I get home from work and about an hour later I hear the door unlock and hear footsteps,I look down the long hallway and see its my sister! I run up to her a give her a big hug because I love her so much. I get her a drink and we start talking about random sister things then she says, "I have great news, JJ.... IM PREGNANT". I didn't know what to do I froze and was like "now is this a joke". My sister jokes alot but this was no joke she said "no baby im dead serious". I started crying in happiness screaming and then "OH MY GOD CONGRATS HUNNY I LOVE YOU SO MUCH" (with a big hug added in). She had known for around 3 weeks she is now 6 weeks but she wanted to wait and give me a huge suprise and it was mission complete for her. I cried for like 15 minutes staright and kept saying omg your going to be a mum! Sammie to me has been the best big sister ever. Kind caring loving and supportive, Sam you are truly amazing I love you so much you are my bestfriend for life. You will be an amazing mummy and you and your amazing hubby will be dream parents!
I am so excited to be an aunty and cannot wait to spoil this baby so much. Im excited and can't wait to go through this journey with Sammie and her husband. Im ready for those mood swings and I will be there to hold her hand every step of the way!
As a side note On my blog there will be pregnancy posts for the next 9 months so not just health and fitness! Sammie will be guest posting quite a bit as well.
Thanks for reading Xx Jessica
Jul 25, 2012
Jul 19, 2012
Yoga
Yoga cultivates health and well-being (physical, emotional, mental and social) through the regular practice of a range of many different techniques, including postures and movement, breath awareness and breathing exercises, relaxation and concentration, self-inquiry and meditation.
Yoga is an approach to life that values appropriate effort, based on balance and harmony, within each person and with each other.
5 STEPS TO IMPROVE FLEXIBILITY WITH YOGA:
1. CONNECT YOUR BREATH WITH THE MOVEMENT
The main concept that separates yoga from general exercise is its emphasis on combining deep breathing with the postures. The goal in yoga is to be 100 percent present throughout the entire practice.
2. AVOID BOUNCING AS YOU HOLD THE POSTURES
Your muscles contain stretch reflexors. Their purpose is to monitor pressure on the muscles and to signal the brain if there is a chance for injury. If the brain believes the muscles will be injured, it sends signals that cause the muscles to tighten and contract to protect themselves.
3. USE YOGA STRAPS OR BLOCKS FOR MORE CHALLENGING POSTURES
If you do not have a yoga strap you can also use a towel or sheet. Some postures can be very challenging and if your body is tight in the shoulders, back or legs you may not be able to get into the posture with good alignment, or at all. In these cases, using a yoga strap or block will help you get into the posture fully.
4. TRY RESTORATIVE YOGA POSTURES
Restorative yoga postures are poses that are done using blankets, pillows and bolsters to support the body. Many typical yoga poses can be done this way. Many times when holding yoga postures there is some muscular tension as you work to maintain the posture. With restorative poses, since you are being supported by the props, you do not have to hold yourself in the pose and the muscles can fully relax. The more your muscles can relax as you stretch, the more your flexibility will increase.
5. ATTEND A HEATED YOGA CLASS
While Bikram yoga is the primary form of yoga that practices in a heated room, any style of yoga can be done this way.
BEST TIME TO DO YOGA?
The best time of the day to do yoga is early morning, this is best because it can get you ready for the day and relax you for the day. Another good time to do it is early evening around sunset.
SHORT TERM BENEFITS OF YOGA:
There are a few short term benefits of doing yoga it can start to kick in after one session these are, stress relief,confident,composed and happy.
LONG TERM BENEFITS OF YOGA:
A few yoga classes will not give you the sexy body that everyone would like, it comes over time. Instead yoga can change your lifestyle so that weight loss and flexibility are achieved. You should start to see changes in your mind and body over around the 6 week mark but remember everyones body is different.
SHOULD YOGA BE THE ONLY EXERCISE THAT YOU DO?
If your goal for exercising is for weight loss yoga is not enough it doesn't raise your heart rate enough. If you combine yoga with running,swimming or any other areobic exercises then yes it is enough but doing just yoga isnt enough if you want to drop kilos. lf you aren't doing yoga for the weight loss side of things it is great for toning up the arms and legs but I would also include something else in your workout say if you do yoga 4x a week and maybe a run and a cycle on the other two days. Also for yoga to be enough to keep you fit it has to be done alot 4 times a week at least!
Thanks for reading this, I hope you learnt something about yoga and it is great and I do it 1 or 2 times a week and I love it its had alot of short and long term effects on me! I would like to thank Lauren a yoga instructor at my gym who helped me out with this post, I have also learnt more about yoga from doing this post. And thankyou to Elisa who requested this post, follow her on twitter @ElisaMGeorge. Also tell me if you like this post and any other ideas you would like me to blog about tweet me @JessMalaholin. Thanks for reading Xx Jessica.
Yoga is an approach to life that values appropriate effort, based on balance and harmony, within each person and with each other.
5 STEPS TO IMPROVE FLEXIBILITY WITH YOGA:
1. CONNECT YOUR BREATH WITH THE MOVEMENT
The main concept that separates yoga from general exercise is its emphasis on combining deep breathing with the postures. The goal in yoga is to be 100 percent present throughout the entire practice.
2. AVOID BOUNCING AS YOU HOLD THE POSTURES
Your muscles contain stretch reflexors. Their purpose is to monitor pressure on the muscles and to signal the brain if there is a chance for injury. If the brain believes the muscles will be injured, it sends signals that cause the muscles to tighten and contract to protect themselves.
3. USE YOGA STRAPS OR BLOCKS FOR MORE CHALLENGING POSTURES
If you do not have a yoga strap you can also use a towel or sheet. Some postures can be very challenging and if your body is tight in the shoulders, back or legs you may not be able to get into the posture with good alignment, or at all. In these cases, using a yoga strap or block will help you get into the posture fully.
4. TRY RESTORATIVE YOGA POSTURES
Restorative yoga postures are poses that are done using blankets, pillows and bolsters to support the body. Many typical yoga poses can be done this way. Many times when holding yoga postures there is some muscular tension as you work to maintain the posture. With restorative poses, since you are being supported by the props, you do not have to hold yourself in the pose and the muscles can fully relax. The more your muscles can relax as you stretch, the more your flexibility will increase.
5. ATTEND A HEATED YOGA CLASS
While Bikram yoga is the primary form of yoga that practices in a heated room, any style of yoga can be done this way.
BEST TIME TO DO YOGA?
The best time of the day to do yoga is early morning, this is best because it can get you ready for the day and relax you for the day. Another good time to do it is early evening around sunset.
SHORT TERM BENEFITS OF YOGA:
There are a few short term benefits of doing yoga it can start to kick in after one session these are, stress relief,confident,composed and happy.
LONG TERM BENEFITS OF YOGA:
A few yoga classes will not give you the sexy body that everyone would like, it comes over time. Instead yoga can change your lifestyle so that weight loss and flexibility are achieved. You should start to see changes in your mind and body over around the 6 week mark but remember everyones body is different.
SHOULD YOGA BE THE ONLY EXERCISE THAT YOU DO?
If your goal for exercising is for weight loss yoga is not enough it doesn't raise your heart rate enough. If you combine yoga with running,swimming or any other areobic exercises then yes it is enough but doing just yoga isnt enough if you want to drop kilos. lf you aren't doing yoga for the weight loss side of things it is great for toning up the arms and legs but I would also include something else in your workout say if you do yoga 4x a week and maybe a run and a cycle on the other two days. Also for yoga to be enough to keep you fit it has to be done alot 4 times a week at least!
Thanks for reading this, I hope you learnt something about yoga and it is great and I do it 1 or 2 times a week and I love it its had alot of short and long term effects on me! I would like to thank Lauren a yoga instructor at my gym who helped me out with this post, I have also learnt more about yoga from doing this post. And thankyou to Elisa who requested this post, follow her on twitter @ElisaMGeorge. Also tell me if you like this post and any other ideas you would like me to blog about tweet me @JessMalaholin. Thanks for reading Xx Jessica.
Fast Food...Healthy Fast Food!
After work we all are really tired and can't be bothered cooking dinner, but we are really hungry. Being a personal trainer I give my clients ideas on what to eat all the time, having this blog is my way of helping people for free! I was on twitter and my twitter buddy Elisa gave an amazing idea to do a post on quick and easy dinners! Thanks Elisa!
These are recipes out of some of my fave books, meals I eat all the time and meals I know are good for you:
LEMON TUNA PASTA:
This Recipe Serves 2.
Recipe Ingredients:
2 ½ cups Farfalle (bow tie) pasta
Cooking oil spray
2 x Tuna Fillet (200g) alternative firm white fish cod or snapper
1 Lemon, juiced & zested
1tbls Baby capers
12 Kalamata pitted olives, halved
1tbls Parsley, finely chopped
120g Cherry Tomatoes
100g (1/2) Red Capsicum
Recipe Method:
Cook Farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten if necessary.
Preheat oven to 200c. Cut cherry tomatoes into half and chop the capsicum. On a lined baking tray and put the tomatoes and capsicum and spray with olive oil spray. Bake for around 15-20 mins until softened.
Meanwhile, spray a large frying pan with oil. Cook tuna over high heat for 2-3 minutes on each side until almost cooked through.
Pour over lemon juice, simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Take off heat and flake into bits. Carefully mix all ingredients together, adding a little hot pasta water to moisten. Season with cracked pepper.
I love this recipe tastes great and is low in saturated fats and high in protien.
SEAFOOD PAELLA:
This Recipe Serves 4.
Recipe Ingredients:
2 tbls Olive Oil
1 Onion, finely chopped
3 Tomatoes medium sized, roughly chopped (150g each)
4 Garlic cloves, crushed
1 ¼ cups Rice medium grain (250g)
2 cups Chicken stock, salt reduced (150ml for 1cup)
2 cups Water (500ml)
¼ tsp Turmeric
300g Frozen seafood mix, defrosted or buy seafood from your local fish shop
1 cup Frozen prawns, defrosted (150g)
1 cup Frozen peas, defrosted (140g)
2tbls Parsley, chopped (2.5g)
Green leafy salad, to serve
Recipe Method:
Heat oil in a large, deep, non-stick frying pan over medium heat. Add onion, tomato and garlic and cook for about 5 minutes or until softened. Add rice and stir to coat grains evenly.
In a saucepan, heat stock and water until hot, then add to frying pan. Add turmeric and stir to combine. Bring to the boil, then reduce heat and simmer for 20 minutes, stirring occasionally. The rice should retain its shape and be slightly firm.
Add seafood and prawns. Mix well to distribute evenly through rice. Cook for further 8-10 minutes or until heated through.
Add peas during the final 5 minutes of cooking seafood.
Season with pepper. Sprinkle with parsley and serve with Salad.
This dish is great for people who are trying to shed some kiols because it is low fat and good sources of protien.
LEMON CHICKEN:
Recipe Ingredients:
1 lemon (zest and juice)
1/3 cup chicken stock
2 tablespoons soy sauce
2 teaspoons brown sugar
1/2 tablespoon honey
1 small red chilli finely sliced or 1 teaspoon chilli sauce
2 Chicken Breasts
1 teaspoon sesame oil
2 teaspoons crushed ginger
1 clove crushed garlic
½ Red Capsicum finely sliced
3 spring onions
1 tablespoon sesame seeds
2 Cups rice cooked to serve
Recipe Method:
. Mix the lemon zest, juice, chicken stock, soy sauce, sugar, honey, and chilli in a bowl. Before you marinate the chicken do a taste test to balance out the tartness, saltiness, sweetness and heat.
2. Place the chicken into mixture and marinate for 10-20 minutes.
3. Heat the oil in a pan.
4. Add the ginger and garlic and sauté until fragrant, about a minute.
5. Add the chicken reserving the marinade.
6. Sauté the chicken until cooked, about 3-5 minutes.
7. Add the reserved marinade and simmer until the sauce has reduced and thickened, about 7-10 minutes.
8. Add the green onion, sesame seeds and remove from the heat.
9. Serve on cooked rice or have with a nice salad or a varity of vegies.
This is one of my favourites,tastes amazing and great for you. Low in fat and good source of protien.
TUNA AND MUSHROOM PENE PASTA:
This Recipe Serves 4.
Recipe Ingredients:
400g penne pasta
400g tuna canned in brine
1 large onion
2 clove garlic crushed
300g button mushrooms, sliced
1x375g can light n creamy canned milk
2 teaspoons seeded mustard
1/4 cup chopped flat leaf parsley
10 Cherry Tomatoes halved.
1 tablespoon Olive Oil
salt and cracked black pepper
80g grated low-fat tasty cheese
50g Parmesan Cheese
Recipe Method:
Cook Penne as per instructions on packet do not overcook. Make sure it slightly undercooked.
In a non stick frypan heat olive oil and cook the onion until softened, around 5 mins.
Add crushed garlic and mushrooms and stir fry for 1 min.
Now add the evaporated milk and simmer for a further 2 mins. Season with lots of pepper (to taste) then add the penne and, seeded mustard parsley and tuna and stir until fully incorporated.
Now add to an oven proof dish. Top with cheese then add the halved cherry tomatoes faced up then sprinkle with parmesan cheese and bake for 15-20 mins.
Serve with a side salad.
Great meal for weight loss. Low in fat. Tuna is a great source of protien if you are on a diet.
FOUR BEEN BEEF CASSEROLE:
This Recipe Serves 2.
Recipe Ingredients:
200g porterhouse beef, sliced finely
5g olive oil
1 large garlic clove
½ onion finely sliced
50g mushrooms, quartered
420g chopped tomatoes
420g can four bean mix
10g parsley, finely chopped
Salt and pepper to taste
Parsley to serve
Recipe Method:
On Med heat Olive oil in saucepan and cook the onion until softened, around 5 mins. Add garlic and beef and cook until lightly browned.
Add mushrooms and cook for further two minutes until slightly softened.
Drain and rinse four bean mix and add to mushrooms. Then add the chopped tomatoes and parsley.
Simmer for 25-30 minutes or until meat has softened.
Serve with hot vegies.
Great for a cold wintery night. Perfect weight loss dish because it is low in fat sodium and sugar and high in protien but also tastes fantastic. This meal will keep you feeling fuller for longer because it has low GI.
BEEF AND VEGIE STRIFRY:
This Recipe Serves 4.
Recipe Ingredients:
500g Eye Fillet, or Sirloin Beef, (I used Eye Fillet) Sliced
1 teaspoon sesame seeds
2 tablespoon sunflower or canola oil
Vegetables:
1 large broccoli cut into florets
2 large carrots diced or sliced
1 large red capsicum
200g Peas and Corn (I used frozen)
200g button mushrooms
1 large onion sliced
Sauce:
3 tablespoons Mirin
1 tablespoon oyster sauce
1 teaspoon dijon mustard
2 tablespoons Rice Wine Vinegar
2 tablespoons Light Soy Sauce
1 tablespoon brown sugar
1 teaspoon sesame oil
1 teaspoon crushed garlic
1 teaspoon crushed ginger
Recipe Method:
In a non metallic bowl or container mix the Mirin, rice wine vinegar, mustard, soy, oyster sauce, sugar and sesame oil. Add the garlic and ginger and mix well. Place the beef in a bowl and pour half the mixture, mix and ensure that there is liquid on all pieces keep in fridge until ready to cook. You can marinate the beef up to 1 hour prior. Keep the other half of the liquid for the vegies later.
Place the broccoli, carrots and peas/corn in wok with ¼ cup water, place lid on top and steam for 5 mins – or you can pre steam in steamer until just cooked. Set aside.
In the wok, heat ½ the canola oil and stir fry the onions first for around 4 mins, and then add the capsicum. Stir fry for another 4 mins. Place in a bowl and set aside.
In the wok, heat the remaining canola oil and place half the meat and stir fry for 1 minute, set aside in bowl and cook the remaining meat. Put with the other meat.
Now it is time to put all together. Place onions and capsicum back into wok, stir for 30 seconds, place the vegetables and add the remaining sauce. Stir fry for 1 minute then add the meat and stir until all is incorporated.
Sprinkle sesame seeds on top.
Serve with rice.
This has the best flavour this something I cook heaps great for weight loss and low in fat.
CHICKEN SALAD:
This Recipe Serves 2.
Recipe Ingredients:
2 chicken breasts
200g Lettuce
100g cherry tomatoes cut in half
100g (½ large) cucumber sliced
120g mushrooms wiped and sliced
½ red capsicums cut into strips
1 tablespoon olive oil
2 tablespoons balsamic vinegar
80g feta cheese
Recipe Method:
Heat grill or pan. Remove all fat and sinew from the breast and if necessary flatten with a rolling pin or mallet so the chicken is same thickness.
Spray the chicken with oil, season with salt and pepper on both sides and place on grill or BBQ, med heat and cook for around 5 mins each side. You can place a pan lid over so the chicken cooks quicker. Once cooked set aside to rest.
Place all salad ingredients above into large bowl. Slice the rested chicken and place into salad bowl as well. Drizzle olive oil and vinegar onto ingredients and mix all around.
Place portions on to plate.
I love cooking this if I am really tired after work really quick and tasty. It is also low in fat sodium and sugar.
BEEF CHOW MEIN:
This Recipe Serves 4.
Recipe Ingredients:
500g lean minced beef
1 large onion, finely chopped
1 teaspoon finely chopped garlic
1 tablespoon olive oil
2 cups finely chopped red cabbage
1 cup finely chopped Chinese cabbage
1 carrot, grated
¼ cup Kecap manis
1 teaspoon Curry powder
Recipe Method:
Heat non-sick pan over medium heat.
Add oil, lean minced beef and onion and cook, stirring until well browned.
Add red and Chinese cabbage and carrot and cook for a further 4 - 5 minutes.
Add kecap manis, curry powder and ½ cup water and stir to combine.
Serve immediately with rice or noodles if desired.
This is a super fast meal to cook. It has lots of fibre so great for weight loss.
BROWN LENTIL AND VEGETABLE SOUP:
This Recipe Serves 4.
Recipe Ingredients:
1 tablespoon olive oil (15ml)
2 carrots, diced (200g)
2 zucchini, diced (200g)
2 sticks celery, diced (100g)
1 brown onion, finely chopped (100g)
400g can diced tomatoes
2 cups salt-reduced vegetable stock (450ml)
400g can brown lentils, rinsed, drained
1/2 cup flat-leaf parsley leaves, chopped
1 lemon, quartered
Recipe Method:
1. Heat oil in a large saucepan over medium-high heat.
2. Once the oil has heated, add the zucchini, onions, carrot and celery. Cook until onion turns clear and vegetables soften.
3. At this point, it is time to add the vegetable stock and the canned tomatoes to the saucepan. Stir soup through, cover and let it come to the boil. Once boiling, reduce the heat to medium low and simmer for 15 minutes uncovered.
4. After 15 minutes, the lentils may be added to the soup. Stir the soup for 5 minutes until lentils have heated through.
Great winter meal doesnt take too long and lentils are so good for you! high in dietary fibre,folate,vitamins B1 and minerals also low in fat and saturated fat.
These are some fast and easy meals that taste great none of these meals take me over an hour to make. If you try these you are 100% having a healthy feed! Go follow the amazing @ElisaMGeorge on twitter! If you try any of these meals make sure to tell me how you went and even send a picture to my twitter @JessMalaholin. Thanks for reading and I hope these ideas help you. Xx Jessica
These are recipes out of some of my fave books, meals I eat all the time and meals I know are good for you:
LEMON TUNA PASTA:
This Recipe Serves 2.
Recipe Ingredients:
2 ½ cups Farfalle (bow tie) pasta
Cooking oil spray
2 x Tuna Fillet (200g) alternative firm white fish cod or snapper
1 Lemon, juiced & zested
1tbls Baby capers
12 Kalamata pitted olives, halved
1tbls Parsley, finely chopped
120g Cherry Tomatoes
100g (1/2) Red Capsicum
Recipe Method:
Cook Farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten if necessary.
Preheat oven to 200c. Cut cherry tomatoes into half and chop the capsicum. On a lined baking tray and put the tomatoes and capsicum and spray with olive oil spray. Bake for around 15-20 mins until softened.
Meanwhile, spray a large frying pan with oil. Cook tuna over high heat for 2-3 minutes on each side until almost cooked through.
Pour over lemon juice, simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Take off heat and flake into bits. Carefully mix all ingredients together, adding a little hot pasta water to moisten. Season with cracked pepper.
I love this recipe tastes great and is low in saturated fats and high in protien.
SEAFOOD PAELLA:
This Recipe Serves 4.
Recipe Ingredients:
2 tbls Olive Oil
1 Onion, finely chopped
3 Tomatoes medium sized, roughly chopped (150g each)
4 Garlic cloves, crushed
1 ¼ cups Rice medium grain (250g)
2 cups Chicken stock, salt reduced (150ml for 1cup)
2 cups Water (500ml)
¼ tsp Turmeric
300g Frozen seafood mix, defrosted or buy seafood from your local fish shop
1 cup Frozen prawns, defrosted (150g)
1 cup Frozen peas, defrosted (140g)
2tbls Parsley, chopped (2.5g)
Green leafy salad, to serve
Recipe Method:
Heat oil in a large, deep, non-stick frying pan over medium heat. Add onion, tomato and garlic and cook for about 5 minutes or until softened. Add rice and stir to coat grains evenly.
In a saucepan, heat stock and water until hot, then add to frying pan. Add turmeric and stir to combine. Bring to the boil, then reduce heat and simmer for 20 minutes, stirring occasionally. The rice should retain its shape and be slightly firm.
Add seafood and prawns. Mix well to distribute evenly through rice. Cook for further 8-10 minutes or until heated through.
Add peas during the final 5 minutes of cooking seafood.
Season with pepper. Sprinkle with parsley and serve with Salad.
This dish is great for people who are trying to shed some kiols because it is low fat and good sources of protien.
LEMON CHICKEN:
Recipe Ingredients:
1 lemon (zest and juice)
1/3 cup chicken stock
2 tablespoons soy sauce
2 teaspoons brown sugar
1/2 tablespoon honey
1 small red chilli finely sliced or 1 teaspoon chilli sauce
2 Chicken Breasts
1 teaspoon sesame oil
2 teaspoons crushed ginger
1 clove crushed garlic
½ Red Capsicum finely sliced
3 spring onions
1 tablespoon sesame seeds
2 Cups rice cooked to serve
Recipe Method:
. Mix the lemon zest, juice, chicken stock, soy sauce, sugar, honey, and chilli in a bowl. Before you marinate the chicken do a taste test to balance out the tartness, saltiness, sweetness and heat.
2. Place the chicken into mixture and marinate for 10-20 minutes.
3. Heat the oil in a pan.
4. Add the ginger and garlic and sauté until fragrant, about a minute.
5. Add the chicken reserving the marinade.
6. Sauté the chicken until cooked, about 3-5 minutes.
7. Add the reserved marinade and simmer until the sauce has reduced and thickened, about 7-10 minutes.
8. Add the green onion, sesame seeds and remove from the heat.
9. Serve on cooked rice or have with a nice salad or a varity of vegies.
This is one of my favourites,tastes amazing and great for you. Low in fat and good source of protien.
TUNA AND MUSHROOM PENE PASTA:
This Recipe Serves 4.
Recipe Ingredients:
400g penne pasta
400g tuna canned in brine
1 large onion
2 clove garlic crushed
300g button mushrooms, sliced
1x375g can light n creamy canned milk
2 teaspoons seeded mustard
1/4 cup chopped flat leaf parsley
10 Cherry Tomatoes halved.
1 tablespoon Olive Oil
salt and cracked black pepper
80g grated low-fat tasty cheese
50g Parmesan Cheese
Recipe Method:
Cook Penne as per instructions on packet do not overcook. Make sure it slightly undercooked.
In a non stick frypan heat olive oil and cook the onion until softened, around 5 mins.
Add crushed garlic and mushrooms and stir fry for 1 min.
Now add the evaporated milk and simmer for a further 2 mins. Season with lots of pepper (to taste) then add the penne and, seeded mustard parsley and tuna and stir until fully incorporated.
Now add to an oven proof dish. Top with cheese then add the halved cherry tomatoes faced up then sprinkle with parmesan cheese and bake for 15-20 mins.
Serve with a side salad.
Great meal for weight loss. Low in fat. Tuna is a great source of protien if you are on a diet.
FOUR BEEN BEEF CASSEROLE:
This Recipe Serves 2.
Recipe Ingredients:
200g porterhouse beef, sliced finely
5g olive oil
1 large garlic clove
½ onion finely sliced
50g mushrooms, quartered
420g chopped tomatoes
420g can four bean mix
10g parsley, finely chopped
Salt and pepper to taste
Parsley to serve
Recipe Method:
On Med heat Olive oil in saucepan and cook the onion until softened, around 5 mins. Add garlic and beef and cook until lightly browned.
Add mushrooms and cook for further two minutes until slightly softened.
Drain and rinse four bean mix and add to mushrooms. Then add the chopped tomatoes and parsley.
Simmer for 25-30 minutes or until meat has softened.
Serve with hot vegies.
Great for a cold wintery night. Perfect weight loss dish because it is low in fat sodium and sugar and high in protien but also tastes fantastic. This meal will keep you feeling fuller for longer because it has low GI.
BEEF AND VEGIE STRIFRY:
This Recipe Serves 4.
Recipe Ingredients:
500g Eye Fillet, or Sirloin Beef, (I used Eye Fillet) Sliced
1 teaspoon sesame seeds
2 tablespoon sunflower or canola oil
Vegetables:
1 large broccoli cut into florets
2 large carrots diced or sliced
1 large red capsicum
200g Peas and Corn (I used frozen)
200g button mushrooms
1 large onion sliced
Sauce:
3 tablespoons Mirin
1 tablespoon oyster sauce
1 teaspoon dijon mustard
2 tablespoons Rice Wine Vinegar
2 tablespoons Light Soy Sauce
1 tablespoon brown sugar
1 teaspoon sesame oil
1 teaspoon crushed garlic
1 teaspoon crushed ginger
Recipe Method:
In a non metallic bowl or container mix the Mirin, rice wine vinegar, mustard, soy, oyster sauce, sugar and sesame oil. Add the garlic and ginger and mix well. Place the beef in a bowl and pour half the mixture, mix and ensure that there is liquid on all pieces keep in fridge until ready to cook. You can marinate the beef up to 1 hour prior. Keep the other half of the liquid for the vegies later.
Place the broccoli, carrots and peas/corn in wok with ¼ cup water, place lid on top and steam for 5 mins – or you can pre steam in steamer until just cooked. Set aside.
In the wok, heat ½ the canola oil and stir fry the onions first for around 4 mins, and then add the capsicum. Stir fry for another 4 mins. Place in a bowl and set aside.
In the wok, heat the remaining canola oil and place half the meat and stir fry for 1 minute, set aside in bowl and cook the remaining meat. Put with the other meat.
Now it is time to put all together. Place onions and capsicum back into wok, stir for 30 seconds, place the vegetables and add the remaining sauce. Stir fry for 1 minute then add the meat and stir until all is incorporated.
Sprinkle sesame seeds on top.
Serve with rice.
This has the best flavour this something I cook heaps great for weight loss and low in fat.
CHICKEN SALAD:
This Recipe Serves 2.
Recipe Ingredients:
2 chicken breasts
200g Lettuce
100g cherry tomatoes cut in half
100g (½ large) cucumber sliced
120g mushrooms wiped and sliced
½ red capsicums cut into strips
1 tablespoon olive oil
2 tablespoons balsamic vinegar
80g feta cheese
Recipe Method:
Heat grill or pan. Remove all fat and sinew from the breast and if necessary flatten with a rolling pin or mallet so the chicken is same thickness.
Spray the chicken with oil, season with salt and pepper on both sides and place on grill or BBQ, med heat and cook for around 5 mins each side. You can place a pan lid over so the chicken cooks quicker. Once cooked set aside to rest.
Place all salad ingredients above into large bowl. Slice the rested chicken and place into salad bowl as well. Drizzle olive oil and vinegar onto ingredients and mix all around.
Place portions on to plate.
I love cooking this if I am really tired after work really quick and tasty. It is also low in fat sodium and sugar.
BEEF CHOW MEIN:
This Recipe Serves 4.
Recipe Ingredients:
500g lean minced beef
1 large onion, finely chopped
1 teaspoon finely chopped garlic
1 tablespoon olive oil
2 cups finely chopped red cabbage
1 cup finely chopped Chinese cabbage
1 carrot, grated
¼ cup Kecap manis
1 teaspoon Curry powder
Recipe Method:
Heat non-sick pan over medium heat.
Add oil, lean minced beef and onion and cook, stirring until well browned.
Add red and Chinese cabbage and carrot and cook for a further 4 - 5 minutes.
Add kecap manis, curry powder and ½ cup water and stir to combine.
Serve immediately with rice or noodles if desired.
This is a super fast meal to cook. It has lots of fibre so great for weight loss.
BROWN LENTIL AND VEGETABLE SOUP:
This Recipe Serves 4.
Recipe Ingredients:
1 tablespoon olive oil (15ml)
2 carrots, diced (200g)
2 zucchini, diced (200g)
2 sticks celery, diced (100g)
1 brown onion, finely chopped (100g)
400g can diced tomatoes
2 cups salt-reduced vegetable stock (450ml)
400g can brown lentils, rinsed, drained
1/2 cup flat-leaf parsley leaves, chopped
1 lemon, quartered
Recipe Method:
1. Heat oil in a large saucepan over medium-high heat.
2. Once the oil has heated, add the zucchini, onions, carrot and celery. Cook until onion turns clear and vegetables soften.
3. At this point, it is time to add the vegetable stock and the canned tomatoes to the saucepan. Stir soup through, cover and let it come to the boil. Once boiling, reduce the heat to medium low and simmer for 15 minutes uncovered.
4. After 15 minutes, the lentils may be added to the soup. Stir the soup for 5 minutes until lentils have heated through.
Great winter meal doesnt take too long and lentils are so good for you! high in dietary fibre,folate,vitamins B1 and minerals also low in fat and saturated fat.
These are some fast and easy meals that taste great none of these meals take me over an hour to make. If you try these you are 100% having a healthy feed! Go follow the amazing @ElisaMGeorge on twitter! If you try any of these meals make sure to tell me how you went and even send a picture to my twitter @JessMalaholin. Thanks for reading and I hope these ideas help you. Xx Jessica
Jul 16, 2012
Health and Fitness tag!
Today I have a special guest on my blog, my bestfriend Ashleigh Thomas and today we are doing the health and fitness tag!
Q1
How fit would you consider yourself to be?
ASH: I think I would be around a 7 out of 10, I workout 5-6 days a week once a day and considering my bff is miss Jessica who is a PT uh I think im kind of forced to stay in shape but thats a good thing.
JESS: I think im pretty fit being a personal trainer I have to be fit my life is around fitness and health. I workout 6 days a week usally 2 times a day morning and afternoon.
Q2
Are you happy with the shape you are in?
ASH: Yes! it took me a while to get to my goal weight and im at so yeah bro no one can tell me im fat because I dont care im friggin happy
JESS: Totally am I have worked years to get where my body is and im still trying to improve it but im at my goal
weight like ash so im not trying to shed any kilos.
Q3
Do You play any sports?
ASH: Yep I do! I play the best sport in the world netball go try it kids best sport its my number 1 hobby!
JESS: No I dont I use to play a ton as a kid but now I just workout im no netball freak like Ash.
Q4
What is your favourite exercise/s?
ASH: Sort of answered before netball game and netball training I also love cycling and running and I love doing boxing with Jess
JESS: my number one favourite thing to do is boxing I do love boxing with Ash its always so much fun and I love boxing with my boyfriend to. I also love to run swim and bike ride.
Q5
How dedicated are you in terms of exercising?
ASH: Im would say pretty dedicated I always make myself go to the gym or go for a run even if I don't really want to and I think I have become more dedicated over the years.
JESS: I am dedicated I make sure every week day morning that I get up early enough to fit in a morning workout because it gets me ready for the day and I do 2 workouts 5 days a week!!!
Q6
What is your least favourite exercise?
ASH: Mine I know 100% its rowing we are worst enimes we have world war 3 going on I just find it hard and so boring!
JESS: Mine would be leg press!! It is so painful and the next day my legs kill!!!
Q7
How important is leading a healthy and active lifestyle for you?
ASH: it's pretty damn important I eant that great bikini body not that girl that everyone looks and I like to feel positive about my body!
JESS: 100% important I no way want to die early I want to live a long amazing life and of course every girl want a hot bikini bod and as Ash said I do like to feel good about my body.
Q8
Do you pay attention to how healthy your eating?
ASH: I do try and eat healthy all the time Jess has always told me a 80/20 diet is the best and it is! I don't record what I eat I just make healthy choices
JESS: Yes im a PT and I tell my clients how to eat healthily so of course I am. 80/20 diets are the bomb if you just want a healthy lifestyle not to shed kilos 80/20 is what I live by!
Q9
Do you smoke alot once in a while once before or not at all?
ASH: Hell yeah I smoke at least 2 packs a day... JOKING! NO it ewwwies I will never smoked and never will
JESS: Smoking is gross I have never smoked EVER and I never plan on trying it!
Well thankyou for reading this hope you enjoyed its something a bit different and I got to do it with my bestfriend Ash! Go follow this girl on twitter @AshieLThomas! and if you do this tag make sure you let me read send it to me through twitter @JessMalaholin Xxx
Q1
How fit would you consider yourself to be?
ASH: I think I would be around a 7 out of 10, I workout 5-6 days a week once a day and considering my bff is miss Jessica who is a PT uh I think im kind of forced to stay in shape but thats a good thing.
JESS: I think im pretty fit being a personal trainer I have to be fit my life is around fitness and health. I workout 6 days a week usally 2 times a day morning and afternoon.
Q2
Are you happy with the shape you are in?
ASH: Yes! it took me a while to get to my goal weight and im at so yeah bro no one can tell me im fat because I dont care im friggin happy
JESS: Totally am I have worked years to get where my body is and im still trying to improve it but im at my goal
weight like ash so im not trying to shed any kilos.
Q3
Do You play any sports?
ASH: Yep I do! I play the best sport in the world netball go try it kids best sport its my number 1 hobby!
JESS: No I dont I use to play a ton as a kid but now I just workout im no netball freak like Ash.
Q4
What is your favourite exercise/s?
ASH: Sort of answered before netball game and netball training I also love cycling and running and I love doing boxing with Jess
JESS: my number one favourite thing to do is boxing I do love boxing with Ash its always so much fun and I love boxing with my boyfriend to. I also love to run swim and bike ride.
Q5
How dedicated are you in terms of exercising?
ASH: Im would say pretty dedicated I always make myself go to the gym or go for a run even if I don't really want to and I think I have become more dedicated over the years.
JESS: I am dedicated I make sure every week day morning that I get up early enough to fit in a morning workout because it gets me ready for the day and I do 2 workouts 5 days a week!!!
Q6
What is your least favourite exercise?
ASH: Mine I know 100% its rowing we are worst enimes we have world war 3 going on I just find it hard and so boring!
JESS: Mine would be leg press!! It is so painful and the next day my legs kill!!!
Q7
How important is leading a healthy and active lifestyle for you?
ASH: it's pretty damn important I eant that great bikini body not that girl that everyone looks and I like to feel positive about my body!
JESS: 100% important I no way want to die early I want to live a long amazing life and of course every girl want a hot bikini bod and as Ash said I do like to feel good about my body.
Q8
Do you pay attention to how healthy your eating?
ASH: I do try and eat healthy all the time Jess has always told me a 80/20 diet is the best and it is! I don't record what I eat I just make healthy choices
JESS: Yes im a PT and I tell my clients how to eat healthily so of course I am. 80/20 diets are the bomb if you just want a healthy lifestyle not to shed kilos 80/20 is what I live by!
Q9
Do you smoke alot once in a while once before or not at all?
ASH: Hell yeah I smoke at least 2 packs a day... JOKING! NO it ewwwies I will never smoked and never will
JESS: Smoking is gross I have never smoked EVER and I never plan on trying it!
Well thankyou for reading this hope you enjoyed its something a bit different and I got to do it with my bestfriend Ash! Go follow this girl on twitter @AshieLThomas! and if you do this tag make sure you let me read send it to me through twitter @JessMalaholin Xxx
Jun 19, 2012
My Family!
Family... Some of the most important people in everyones life. What does Family have to do with health and fitness you may be thinking, They bring happiness and happiness is a big part of health.
To me my family are the most important people in my life They are always there for me and support me in everything, they also give me there opinion on things and kick me into line when needed. I have a big family my mums side is Italian and my dads side is Australian most of mums family live in WA and same with dads. Im very close with everyone both sides of family get on so well we are like 1 big family. They are people that always can make me smile. I feel like It is a good thing to catch up once a week and thats what we do. Your family should be people you can Turn to.
My boyfriend who I have been with for 2 years now has been super amazing. I met him when I was out one night at a bar and I played the hard to get girl but from the moment we started talking I knew he was a great guy. We are so a
like, Im a tomboy at heart Im a personal trainer I love to exercise, love sport ANY SPORT, Surfing and the beach, we share the same hobbies so we have a great relationship and I love him so much!
Thanks for reading! Prt 2 coming soon! Xx Jessica
To me my family are the most important people in my life They are always there for me and support me in everything, they also give me there opinion on things and kick me into line when needed. I have a big family my mums side is Italian and my dads side is Australian most of mums family live in WA and same with dads. Im very close with everyone both sides of family get on so well we are like 1 big family. They are people that always can make me smile. I feel like It is a good thing to catch up once a week and thats what we do. Your family should be people you can Turn to.
My boyfriend who I have been with for 2 years now has been super amazing. I met him when I was out one night at a bar and I played the hard to get girl but from the moment we started talking I knew he was a great guy. We are so a
like, Im a tomboy at heart Im a personal trainer I love to exercise, love sport ANY SPORT, Surfing and the beach, we share the same hobbies so we have a great relationship and I love him so much!
Thanks for reading! Prt 2 coming soon! Xx Jessica
Jun 16, 2012
Being a Personal Trainer
Being a personal trainer to me is the best job in the world. Im helping people achieve there goals I get to see people change from an overweight person with an unhealthy lifestyle to becoming fit and healthy and I get to be apart of that, its so amazing. I train 12 or more clients a day, some sessions are group sessions with 2-5 people that are more bootcamp ourdoor style training but I do take them in the gym, I also do one one with my clients. I sit down with my clients once a week and discuss diet plans and their progress, I think this is so important. I believe that you should vary clients training from indoor to outdoor to boxing to cardio I make sure they are doing different things. Helping people is so amazing and thats what makes me get up at 5:30am or 5:00am or even sometimes 4:30 or 4:45am. How I became a PT was I went to TAFE and got my certificate III in fitness then I got my certificate IV in fitness which were great courses. Then I became a PT at an old school gym with only around 3 other PT's, it was such a great learning experience I worked there for about 7 months then a great job came up at the gym I work at now which includes Old school and New school sections Its great I have been working here for 3 years now and I have loved every minute. I have made such great friends with other PT's at my gym and im great friends with some of clients. I really recomend becoming a personal trainer lots of early wakeups but its great. Thanks for reading Xx Jessica
Jun 11, 2012
You Still Have to Have FUN!
Watching your weight or living a healthy lifestyle doesn't you cant go out for dinner or have a night with friends. So many people think you can't do this. I tell my clients you can still go out but choose the healthy option, all restaurants have healthy things on there menu and they taste amazing too. Whether it is a steak and chips and salad ask for potato instead or just leave some of your chips or it could be some sort of pasta chose a tomato based pasta instead of creamy. You wont feel like you are missing out. Another thing I tell my clients who are not trying to loose weight is the rule of one treat meal a week, I do this as well. I usally do alot of social things with friends and family on weekends and even during the week but I usally save my treat meal to the weekend. I plan around that meal. Say if I know im going out to dinner on Saturday with friends I will say right I will have my treat meal then and If I know im going to mums the next day for lunch unfortunatly I have to miss out on dessert! For a treat meal have whatever you want if you want a creamy pasta dish or a cheese burger from maccas or a cremé brulé HAVE IT! its a treat meal but make sure you work out the next day! This is way of still having fun a glass of wine or a beer and have you deserve it after a week if eating well and exercising! Thanks for reading Xx Jessica
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