-cooked meals can be quick and easy, sometimes it’s totally necessary (and fun) to grab takeaway. It also means that there are no dishes – win-win.

I always leave two spaces for “free meals” when I construct personalised meal plans for my clients. These are meals where I leave it up to the client to go out for dinner or grab a takeaway.

These "free meals" are also incorporated into my own diet and the 21 Day Shape Up meal plan that I constructed for WelleCo. So, I thought I would write a quick blog for you all to share my top 5 favourite go-to's. .

Eat healthy 80-90% of the time? Then let yourself indulge. But, if you're serious about losing weight, or if you have gut problems including food sensitivities, you do want to be that little bit more savvy and always go for the healthiest option.

 

1. Grill'd Burgers

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Firstly I just want to say… if you’re living a healthy lifestyle, it should be one that focuses around home-cooked meals about 80% of the time. Then, the other 20% doesn't have to be so regimented and strict! We need to live an enjoyable life with variety. SO, when you want a burger… get a burger! There’s no need to really get into the nitty-gritty (unless you have specific dietary requirements - like me). There’s nothing wrong with getting a regular, genuine, good old burger.

My top picks:

The salads are all great. Just ask for the dressing on the side, otherwise too much can be used and the calorie content would easily surge up.

ANY of the burgers. The bun just really depends on your dietary pattern! So, don’t bother getting a low carb/paleo bun if you’re not following a low carb lifestyle. If you seem to manage your weight well with a diet that includes carbohydrates, go for the normal bread! And, if you’re gluten free but don’t follow a low carb diet, choose the gluten-free bun. Calorie wise… all of the buns are much/much.

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What do I get?

The green dream salad with dressing on the side.

OR

The simply grilled or Simon says on the paleo/low carb bun. 

Extra tips to still make the healthiest choice and not go totally overboard:

  • Avoid getting chips or share with a friend
  • Ask for dressing on the side with your salad
  • If you’re getting a burger that already has mayo in it, probably go easy on the cheese (and visa versa). Choose one or the other
  • If you’re trying to limit sugar, especially if you’re on a weight loss diet, ask for the relish to be left out.

 

2. Peko Peko (Doubleview and Attadale)

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Honestly, everything here is a dream. Whether you're vegan, vegetarian, gluten-free, low carb or just generally health conscious, all of the meals here are amazing.

It’s so healthy that it doesn’t need to even really count as those
“once or twice a week free meals”.

Perfect for a super healthy and tasty light lunch or a more substantial, comforting meal at night.

What do I get?

I LOVE the rice-paper rolls at lunchtime. I always get one chicken rice paper roll and one tofu. On days I’m extra hungry ill get 3 (one chicken and 2 tofu). I always get the miso and ginger sauce too to go with them - obsessed.

For dinner, I order a noodle meal with chicken and the red curry sauce. However - I ask for no noodles and extra vegetables. Honestly the best meal ever, it has so many fresh greens and the sauce is extremely tasty.

 

3. The Boatshed (Cottesloe)

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This supermarket has everything. From fresh produce to takeaway meals. It’s great if you don’t know what cuisine you feel like as there’s pretty much everything here!

From salads to soups, to curries, to sushi, to hot meals, it has you covered.

What do I get?

I love getting a large salad from the deli. I always get a combo of three or four of them - and they change daily! But I always opt for ones that suit my dietary requirements (gluten free and low carb). So, I go for ones that don’t have grains!

I also love the hot roast meat that they do! Sometimes I get this and a small-medium salad to go with it.

And Fine Foods do a great range of super healthy soups – I find these hard to find! Love getting this in winter when I just don’t have the time to cook up my own.

 

4. TQR (Nedlands)

So this is the best Vietnamese food for dinner! You can also dine in as it is a restaurant. It’s just so fresh and tasty and the portions are nice and generous. I eat it and don’t feel gross and heavy afterwards - like so many other Asian restaurants make me feel.

I always ask for my meals to be prepared gluten-free and it’s possible! They just use gluten-free sauces when they’re cooking your meals. Definitely get this with a group of people so you can order a few things and share.

What do I get?

The basil chicken stirfry, the red and green curries and the steamed Asian vegetables. The vegetables are great as they bulk up your meals and gather all the yummy sauces so I don’t really feel the need to eat rice. It’s a great feeling to feel full of heaps of vegetables.

 

5. Mamatran

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Another great, super cheap Vietnamese place. I prefer it for lunch when you just want a meal for yourself (TQR is more of the place where you need a few people to share it with I think!).

What do I get?

The chicken salad or the vegetarian rice paper rolls. The pho’s are great too but I just haven’t tried them yet!

I hope you enjoyed reading this!

Do you have a go-to healthy takeaway that you love to get in Perth? Please comment and let me know. I would love to expand my options.

Bec xx

Coconut Curry Chicken Thighs with Chilli Spinach

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Gluten free, dairy free, low carb, low calorie.

This meal was so ridiculously simple and quick guys! I had to share it with you. It's meals like these that prove a low carb lifestyle to be enjoyable and simple. Being gluten and dairy free too, it suits those of you with bloating or other inflammatory issues like me.

Following a low carb, calorie controlled, anti-inflammatory diet doesn't need to be boring! I'm always here to show you that. 

All you need is the right ingredients in your fridge, freezer and pantry, the right recipes and the right plan for your body and life. This is what I help you with, please see my personlised meal plan services for more information. 

Now onto this delicious recipe...

Serves: 2

Prep time: 3 minutes

Cooking time: 10 minutes

Total time: 13 minutes

Ingredients:

  • 2 free range chicken thighs
  • 2 tablespoons red curry paste
  • 1/4 can light coconut cream
  • 1/2 tsp ginger
  • 1 clove crushed garlic
  • 1 teaspoon coconut oil
  • 2 boxes frozen spinach
  • 1 pinch chilli flakes
  • 1 pinch sea salt
  • Extra red curry paste and coconut cream to dress if desired. 

Method:

  1. In a small bowl or mug, stir together the curry paste, coconut cream, garlic and ginger. 

  2. Baste it all over the chicken. If you have time, cover it and leave to marinate in the fridge for up to 6 hour. Otherwise, just go ahead and cook in straight away. 

  3. On a pan over medium heat, melt the coconut oil and add the chicken. Meanwhile, place the spinach in the microwave for 4 minutes. 

  4. Flip the chicken when it looks like it is half cooked through, usually about 4 minutes. Then, cook until it's no longer pink inside. 

  5. Remove from the pan and take the spinach out of the microwave. Add some salt and chilli to the spinach and rraneg the chicken ontop. In this picture, I served it for lunch and added some cherry tomatoes and some extra dressing that was simply made by stirring together approximatley 1 tsp of curry paste and 2 tablespoons of light coconut cream. 

  Notes:

This chicken is perfect to marinate ahead of time to save yourself even more time. 

It is also great served with fresh salad or any other steamed greens. You could also add some brown rice or cook up some cauliflower rice in a litle coconnut oil.

Enjoy!

Please let me know if you make it and how it goes,

Bec xx

My Top 5 Short-Term Anti-Bloat Tips

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Waking up with abs but feel pregnant by the afternoon? You're not alone. While this problem is extremely common among women, it's not necessarily normal and shouldn't be happening. 

I experienced this issue for 7 years and assumed it would be with me for life but it is definitely fixable. You need to be your own detective and get to the bottom of what's causing the constant bloat. For me, addressing my food sensitivities and working with different probiotics to correct the balance of my gut bacteria has done wonders. 

Now, while it is a long - term issue to work on and solve, there are a definitely a few simple things that you can do today that will help to keep you feeling "flat-stomached" and bloat free. 

1. Avoid these common 'bloat-causing' foods

  • Gluten found in bread, pasta, crackers, grains (except for quinoa and brown rice) 
  • Dairy (milk, cream and yogurt). Cheese can usually be ok if eaten in small amounts
  • Beans and lentils
  • Large amounts of cruciferous vegetables like broccoli, cauliflower, cabbage and brussel sprouts
  • Fried or spicy foods
  • Sugar-free foods (like sweetened drinks, lollies or chewing gum)
  • Large amounts of garlic or onion if you're sensitive to FODMAP foods.

2. Choose your drink wisely

You really want to avoid anything that has bubbles. This will create gas in your stomach and result in bloating and pain. So, avoid champagne, carbonated water, beer and ciders.

3. Physical activity

Try to move around and go for a little walk after your meals. Physical activity can help release trapped gas and pain. 

4. Take one of these two things before meals

  • Apple cider vinegar: Dilute 1 tablespoon in water and drink right before your meals
  • Activated charcoal: This is an over-the-counter medication that helps eliminate gas trapped in your colon. Take tablets right before and one hour after your meals.

5. Have the right medication on hand

Now, medication is only going to mask the symptoms, and it's not a long-term solution to bloating. However, when the bloating strikes out of the blue and you're at a function in a tight dress - you need some quick-acting help stat. Carry in your bag...

  • An anti-gas medication that helps to reduce the size of the gas bubbles in your colon to make them dissipate and pass through easier. Common ones are made of simethicone and go by the names of Gas-x, Mylanta-Gas, Phazyme and De-gas. 
  • A medication that helps to stop cramps and pain like buscopan. 

You may need both of these or just one. 

I hope this helps you! Like I said, bloating can be a long-term issue to work on, and getting to the root cause of your own personal situation can take time. 

If you seem to be bloated all the time and can't work out what the cause is, I can definitely help you. Please see my services page for more information and contact me. I would love to help you. 

Enjoy your weekend!

Bec xx

Garlic and Ginger Marinated Tofu

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Gluten free, sugar free, low carb, dairy free, vegan.

Stuck for healthy protein ideas to put in your salads? Or serve with your veggies? This marinated tofu will do the trick!

Tofu is super low in calories and carbohydrates, so if you're looking to slim down, it is a great protein source to keep your meal low calorie and support your efforts.

Tofu is also great for those of you that follow a vegan lifestyle, where sometimes it can be hard to meet your protein requirements.

Be sure to choose an organic, non GMO, firm tofu. 

Serves: 2

Total cooking time: 10 minutes

Calories/Energy: 169 kcal    
Protein: 14.3 g    
Fat:  10.7 g    
Net carbs:  7 g
Sugar: 1 g

Ingredients:

  • 250 g firm, organic, non GMO tofu
  • 6 tablespoons tamari (gluten free soy sauce)
  • 2 teaspoon white vinegar
  • 2 teaspoon fresh grated ginger (or 1/2 teaspoon powdered ginger)
  • 2 clove crushed garlic
  • 1 teaspoon stevia
  • 1/2 teaspoon sesame oil
  • 1 tablespoon coconut oil

Method:

  1. In a bowl, stir together the tamari, ginger, stevia, garlic, vinegar and sesame oil

  2. Slice the tofu into thin slices (about 1/2 cm).

  3. Coat the tofu in the marinade, making sure both sides are nicely covered.

  4. Heat a small frypan on medium heat. Then when it is hot, melt 1 tsp coconut oil and make sure the pan is covered. Place the tofu on the pan and cook for a few minutes or until slightly brown, then flip and cook for a further minute. Reserve the marinate and use it to pour over the tofu when you serve it! Remove and set aside.

  Notes:

You can use tempeh instead of tofu if desired. This marinade also works very well for chicken, pork and lamb.

Serve on a bed of fresh salad with mint and other fresh herbs, some crunchy nuts and the leftover marinade to dress it or some stirfried or grilled vegetables. Or, simply enjoy as a snack alone.

Enjoy!

Let me know if you make it.

Bec xx

Guilt Free Vanilla Berry Pudding

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If I told you that you could eat this for breakfast or lunch every day and lose weight would you be happy? Well, you can.

This super indulgent, yet totally guilt free recipe is as simple as it gets, super low in sugar and carbs and high in protein. It will definitley hit the spot whilst keeping you full for hours.

Defintiely one of my better "have your cake and eat it too" meals...

Serves: 1

Total cooking time: 3 minutes

Calories/Energy: 345 kcal    
Protein: 28.2 g    
Fat:  8.2 g    
Net carbs:  11 g
Sugar: 2.8 g (from berries)

Ingredients:

  • 1 scoop Vanilla Protein Powder (I used WellCo Nourishing Protein)
  • 2 heaped tablespoons almond flour
  • 2 tablespoons almond or coconut milk
  • 1 egg white
  • 1/4 tsp gluten free baking soda
  • 1 tsp stevia (optional) - the Wellco protein powder is already quite sweet
  • 1/4 tsp cinnamon
  • 1/4 to 1/2 cup mixed berries (frozen)
  • 2 big tablespoons plain coconut or greek yogurt
  • Extra stevia, cinnamon, chia seeds, almonds, coconut flakes to top (optional)

Method:

  1. Place protein powder, egg white, almond flour, stevia, cinnamon, baking soda and a pinch of salt in a small bowl. Whisk together, gradually adding milk until a pancake- like batter is formed (not too thin and not too thick). 
  2. Place in microwave for 1 minute
  3. Meanwhile, place 1/4 cup berries in a small bowl. Then, when pudding is ready, place the berries in there for 30 seconds to 1 minute. 
  4. Transfer the pudding onto a plate (or simply leave it in the bowl, pour over the heated berries, and top with 2 heaped tablespoons of coconut yogurt plus any of the optional toppings!

  Notes:

I use frozen berries, but fresh is fine. You can use raspberries, strawberries, blueberries or a mix of all three!
If you have another protein powder, that is ok! If it is unflavoured, add 1 tsp of vanilla extract (sugar free) to the recipe. You can also use chocolate flavoured protein powder to change the flavour. 

Enjoy!

Let me know if you make it.

Bec xx