Tracey’s Xmas Protein Balls
A Healthy Xmas Snack Packed Full of Good Fats and Protein
Hey guys
I made up a big batch of Xmas Protein Balls on the weekend.
They are great for Christmas Day, bagged up as a Christmas Pressie or an anytime of the year healthy snack.
They are quick and easy to make… just a little messy 
| Ingredients |
Calories |
Carbs |
Fat |
Protein |
|
Nuts – Almonds, 660 g |
3,815 |
130 |
334 |
140 |
|
Dates – Medjool, 24 date, pitted |
1,596 |
432 |
1 |
10 |
|
Cadbury – Cadbury Bournville Cocoa Powder, 4 tablespoon (7.4g) |
118 |
8 |
5 |
8 |
|
Spices – Cinnamon, ground, 1 tbsp |
18 |
5 |
0 |
0 |
|
Queen – Vanilla Extract, 4 tsp (5ml) |
52 |
12 |
0 |
0 |
|
Bsc – Wpi (Whey Protein Isolate) – Chocolate, 120 g |
440 |
3 |
2 |
103 |
|
Nuttlex – Lite, 40 g |
200 |
0 |
22 |
0 |
|
Macro – Organic Crunchy Peanut Butter, 100 g |
635 |
18 |
51 |
29 |
|
Per Serving: |
109 |
9 |
6 |
4 |
Put almonds into food processor with cinnamon, protein powder and cocoa then process until the mixture looks crumbly.
Add dates, vanilla extract, nuttlex and peanut butter then process again until the mixture starts to come together.
Add a dash of water if required to ensure the mixture is soft and forms as a soft ball.
Form into balls and roll in coconut or anything you like. I tried goji berries and cocoa powder but preferred the coconut.
Store in the fridge. Will last up to 4 weeks.. if you havne’t eaten them by then.
I made 65 Protein Balls with the mix above. If you eat three Protein Balls you get a reasonable protein serving with good fats.
A good healthy snack for Christmas or any time of the year
Healthy Xmas Treats
Strawberry & Ricotta Santa Treats
I made these little Santas on the weekend for family and friends.
They are healthy, look great and a bit of fun!
-
Mix up Ricotta with a dash of Raw Caster Sugar.
-
Put into a piping bag.
-
Cut Strawberries and squeeze Ricotta inbetween two slices.
-
Squeeze a little Ricotta on top for Santa’s hat
I used a little Writing Icing to put on the eyes and buttons but you could use Nigella seeds (they ease asthma and lower blood pressue amongst other things) or you could use sultanas or anything else you like.
Serve immediately in Qld’s hot weather and enjoy.
Do you have any fun, healthy Christmas recipe ideas??? Send them to me! Would love to hear them and try them out.
Enjoy
Go Strong Not Skinny
It’s not about dieting, it’s about a lifestyle change!
It seems like healthy eating and fitness are being pushed to the background while everyone over-indulges causing various health and weight problems. We are advocates for clean eating and cheat days/treats which aren’t a bad thing if you know how to apply them. You can have your cake and eat it too if you follow a few simple rules.
For women in particular, a little muscle definition not only looks good, but also has tons of health benefits….
Getting active is a sure-fire way to increase the amount of muscle you have, which in turn will rev up your metabolism. Do a mixture of aerobic and resistance training for best results. And don’t forget to be more active in your daily life too.
Increase the amount of muscle in your body to burn more calories.
- 0.5 kg of muscle burns about 50 calories a day
- 0.5 kg of fat burns 4 calories a day
Training with weights just 2 – 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.
Resistance Training — Muscle tone burns fat:
Most of you probably know that in order to burn fat resistance training is needed to strengthen your muscles and raise your metabolism.
First your muscle fibers break down with microscopic tears as you push or pull against resistance. Then your muscles feel sore for a few days as your body mends and rebuilds the tears. During the rebuilding process your muscle fibers grow in thicker and stronger—hence the term “hard body”. If you neglect your muscles and stick only with cardio, then your metabolism will waste away along with your firm lean tissue.
Want firm legs, arms and abs?
Well, this is exactly how you get them – through resistance training! Resistance training is anything that gives resistance against your muscles. Resistance training can literally change your entire body, let alone your self-confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking better than ever.
Metabolism:
Resistance training is the one thing that we do that elevates our metabolism for hours after a workout.
Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back down to normal.
On the other hand, resistance training will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more toned.
Other Benefits to Resistance Training
- Healthy Bone Density
- Increased Strength
- Improved Coordination
- Raised Self Esteem
- Renewed Confidence
- Feel Good Endorphins
- Feel Younger Than Ever
So… are you ready to take control of your life and make the necessary changes to get the results you want?
If you have 5, 10 or even 12 kilos to lose your goal is within your reach.
Forget about the quick-fix, focus instead on lifestyle.
At BPStudio we can carefully put together a program to ensure good quality nutrition, with a lower fat and increased protein nutritional profile, to make sure your body can make the most of the exercise plan.
You will be given exercises that have been chosen to help you get the shape you want and can be done alongside any other exercise you would normally do.
Make the change to a healthier life. Make 2013 your healthiest year yet!
Think before you drink… Caffeine doesn’t add energy to your system, it just burns up your reserves at a faster pace!
Most coffee drinkers don’t realise it, but their morning cups of coffee set their bodies up for a rollercoaster day of highs and lows, only to bottom out at the point of exhaustion.
Within five minutes after you drink your morning coffee, the caffeine begins to stimulate your central nervous system, triggering the release of stress hormones (adrenalin) in your body, causing a stress (“fight or flight”) response.
Drinking coffee brings about an almost immediate sense of clearer thought and lessens fatigue. It also stimulates the release of stored sugar from the liver, which accounts for the “lift” coffee, soft drinks, and chocolate give. But these benefits may be far outweighed by the side effects.
Caffeine stimulates the cardiovascular system, raising blood pressure and your heart rate. It generally speeds up our body by increasing your basal metabolic rate (BMR), which burns more calories. Initially, caffeine may lower blood sugar; however, this can lead to increased hunger or cravings for sweets. After adrenal stimulation, blood sugar rises again. When this adrenal high wears off you feel fatigued, irritable, confused and often have a headache. Caffeine also increases respiratory rates, anxiety, mood swings, sleep disturbance, depression and many other things.
Caffeine forces your glands to continue to secrete adrenaline when they don’t have much left to give. The body has to keep digging deeper and deeper to secrete the hormone, making you more and more tired over time.
After a prolonged period of caffeine consumption your body enters a state of adrenal exhaustion.
You have simply pushed your adrenal glands so much that they’ve burned out.
Caffeine doesn’t add energy to your system, it just burns up your reserves at a faster pace!
Yes I too was a coffee drinker… drinking multiple cups a day to give me the energy to keep me going. This is a common lament I hear from sooooo many people, however it simple isn’t too. Coffee does not give you energy, it does the reverse – it makes you tired, and it makes you hungry and crave sweets! Ammon kept telling me to reduce my intake of coffee, that it was having a negative effect on me, however I didn’t listen. I was stubborn and didn’t want to give up my daily ‘treat’….. until Phoenix came along and I just couldn’t afford to be tired, grumpy and not getting a good rest. Drinking caffeine free tea, green smoothies and LOTS of water daily gives me the energy I need to power through my day, running a small business, looking after Phoenix and the many other things I fit into my day.
Instead of reaching for your morning cup of coffee, you can do your body a big favor by eating a healthy breakfast, drinking a green smoothie or having a green tea. A good breakfast, maintained by a healthy lunch, will give you the energy you need to power through your day and reach your goals.
Are all calories the same???
Pack as many nutrients into the beginning of your day as possible.
Ideally you should be getting 25 percent of your day’s calories from breakfast. Enough to keep you going both physically and mentally until your mid morning snack, then right through till lunchtime.
A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit. All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.
We love Egg White Omelettes and Rice Porridge!
Mexican Chilli Egg White Omelette –
1 egg, 2 egg whites
Spinach, tomato, mushrooms
Garlic and onion
Cook up and serve with dill for garnish
Power through your day!!!!
Low fat, high flavour and good source of protein … enjoy
Rice Porridge –
gluten free
wheat free
low in salt
Cook the porridge up and then add a dash of Almond Milk.
Combine porridge with cinnamon and honey to have a power packed brekkie which is purported to help with many health problems, from colds to weight loss!
Everyone knows you need to exercise more and eat less to lose weight. But are all calories the same?
Does it really matter what you eat as long as you cut calories? Absolutely!
Studies have found that diets that contain more whole foods burned more calories over diets high in processed foods. Whole foods required more calories to eat and digest than highly processed foods.
Nutritionists recommend cutting extra calories from foods that offer more calories than nutritional goodness, such as sugars, unhealthy fats and big portions.
To lose those extra kilos choose whole foods such as fruits, vegetables, whole grains, nuts, beans and seeds to fill you up, and power your diet with nutrients that are good for you.
Eat the right nutrients not only to lose weight but to help ward off a plethora of diseases.
Eating right helps you feel great and stay healthy so you can achieve better health, but sometimes it’s hard to know what advice to follow or how to get started.
The Nutrient Rich Foods approach to eating is a positive, total diet approach based on the five food groups – veges, fruits, whole grains, lean protein and smart oil choices.
All of these nutrient rich foods will keep you in good shape for life, which is exactly what your body deserves.
So…. EAT UP!
Would love to hear your favourite brekkie. Send me through your recipes
Simple strategy to lose fat over Christmas
Are you looking for a way to lose fat with Christmas just around the corner?
Can you believe it’s three weeks to Christmas! Where did this year go.
Christmas holidays are easily one of the most anticipated events of the year – the chance to get away from work and to relax with your loved ones.
With all of the excitement, it’s not surprising that most people unknowingly end up gaining a few kilos during their break. With all the Christmas parties, drinks with friends, edible gifts weight gain is pretty much inevitable… right? But your Christmas holidays don’t have to end in weight gain. Holiday weight gain is caused by eating too many foods that are high in carbohydrates and simple sugars.
We have come up with a simple survival strategy to keep your weight under control, and maybe even lose a few kilos over Christmas. You don’t have to count calories or eat every meal at home. Keep the following tips in mind as you embark on your holiday adventure and you may come home fitter than when you left!
(1) Eat Smart – Take the time to choose meals with your health conscious mind and not simply your taste buds. Watch your portion size… not too many rum balls!
(2) Eat as many fresh vegetables as you want – load up on salads, not just starchy vegetables like mashed potato.
(3) Eat lots of lean protein – avoid fried meats and eggs.
(4) Eat fresh fruits, nuts and seeds in moderation – don’t overdo it. A handful of nuts and 2 – 3 pieces of fruit per day is adequate.
(5) Enjoy two daily treats – bread or baked goodies no larger than the size of your palm, holiday drinks (250 ml serving) and Christmas lollies or treats… the smaller the better
(6) Maintain your Metabolism – Avoid the yo-yo diet cycle of overindulgence and starvation. Carry on eating healthy snacks and eating every three hours over the Christmas holidays.
(7) And lastly…. Make Exercise a Must – Holidays are a great time to take your workout outdoors. Run on the beach, do push ups and crunches and some strength training. Exercise is your secret weapon against holiday weight gain.
Enjoy your Christmas holidays. When you get back call us for a Health & Wellness Consultation and Body Analysis Session. We will show you a step-by-step plan for getting you the body that you deserve.
Make 2013 your best year ever!
Want to Lose 8 – 10 kilos in 6 weeks?
As a fitness trainer, when people come to us, the number one thing they ask for is to help them get abs – a flatter belly and a toned behind. As you know we like to experiment with different workouts, cardio programs and eating plans.
Recently we shifted our focus on finding new and faster ways to drop more fat off the mid section, hips and to find a better way to get our clients flatter, more defined abs and tone up that behind. You may have seen Tracey’s Posts on Facebook talking about getting back into shape post bubby. She has been testing the program and have had great results so far.
We want to work with a group of people who want get great results, dropping 1-2 jeans sizes! We plan on tracking everything so we can quantify REAL results from people who may have never worked with us before.
One of the biggest factors about this program is the food choices are all done for you. 6 weeks with a complete food plan just for you and menu options. You can see the exact breakdown of exactly what you are eating each and every day.
The ShredFit 4051 Body Transformation Program starts on 10th November and runs for 6 weeks.
Get in fast to secure your spot!
First 10 people will receive a $50 voucher to spend on PunchFit Boxing equipment.
CALL NOW on 1300 552 556 or register online at our BPStudio Contacts Page
Grilled Caribbean Chicken Breasts
Ingredients
- 1/4 cup orange juice, fresh squeezed
- 1 teaspoon orange peel
- 1 tablespoon macadamia oil
- 1 tablespoon lime juice
- 1 teaspoon ginger
- 2 cloves garlic, minced
- 1/4 teaspoon hot sauce
- 1/2 teaspoon oregano
- 700g chicken breast halves
Preparation
Nutritional Info (Per serving):
Calories: 154, Saturated Fat: 1g, Sodium: 61mg, Dietary Fibre: 0g, Total Fat: 5g, Carbs: 1g, Cholesterol: 69mg
So what do you think?
Cook it and let us know your feedback. Can we do better? Please share with us any suggested alternatives.
Quick Beef Casserole Recipe
Ingredients
- 1kg beef, lean ground
- 1 cup onion, chopped
- 1 cup celery, chopped
- 1 cup capsicum, green, cubed
- 3 1/2 cups tomato, diced
- 1/4 teaspoon salt
- 1/2 teaspoon pepper, black
- 1/4 teaspoon paprika
- 1 cup peas, frozen
- 2 small carrots, diced
- 1 cup(s) rice, uncooked
- 1 1/2 cup(s) water
Minestrone Soup Recipe
Ingredients
- 1/4 cup macadamia oil
- 1 clove garlic, minced (or 1/8 tsp. powder)
- 1 1/3 cup onion, coarsely chopped
- 1 1/2 cup celery, chopped, with leaves
- 1 cup tomato paste
- 1 tablespoon parsley, fresh, chopped
- 1 cup carrot, sliced
- 1 cup beans, red kidney, canned, drained and rinsed
- 1 1/2 cups peas, frozen
- 1 1/2 cups beans, green
- 1 dash hot sauce
- 11 cups water
- 2 cups pasta, spaghetti, uncooked, broken