Califlower Crust!

• By far one of the nicest pizzas I have tasted in a while.... and its all healthy!

• Ingredients- 
• 650g piece cauliflower, trimmed, chopped
•  1 egg, lightly whisked
•  50g (2/3 cup) finely grated parmesan
•  80ml (1/3 cup) passata
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1. Step 1
   Process the cauliflower in a food processor until finely chopped. Place chopped cauliflower in a microwave-safe bowl. Cover and microwave on high for 8-10 minutes or until very tender. Drain through a fine sieve, pressing down well with a wooden spoon to remove excess liquid. Combine the cauliflower, egg and half the parmesan in a bowl.
2. Step 2
   Preheat oven to 230°C/210°C fan forced. Line a 30cm-round pizza tray with baking paper. Press cauliflower mixture firmly into the tray. Bake for 20 minutes or until golden.
3. Step 3
   Spread Passata over base and sprinkle with your choice of toppings.

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Easter and Eggs..

Easter is almost upon us and for months as we walk throughout the supermarket, we have been faced with that endless range of Chocolate Eggs and Easter bunnies staring us down.  Chocolate is high in sugar and low in essential vitamins and minerals. It is a processed sweetened food produced from the seed of the tropical Cacao Tree, and although cacao alone can be good for us, its all those nasty added ingredients such as condensed milk, fat, cocoa and sugar that make the milk chocolate taste delicious, we need to be concerned about. A diet that is high in sugar can lead to chronic diseases and illnesses such as Diabeties, hypertension, (high blood pressure), and obesity. This Easter you need to set yourself some goals. In this blog I'm not saying don't 'treat' yourself, I'm just giving you my opinions and thoughts for this time for year and some simple strategies on how to get through it. Here are some little strategies and tips that I have come up with- You need to remain focused on all of  your good eating habits. Ensure you are meeting your daily requirements of your essential vitamins and minerals all through fresh fruit, vegetables, fish and meats. Limit your intake of Chocolate, yes we all know how delicious one tiny bit of that creamy, textured, smooth chocolate tastes, but admit it - who stop's at one? Instead aim for a smaller egg or square of dark chocolate. Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. It can also contain however some caffine which acts as a mild stimulant, so be weary of this. Dark Chocolate is bitter than regular chocolate and will give you that hit you need in just one little piece , meaning you shouldn't have to go back for more. Exercise regularly during the Easter period, if you have exercised you are more likely to make healthy food choices and decisions. Plan and prepare healthy meals and snacks, this will reduce you from snacking on that little egg or last little bunny ear that's laying around. Lastly, if you really feel like you want to eat an egg, do it. Boil, Fry, or Scramble it. Eating more eggs is a fantastic way to give yourself a health boost. Eating whole eggs are vital, the goodness of the eggs is found in the yolk, this contains half the amount of the eggs calcium and irons and the white contains over half of the eggs protein. One little chicken egg is packed with several vitamins essential to your health: • Vitamin B2 (riboflavin), which helps your body to break down food into energy • Vitamin B12 (cobalamin), vital for producing red blood cells • Vitamin A (retinol), which is great for your eyesight • Vitamin E (tocopherol), which fights off the free radicals that can cause tissue and cellular damage, which may lead to cancer Vitamins A and B2 are also important for growth - so make sure your kids are eating eggs regularly, too. I hope you have enjoyed reading this little post all about Easter and Eating, Finally remember I'm not saying give up on Easter all together, I'm suggesting you be in control, be motivated, be happy and lastly have an enjoyable and safe time with family and friends this Easter. Tarryn x

Stuffed sweet potatoes

Boil 2 full sweet potatoes for approx 30 minutes. Whilst these are boiling,  roast in oven 4 cloves of garlic for 20 minutes. 

Fry salmon in Fry pan and crumble once cooked. In a bowl add sliced roasted garlic, 1 x can of cannelloni beans, 8 x sundried tomatoes and stir through salmon.

Cut sweet potatoes length ways in half- Scoop inside of sweet potato out and place aside ( for lunch tomorrow ). Fill with salmon mix , top with a little cheese and roast in oven for 15 minutes.

Serve with fresh steamed greens or salad mix.

Salmon can be replaced with Chicken if desired- or no meat if vegetarian!

 So easy and simply delicious, serves 4 and there is even left over for lunch! 

Keep hold of your motivation this winter

 Who is falling into the vicious cycle of hitting that snooze button when you know you should be outside working out? The days are getting colder and darker and that awful word winter is on its way.

Loosing light doesn’t help your motivation right? So I’ve found some little tips and tricks to keep your motivation levels up during the colder periods.

Excuse: "It's too hard to get out of bed on cold, dark mornings."

It's true that temperature and light have direct impact on our body rhythms in the winter extremes. But there are simple things you can do to encourage yourself to leave the comfort of your warm bed.

With the air getting colder outside, the number one thing you need to do is rug up. Wear appropriate clothing when training outdoors. Get your hands warmed up some gloves, personally I find fingerless ones are the best so you can still hold equipment if completing a circuit outdoors, get a scarf and a beanie- most importantly layer up! 

Set your mindset to focus on the benefits of training, tell yourself why you’re doing this? What you’re going to achieve, Who is proud of you?

Think of spring and summer and all that incredible time you put into your training and your goals. Are you really willing it let it all go?

People always ask me how I have so much motivation to continue, but really it’s my clients who pull me along as well- remember I’m only human, and I too can have times where I lack motivation.

If you’re new to training - Personal Training is another option if you want to start out. Book in a time, go and have a consultation and see what it brings. Exercising with a trainer or even along side a friend has been proven to both boost motivation and helps with self-esteem too!

These conditions definitely encourage one thing, and yes that’s eating more. If you only stock healthy items in your fridge and cupboard, this is what you will eat. Again- Do you really want to see all that hard work you put in during the hotter months just slip down the drain?

Train for an event, Set some goals and Focus on the benefits. 

Another tip I have recently come across is to set your Alarm to a song you like or a tune your happy listening too rather than that dreaded ‘Beeep Beep Beeep’ or customized iPhone Alarm. This way when you first wake- this will lift your mood and energy.

I hope these few little tips and training reminders have given you that spark to light or..in some of my clients cases relight your training schedule.

Remember- If you are persistent, you will get it. However if you are consistent, you will keep it!

T xx

Its time to Stretchhh!

Did you know? 

 “Stretching releases dopamine which helps you feel happier and more positive.

If you’re feeling a little low, then a good stretch is beneficial for your body and your mind. 
Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after doing some kilometre's on the treadmill. The main concern is exercising, not stretching, right? Not so fast. Stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury. Understand why stretching can help and how to stretch correctly.

1.You’ll relieve PMS

Women who suffer from PMS symptoms, such as pain, emotional imbalance and bloating, have reported benefits from performing yoga stretches. It’s not known why, but according to the researcher Dr Ratna Sharma, after the yoga course, sufferers had higher levels of allopregnanolone, a natural antidepressant, in their bodies.

2  You’ll be able to exercise for longer
“Stretching loosens the muscles and tendons, which relieves muscle fatigue,” says Floreani. “As we get older we become less flexible, as we spend so long at a desk or on the couch. By stretching, we’re warming up those sleepy areas of our body and reminding them it’s time to get moving.” The best news? The longer you exercise the more kilojoules you’ll burn.

3  You’ll be less tired
“When muscles stay still the blood pools in the muscles, which makes you feel tired and sluggish,” says Floreani. “As soon as you move you nourish the muscles and improve your concentration levels as your brain gets some blood flow.” By moving away from your desk every twenty minutes or so is enough to help relieve fatigue.

4 You’ll sleep soundly
Good news if you’re postmenopausal. A regular morning routine of stretching and light exercise has been proven to give you a good night’s sleep, compared to women who do no exercise or exercise in the evening.

5 You’ll be less likely to get an injury
“Stretching reminds your brain the correct length your muscles are meant to be at when you’re exercising,” says Floreani. “After a ten-minute stretching before working out, you’ll have better coordination and it’ll be less likely for your muscles to rip and tear.”

6 Got 30 seconds?
Lye on your back, bring your right knee to your chest and hug the knee for five seconds. Repeat on the left side. Sitting at your desk and feeling fatigued? Roll your shoulders backwards for ten rolls.

And who knows you may come to enjoy the ritual of stretch session after hitting a trail run, completing a fitness circuit or doing an upper body strength session.

Pictured Tarryn Lucas wearing ' Main Beach Waves' Tarryn Lucas Fitwear. www.tarrynlucas.com


Body and Soul.

LUNCH TIME

I had forgotten how good the taste of a home grown tomato is. It's amazing how different a home grown tomato can taste to the ones you purchase at your local grocer or supermarket. I was once told the uglier the tomato looks, the better it tastes- and that probably describes why the picture above doesn't look the best; but boy did it taste good!!

Thankyou to one of my beautiful clients Carolyn for supplying my whole 9.30am Merimbula class with fresh home grown tomatoes! 

Clients often ask me what I have for lunch, so here is it- well part of it anyway. I have had a mango and strawberry smoothie, Tomato on toast and there was some chicken too, but it never made it to the plate. I started eating it from the fry pan, and no I didn't fry it in oil or anything like that. I just used a non stick pan and grilled it on the stove top. 

Did you know? 

A single tomato almost contains 40 percent of your daily vitamin C intake. 

 

The many health benefits of tomatoes can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper. Tomatoes also have dietary fiber and protein, as well as a number of organic compounds like lycopene that also contribute to the overall health benefits that tomatoes can confer to our health!

SNACK IDEA ALERT- Have a punnet of cherry tomatoes sitting at your work office or work space and snack on these if you get a little hungry. Perfect for a hot day as you get a burst of flavour when you bite into them and they are nice and cold if refrigerated. 

Chicken is high in Protein- if you’re looking for a great source of lean, low fat protein, this bird is the word. The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss.

A smoothie will keep you feeling fuller for longer depending on what you put in it- For me today, it was one whole mango, 1 strawberry- yes you read right.. One! Some almond meal and full cream milk.

My day today has been jam packed having already finished 4 sessions and what I have had for lunch will keep me going through the afternoon. Later this arvo I have another 2 sessions and before those ill most likely have a banana and some Brazil nuts to keep me going!

Remember - Preparation is the key to success! 

Mash Mince

I made this delicious recipe for my lunch this week, and thought I would share it with you all!

1 packet mine lean beef 

Coconut oil

Sweet potatoes 

Pumpkin 

Garlic 

Kale

3 eggs 

I'm not going to give you quantities as I literally made this up by myself and it tastes delicious!

Boil up sweet potato and pumpkin and mash when soft. 

In fry pan heat coconut oil and add all ingredients.

Stir well and add garlic.

Anyone who says eating healthy is not cheap- lies...lies... lies! This cost me $10.50 for all ingredients and I have my lunch now prepared for my 7 day working week. Thursday- Thursday. 

Pack it up in the fridge or even freeze it up in containers- this way you will stay on track with your clean eating and results will follow. 

Please note; If you keep good food in your fridge, you will eat good food.

Enjoy - T x