3-Minute Bone Builder Smoothie – Three Minute Meals recipe by ‘Power Foods Fitness’

3MM Bone Builder Smoothie 271114

Smoothie stores are popping up everywhere. The blended frozen beverage is delicious, and especially refreshing when temperatures climb toward triple digits. It’s an even better treat when made in the convenience of your own home, because you can skip the unnecessary fat and sugar commonly found in store versions and keep it simple with heart-healthy berries and protein. This Bone Builder Smoothie Recipe I made as an afternoon snack for my mum and myself. Delicious and loaded with calcium for bone health as well as protein to sustain muscle mass. This smoothie is perfect for those; that are young and growing their bones, those of us that are training for bone and muscle strength, as well as the elderly that are maintaining bone density.

The ½ cup of ricotta cheese in this smoothie provides roughly a third of your daily calcium needs, whereas the same amount of yoghurt would only give you a fifth of your daily calcium.

Ingredients and Instructions:

Single serve

  • ½ cup ricotta cheese
  • 1 x cup strawberries
  • 1 x teaspoon honey or nutella (optional)
  • 1/4 cup crushed ice
  • ½ teaspoon Waltanna Farms flaxseed meal

Note: To make this a Metabolic Precision – Liquid Meal (MP-LM) add 1/2 – 1 x scoop plain or vanilla flavoured pure whey protein powder.

Combine ingredients in blender or Magic Bullet and blend on high until smooth (about 30-seconds).

More on Calcium:
Calcium is vital for the growth and maintenance of strong teeth and bones, nerve signalling, muscle contraction, and secretion of certain hormones and enzymes. A deficiency in calcium may lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, an excess in calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. The DV for calcium is 1000mg.

Below is a list of the top 10 high calcium foods by common serving size.

1: Dark Leafy Greens (Watercress)

Calcium in 100g (Raw) 1 Cup Chopped (34g) 10 Sprigs (25g)
120mg (12% DV) 41mg (8% DV) 30mg (3% DV)

Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%).

 

2: Low Fat Cheese (Mozzarella Nonfat)

Calcium in 100g 1 Cup Shredded (113g) 1 Ounce (28g)
961mg (95% DV) 1086mg (109% DV) 269mg (27% DV)

Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%).

 

3: Low Fat Milk & Yogurt (Nonfat Milk)

Calcium in 100g 1 Cup (245g) Per Fluid Ounce (31g)
125mg (13% DV) 306mg (31% DV) 39mg (4% DV)

Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%).

 

4: Chinese Cabbage (Pak Choi, Bok Choy)

Calcium in 100g (Raw) 1 Cup Shredded (70g) 1 Head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)

Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV).

 

5: Fortified Soy Products (Tofu)

Calcium in 100g (Raw) 1/2 Cup Raw (124g) 1/2 Cup Fried (124g)
350mg (35% DV) 434mg (43% DV) 1192mg (119% DV)

Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk with added calcium and vitamins (13%).

 

6: Okra (Cooked)

Calcium in 100g 1 Cup Sliced (160g) 8 Pods (85g)
77mg (8% DV) 124mg (12% DV) 65mg (7% DV)

 

7: Broccoli

Calcium in 100g 1 Cup Chopped (91g) 1 Cup Cooked (156g)
47mg (5% DV) 43mg (4% DV) 62mg (6% DV)

One cup of cooked broccoli, boiled in water contains just 54 calories.

 

8: Green Snap Beans

Calcium in 100g (Raw) 1 Cup Raw (110g) Per Cup Cooked (125g)
37mg (4% DV) 41mg (4% DV) 55mg (6% DV)

One cup of cooked green snap beans, boiled in water contains just 44 calories.

 

9: Almonds

Calcium in 100g 1 Cup Whole (143g) 1 Ounce (28g)
264mg (26% DV) 378mg (38% DV) 74mg (7% DV)

A serving of almonds – 28g , which is about 23 kernels, contains 161 calories.

 

10: Fish Canned (Sardines, in Oil, with Bones)

Calcium in 100g 1 Cup Drained (149g) 1 Ounce (28g)
383mg (38% DV) 569mg (57% DV) 107mg (11% DV)

Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%).

Cheers to growing and staying strong. xx

Dairy Free Cauliflower Pizza Crust – Nutritious and easy recipe that will up your intake of veggies and protein – by ‘Power Foods Fitness’

Cauliflower Pizza Base 140914

Here it is! The best Dairy Free Cauliflower Pizza Crust! So easy to make as you steam the cauliflower and mash rather than grate and blend.

This dairy free cauliflower pizza base is a great low-carb way to have your pizza and eat it too. You can also use this pizza crust to sneak vegetables into your kid’s diet.

As you know this is not a “normal” pizza crust. You do end up eating this pizza with a fork and knife. But the ‘pop’ of the flavour that comes from this dish is so delicious that the entire pizza will be devoured guaranteed. The crust itself holds together, but it’s not something you can pick up with your hands either. Most people who have made variations of this pizza base swear they will ever eat regular pizza crust again.

Ingredients:

Makes 12 servings – or 1 pizza i.e. the size of a standard cookie sheet

  • 3 x medium heads cauliflower, steamed and cooked
  • 6 x egg whites
  • 1 x whole egg
  • 2 x tablespoons garlic powder
  • 1 x tablespoon Italian herb spice

Instructions:

  1. Preheat oven to 425 degrees F.
  2. Mix the crust ingredients together in a large bowl or pot, using a potato masher. Smash until well blended and almost smooth consistency. A little lumpy is fine.
  3. On a well oiled cookie sheet* (use the one with sides, not the flat kind), spread the cauliflower out evenly and smoothly using a spatula. *I bought mine from Kitchenware Direct.
  4. Bake the crust for 30-minutes and remove from the oven.
  5. Top your pizza with one of the below toppings or choose your own.
  6. Return the pizza to the oven and bake until the cheese is melted and slightly brown.
  7. Allow the pizza to cool.
  8. Drizzle pizza lightly with Waltanna Farms flaxseed oil.
  9. Be careful if you have kids eating this dish. The pizza base really holds on to the heat. So break the crust up for the kids to check on the temperature.

Nutritional Content:

For 1 slice i.e. 1/12 of the entire recipe

Calories: 93
Total Fat: 2 g
Cholesterol: 24 mg
Sodium: 320 mg
Carbohydrates: 12 g
Protein: 8 g

Topping Ideas:

For ‘inside the metabolic window’ of intense exercise:

Italian Goat’s Cheese and Veggie Supreme

  • baby spinach
  • basil pesto
  • green olives, halved
  • sun-dried tomatoes, sliced
  • soft goat’s cheese

Crispy Bacon, Artichoke and Ricotta

  • ricotta
  • artichoke hearts, drained
  • sweet potato, sliced and panfried
  • black olives, halved
  • bacon rashers

For ‘outside the metabolic window’ of intense exercise:

Beef, Basil, Tomato and Mozzarella

  • lean beef mince
  • red onion, sliced
  • garlic cloves, crushed
  • olive oil
  • passata 
  • cherry tomatos, halved
  • mozzarella, torn
  • basil leaves, to serve (optional)

Ham, Mushroom and Rocket

  • basil pesto
  • mushrooms, sliced
  • cherry tomatoes, halved
  • ham, chopped
  • rocket

Always know your high energy carbs are inside the window of intense exercise, and low energy carbs are for all other times. With this knowledge you have the power to design the most delicious and nutritious pizza to feed your soul, training and health goals. xx

 

3-Minute Protein Breakfast – Three Minute Meals recipe by ‘Power Foods Fitness’

3MM 3 Minute Protein Breakfast

With years of ‘juggling all’ rather than mastering ‘what matters’ I am testimony that to improve the quality of your life you need to improve the fuel you feed your body and mind. The remedy for a better life lies in your nutrition, and having experienced this learning curve myself has created my passion and drive to teach others Metabolic Precision nutrition i.e. MP Challenge.

My health and fitness philosophy is ‘quality over quantity’. Nobody should have to spend hours in the kitchen or the gym. With the ‘right food’ to achieve your optimum internal health and the ‘right exercise’ to shape your physique and build stamina, I can ensure you achieve maximum results from your meals and exercise so that you still have plenty of time to enjoy life.

Three Minute Meals mission: For all corporate women to understand the benefits that the quality and placement of food has on their mindset, cellular health and fitness and how this facilitates a change in everyday habits to accelerate their performance physically, mentally and in the workplace.

This is the beginning of a new category on my blog titled ‘Three Minute Meals Recipes’. These recipes fit the 3-minute shop or chop and prep in my new mobile nutrition program. Metabolic Precision (MP) is a science-based, research-proven, internationally recognised transformation system founded by Dr Paul Cribb.

Three Minute Meals is the 12 week MP Challenge delivered to you in your workplace, either face-to-face or Skype, where you:

  1. Always eat lots of delicious food with 3-minute recipes.

  2. Exercise less than 3% of your week.

  3. Achieve and maintain the body you’ve always wanted.

MP addresses where you’ve got it wrong in the past. It paves the clearest path to success, creates the structure, individualisation and sustained motivation that no other diet or exercise program ever could.

To launch Three Minute Meals Recipes is this delicious ‘3-Minute Protein Breakfast’ recipe. This meal is metabolically precise containing a first class protein, right carbs and good fats. Also never boring as you can substitute vegetables to suit the seasons, and utilise any leftover veggies in your crisper.

Ingredients:

Single serve

  • 1 x egg
  • 2 x egg whites 
  • 1/2 cup chopped broccoli
  • 1/2 cup shredded carrots
  • 2 tablespoons x roasted red pepper hummus
  • 1 teaspoon x Waltanna Farms  flaxseed oil

Instructions:

  1. Put egg, egg whites, broccoli, and carrots (or other substitute veggies) in a microwave-safe bowl and cook for 2-minutes.
  2. Stir and cook a few more seconds, if needed.
  3. Mix in hummus.
  4. Drizzle with flaxseed oil and your ready to serve.

Enjoy as a main meal ‘outside the metabolic window’ of intense exercise. Add a high energy carb such as; buckwheat/wholemeal toast, or brown/jasmine rice if eating this dish ‘inside the metabolic window’.

Visit threeminutemeals.com to read more on this 12 week nutrition program guaranteed to; reduce body fat and increase muscle tone, improve health and stamina and achieve your desired body composition. xx

 

Chicken Vegetable Soup – FOOD FOR THE SOUL! An easy 40-minute recipe by “Power Foods Fitness”

 

270714 POT Chicken and Vegetable Soup 270714_edited-1

A steaming bowl of chicken soup is a welcome meal on a cold day, but it brings more to the table than just flavour. The hot liquid will help soothe a sore throat and keep nasal passages moist. And a hearty chicken soup packed with vegetables may also ease such cold and flu symptoms as congestion and coughs. This recipe takes 40 minutes to make (includes preparation and cooking). Self-love personified is to know you deserve the time to create and for days-to-come be nourished by a soup that soothes your body and makes everything else in life better.

I always use my Le Creuset French Oven to make my hearty soups, and this has taken my cooking to a whole new level as making great dishes is now easy! I simply browned the chicken thighs, sautéed the vegetables, added soy stock, water and half an hour later I had the perfect chicken vegetable soup.

Ingredients:

6-8 servings

  • 2 Tablespoons x Olive Oil
  • 500g x Chicken Thigh
  • 1 x small Onion
  • 2 Cups x Celery chopped
  • ½ x Sweet Potato washed and cut in chunks
  • 2 x Carrots sliced
  • 1 x medium Red Capsicum chopped
  • 1 Litre x Soy Sauce Stock*

*Add 4 x Tablespoons Gluten-Free Soy Sauce to 1 Litre x Water and mix well. I only use Pureharvest Organic Tamari as this product contains organic whole soya beans, filtered water and a pinch of sea salt. This soy sauce is also wheat-free, gluten-free and has no added cane sugar.

  • 6 – 8 Cups x Water (This will depend if you prefer a watery or thicker consistency)
  • Salt and Pepper to taste

Instructions:

  1. Heat large pot to medium heat and add olive oil. Season chicken with salt and pepper. Cook until browned.
  2. Remove chicken from pot and slice into chunks.
  3. Add onions, carrots and celery into pot. Season with salt and pepper. Sauté for 4 minutes.
  4. Add chicken back into pot, along with red capsicum and sweet potato chunks. Sauté for 1 minute.
  5. Add the soy sauce stock and water. Turn up heat and bring the liquid to a boil.
  6. Reduce the heat to a simmer and let cook, slightly covered, for about 20 minutes.

Chicken and Vegetable Soup 270714

Serve with love as an entrée or main meal. If you’re eating this soup ‘inside the window’ of intense exercise add pre-cooked buckwheat pasta or oatmeal pasta to deliver the carbohydrates your body needs to recover and repair from training.

I hope this simple, homemade version of chicken vegetable soup warms up your soul and satisfies your taste buds on a chilly day. xx

Egg in a Mug – QUICK, EASY & SO VERY ADAPTABLE BREAKFAST by “Power Foods Fitness”

190714 Egg In A Mug

5-minute microwave breakfast recipe and this includes the preparation and cooking! Say “Good Morning” with protein-packed scrambled egg whites, broccolini, bacon and black quinoa microwaved in a mug. Quinoa can be substituted for most cereals and is a good replacement for rice. It has a subtle flavour with a fluffy, creamy and slightly crunchy texture.

This recipe is a fool-proof, quick and easy way to power-up for the day with a blend of first class proteins, right carbohydrates and good fats.

Ingredients:
Single serve

  • 1/3 Cup x diced Broccolini
  • ½ Cup x Egg Whites
  • 2 Tablespoons x finely chopped Bacon
  • 2 Tablespoons x Black Quinoa
  • Salt and Black Pepper to taste
  • Flaxseed Oil

Instructions:

  1. Spray inside of a large microwave-safe mug* with non-stick cooking spray.
  2. Stir in egg whites, broccolini, bacon, quinoa, salt and pepper with a fork.
  3. Microwave on HIGH for 1 minute. Stir, then microwave 30 seconds longer or until eggs are set.
  4. Drizzle very lightly with flaxseed oil. My favourite is Waltanna Farms certified organic flaxseed products.

*Use a mug that holds at least a 2-cup glass measuring cup.

Tips:

  • Substitute smoked ham, turkey ham or smoked deli turkey for bacon. Use whatever meat you have on hand… Just chop it up and stir into the egg whites.
  • Using butter-flavour cooking spray is especially tasty.
  • Depending on the mug used, eggs may rise up over the top of the mug, but don’t worry they won’t overflow. The eggs deflate quickly once the mug is removed from microwave.

This is a basic “egg in a mug” recipe with infinite possibilities and only takes a minute or two to deliver fluffy yumminess. xx

Your beliefs become your destiny! Mind Training to reset your life.

170714 Brain Blog

Do you contently plod or are being awake to the fullest potential of your life? Many people wander through life content with average and don’t even realise they are choosing to live this way. Now consider this: if you’re average, 50% of everyone else is better than you. Mmm.

Is that really good enough?

More than likely this is the same mentality with which you approach your training or nutrition?

When we change our thoughts, we change how we “show up” in situations, and this changes our actions and overall outcome.

As stated by Michelle Adams – Director Science and Education mp-body.com “The simple fact is that 50% of the people who start an exercise program drop out within 6 months.”

So, even if you just simply stick with your program but never push yourself, you’re still at the average 50% mark aren’t you?

At what point will you start to:

  1. Expect more of yourself?
  2. Take responsibility for your thoughts?
  3. Strive for excellence?

Rather than ask yourself what you want to accomplish, the question you need to answer is:

What is the plan to get there?

Visualise success, emotionally expect to succeed and be willing to make the tough decisions to create new habits to reach these goals.

Average means you give into your cravings and are contently plodding through life. 

Excellence is being awake and means you find a sustainable alternative and have the discipline necessary to get you to the next level.

Read the full article by Michelle Adams explaining the mind dynamics by clicking the link below:

http://metabolicprecision.com/articles-1/change-your-brain-to-change-your-body

Signing-off with love for each of us to grow are these famous words from Mahatma Gandhi:

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.” 

xx

Fennel, Orange, Avocado & Spanish Onion Salad – WINTER SALAD by “Power Foods Fitness”

 

120714WinterSalad 

Fennel is your Winter go-to vegetable for salads, soups, roasts, pasta dishes and risotto. It’s crunchy and invigorating but also slightly sweet with a black liquorice flavour and scent…

Everything in this salad is refreshing – crisp fennel, juicy citrus, sweet spanish onion and creamy avocado. The only dressing is flaxseed oil, as the orange adds enough sweet acidity.

Fennel is super healthy and contains its own unique combination of phytonutrients that gives it strong antioxidant activity. Fennel bulb is an excellent source of Vitamin C. As a very good source of fiber fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate and potassium.

Ingredients:

Makes 4 – 6 serves

1 x medium bulb Fennel

1 x large (or 2-3 x small) Navel Orange/s

1 x ripe Avocado

1 x medium Spanish Onion

Flaxseed Oil

Salt (Optional)

Black Pepper (Optional)

Instructions:

  1. Cut the stems off the fennel and trim the bottom of the bulb. Shave/slice off any brown spots on the outside of the bulb. Slice the bulb in half lengthwise. Use two diagonal cuts to slice out the triangular wedge of core at the base of each half.
  2. With the cut side down, slice each half horizontally, shaving off slices as thin as you can manage.
  3. Place the shaved fennel in a large bowl.
  4. Slice the onion ‘the intuitive way’ and you’ll end up with some really big half moons and some really small half moons.
  5. Add sliced onion to the bowl and toss through the shaved fennel.
  6. Cut oranges by firstly taking a slice off the top and bottom of the orange. Then with the orange standing up on its flat end, cut off the peel in curved strips, working your way around the orange.
  7. Halve the orange vertically. Placing each half cut side down, cut into thin slices. (Note: Use a serrated knife to avoid squeezing out all the juice). Add the oranges to the fennel and toss gently.
  8. Cut the avocado into slices. Follow this guide if your not quite sure how to cut and slice an avocado.
  9. You can toss the avocado with the salad and it will look a bit messy. If you like to keep things neat (I must confess ‘like me’), you can plate the salad, placing a few avocado slices on a plate and topping with a heap of the fennel-orange-onion mix.
  10. Top the salad with a drizzle of flaxseed oil*. You may want to sprinkle some salt or pepper to taste.

* The only flaxseed oil I use is Waltanna Farms PURE GOLDEN FLAXSEED OIL – www.waltannagold.com This flaxseed oil has a delicious nutty taste, is Australian made and certified organic.

To make this a metabolic precise meal “outside the window” of intense exercise serve this salad as a generous side to your salmon steak or tuna steak/tin; baked chicken breast or thigh fillet; or rump steak.

To serve this salad “inside the metabolic window” of intense exercise add black quinoa. A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black colour when cooked and will add texture as well as flavour to this gorgeous Winter salad.

Enjoy this versatile salad that took only 15 minutes to prep and make, will last for days in the fridge as well as travel/store crisp and is nutritious for eating on the road or in the office. xx