by SALLY O'NEIL - the-fit-foodie.com Sometimes I don’t feel like having an omelette after a workout. It’s not always easy *or palatable* to get your protein needs. After much testing *poor me* this muffin recipe gets the Fit Foodie tick of approval and is a great post-workout snack. Not dissimilar in taste to your typical cafe muffin, but this one is loaded with muscle-loving amino acids that help build and repair. Also known as super muffins. That’s right. SERVES: 10 INGREDIENTS: 1/2 cup rolled oats (gluten free or regular) 1/2 cup vanilla (or unflavoured) protein powder 2 tbsp coconut flour 1 cup egg whites 1 tbsp Natvia (granulated stevia)* 1 tsp ground cinnamon 1 tsp baking powder 4 tbsp cottage cheese (banana would also work) 1/2 cup frozen berries *can sub honey, rice malt syrup, maple syrup or sweetener of choice METHOD: Preheat oven to 160ºC degrees In a blender, add all the ingredients apart from the berries and blend until smooth. Gently fold in your berries. Spoon mixture into a muffin tin sprayed with coconut oil (or silicone muffin cases) and fill close to the top. Bake for 15 to 20 minutes or until a toothpick inserted comes out clean. Allow to cool then pop them out and enjoy! #HealthandFitness #HealthyEating #Recipe

BLOCK ONE: Set a timer for 6 minutes Partner 1: 8 Squat Jumps 6 Hand Release Push Ups 4 Sit Ups 2 Walkouts (switch with partner 2 and continue till the 6 minutes is up) Partner 2: Walking Lunges/ Run Back BLOCK TWO: Set a timer for 6 minutes Partner 1: 8 Curtsy Lunges 6 Skaters 4 Mountain Climbers 2 Bear Crawls (10m) (switch with partner 2 and continue till the 6 minutes is up) Partner 2: 15m sprints Repeat block one and block two #Lunge #Cardio #HealthandFitness #Workout

Spice up your chicken meal prep for the week with these bbq chicken bowls! These bowls are perfect for summer meal-prep. Whether you make them for a healthy weeknight dinner for the family or prep them for lunch at work, you won’t be disappointed with this bbq chicken recipe! PREP TIME:15 minutes COOK TIME:30 minutes AUTHOR: Linley Richter YIELD: 6 INGREDIENTS Rice 1.5 cups white rice (or any kind of rice) 3 cups water BBQ Grilled Chicken 2 teaspoons dried thyme 1/2 teaspoon allspice 1/4 teaspoon nutmeg 1/4 teaspoon cinnamon 1/4 teaspoon cayenne 1 teaspoon garlic 1/4 teaspoon pepper 1/4 teaspoon salt 2 lbs. boneless, skinless chicken breast 1/3 cup bbq sauce (any kind) Coleslaw 4 cups raw kale coleslaw 1/4 cup lime juice 1/4 cup apple cider vinegar 2 teaspoons honey 1/2 onion, thinly sliced 1/4 cup cilantro, chopped Black Beans + Corn 1 can black beans, rinsed 2 corn cobs, shucked 1 teaspoon cumin 1/2 lime, juiced Optional Toppings: homemade ranch dressing Avocado Lime juice INSTRUCTIONS Preheat a grill or bbq. Add rice and water to a saucepan. Bring to a boil and reduce to simmer until rice is light and fluffy. Set aside. Next mix all of the spices for the bbq chicken into a small bowl. Evenly distribute dry rub all over chicken breasts. Place chicken breasts and corn on the grill for 20-25 minutes, rotating corn every five minutes. At 10 minutes, flip chicken breasts and add half of the bbq sauce. Grill for remaining 10-15 minutes. While chicken and corn are on the grill, place all ingredients for coleslaw into a large bowl. Mix well and place in the fridge. In a separate medium-sized bowl, add beans, cumin, and lime juice. Set aside. Remove chicken and corn from grill. Cut corn off the cob and place it in the medium-sized bowl with the black bean mixture. Mix well. Cut chicken into cubes and toss with the rest of the bbq sauce. Evenly distribute into 6 bowls or meal prep containers. Remove slaw from the fridge and evenly distribute corn mixture, slaw, and rice into the bowls. Enjoy! fitfoodiefinds.com #HealthyEating #Recipe #HealthandFitness

by SALLY O'NEIL I'm a bit of a nightmare for playing on my phone, laptop, desktop, iPad (and anything else that lights up) right until bedtime. It's not a good idea, given that the stimulation makes it difficult for your brain to switch off when you close your eyes. You need at least 30 minutes of chill-time before bed so that you can drift off quickly when the time comes. You can also pay closer attention to your diet - these 5 foods will help you fall asleep naturally. Bring on those Zzz's. ALMONDS These nuts are not only full of protein, but provide a solid dose of magnesium which helps to promote sleep and muscle relaxation. Enjoy a small handful after dinner or as part of your evening meal and feel ready to wind-down come bed time. BANANAS They contain the sleep-inducing amino acid tryptophan, which ultimately turns into serotonin in the brain. Serotonin is a neurotransmitter that promotes relaxation. While they make an amazing one-ingredient ice-cream, they do contain plenty of natural sugar, so enjoy responsibly! SALMON One of my favourite foods of all time, Salmon boasts a healthy amount of vitamin B6 which is needed to make melatonin, a hormone that promotes sleepiness. Try my recipe for Crispy Skin Salmon, or just enjoy a few slices of the smoked stuff of your dinner. Delicious. KALE Did you know a diet lacking in calcium can cause difficulties in falling to sleep? While dairy products are well-known calcium-rich foods, you can also get a great dose from dark green leafy vegetables like kale. If kale makes you want to run in fear, broccoli is just as awesome. CHERRIES They’re one of the only natural sources of melatonin, so enjoy a handful for dessert. If fresh ones aren’t in season, you can often find them in the frozen isle, or opt for a small glass of 100% cherry juice. Don't forget sleep is an amazing healer - it helps your body recover from exercise and leaves you fighting fit, ready to attack it again the next day. Aim for 8 hours a night. If all else fails, relaxing music, candles and a delicious cup of herbal tea is sure to knock you out. #HealthandFitness

Complete 21 reps of the following exercises Step forward and squat Walking lunge Press ups Mountain Climbers (complete above exercises for 18-15-12-9-6 reps) Plus 30 crunches and 200m run after each round #Lunge #HealthandFitness #Squat #Workout

by SALLY O'NEIL - the-fit-foodie.com Want a super quick and healthy meal in a flash tonight? Try these delicious Asian Beef Bowls, perfect for your weeknight dinners. RECIPE SERVES: 2 INGREDIENTS: 500g lean beef mince 1/2 tbsp olive or coconut oil 2 garlic cloves, minced 1 tsp freshly grated ginger 1/2 cup shallots, plus more for garnish 1 tsp Chinese five spice seasoning 1.5 cups pre-cooked brown rice 1 tbsp dark soy sauce or tamari Coriander Chilli flakes METHOD: Heat the oil in a pan over a medium heat. Add garlic and ginger, cooking for 1 minute. Add the mince and shallots, along with the Five Spice. Mix well and cook through, stirring regularly (around 5 minutes). In a bowl, add the rice mixed with some chopped coriander, and drizzle over soy. Top with cooked beef, and garnish with remaining coriander and some chilli flakes. #HealthyEating #Recipe #HealthandFitness

- DR LIBBY WEAVER Increasing the nourishment of your diet can be as simple as making small dietary tweaks. Here are a few ideas to incorporate into your diet and lifestyle to help you thrive, rather than just survive! Coffee for green tea: Green tea is not only a wonderful source of antioxidants it also contains the amino acid L-theanine, which has a calming effect on the nervous system. A far more nourishing way to start your day than with caffeine rich and sympathetic nervous system stimulating, coffee. Excess caffeine can decrease the absorption of minerals such as magnesium, calcium and iron. Lettuce for spinach: Lettuce is actually quite low in nutrients, due to its high water content. Generally speaking the darker the vegetable the more nutrients you will obtain. Using spinach in place of lettuce means you will obtain more folic acid and more non-haem iron – an easy and nourishing swap. Canola or vegetable oil for avocado olive oil, or coconut oil: Avocado oil is a wonderful substitute due to its heart friendly monounsatured fat content and delicious flavour.Olive oil is an essential part of the Mediterranean diet and a dietary staple for some of the world’s healthiest populations. Research suggests that the fatty acids and antioxidants in olive oil have powerful health protective benefits – it helps that it’s also delicious! Coconut oil can be a good choice for cooking as it is stable at high temperatures. Mashed potato for cauliflower mash: While there is nothing wrong with potato – we all love it at Dr Libby HQ – an easy way to add additional nourishment to your diet is to swap potato for the superstar brassica vegetable, cauliflower. Or add some cauli to your spuds! Cooked cauliflower can make a beautiful puree/mash, which can easily be used in place of or added to mashed potato. Cauliflower contains sulphoraphane, a potent antioxidant – combine it with turmeric for an extra protective and delicious effect. Cauliflower also supports your livers detox pathways in a number of ways. It contains antioxidants that support Phase 1 detoxification along with sulphur-containing nutrients that support Phase 2 detox activity. Pasta for spiralised zucchini: This easy swap is even child friendly. If you don’t have a spiraliser you can buy a peeler that has a spiraliser function, or simply julienne the zucchini. Combine with a beautiful pesto and you have a nourishing super green pasta alternative. Even though zucchini have a high water content, they are a good source of potassium and fibre and a moderate source of folate – certainly a more nutrient dense alternative to wheat-based pastas. #NutitionAdvice #HealthandFitness #HealthyEating

20-1 burpee reps ladder down (20-19-18-17 to 1) After every even number of burpees - run 100m and back After every odd number of burpees - 20 push ups and 20 situps eg. 20 burpees then run 100m and back 19 burpees then 20 push ups and 20 situps 18 burpees then run 100m and back... all the way to 1 burpee #abs #PushUps #Burpee #Workout #HealthandFitness

by SALLY O'NEIL - the-fit-foodie.com Salt + caramel. Is there anything better? Actually, yes. A healthy version. This is one of my go-to breakfasts after an intense morning workout. It helps to replenish protein and glycogen stores and build lean muscle (which in turn burns calories – yay!). The Maca gives the dish a toffee flavour, and works to alleviate anxiety and stress in the body. It’s also high in iron and is great for boosting energy – much needed on a Monday morning. Whip it up in under 2 minutes for a delicious dessert too. SERVES: 1 INGREDIENTS: • 1 large banana, frozen • 2 tbsp vanilla protein (optional) • 1/4 cup unsweetened almond or coconut milk • 1 tbsp maca powder • 1 Medjool date or 1 tsp stevia (such as Natvia) • 1/2 tsp sea salt flakes Garnish: • 2 tbsp coconut flakes • 2 tbsp crushed peanuts • 2 Vanilla & Coconut Protein Balls, chopped (optional) METHOD: 1. Into a blender, add the frozen banana, milk, pitted date or stevia, maca powder and protein (if using). 2. Blend until smooth, then add the salt and blend quickly again. 3. Serve in a bowl and top with your favourites! Tip: Remove the skin of the banana and add to a ziplock bag before freezing. #HealthyEating #Recipe #HealthandFitness

by SALLY O'NEIL -The fit foodie If losing weight is your goal, hear this: you will not do it through starvation, obsessively counting calories or just wishing that magically a few kilos might fall off. You know the drill: move more, eat well, sleep 8 hours and repeat. While it can be frustrating to look at it as a sustainable lifestyle change rather than a quick-fix diet or exercise plan, there are a few small tricks than can help along the way. The little one-percenters that can really start to add up over the course of a week. I'm not inhuman - like everyone I've been guilty of mindless eating. I get bored, I reach for a snack. I get sad, I reach for a snack. I turn on the TV, I reach for a snack. I'm anxious, I reach for....well, you get it. Mindless snacking can be surprisingly detrimental to your weight loss (or maintenance) goals, so over the past 6 months I've been learning to deal with this stuff in other ways - like reading a book, walking, or getting lost on Pinterest. Sometimes though, distraction just isn't enough. I've listed a few tips below that have had the biggest impact on my mindless snacking. 1. Don't keep food out on counters Food within eye sight or easy reach will just prompt you to question whether you fancy some. Your body will tell you when it's good and ready for more food, so why leave it on display? You won't forget to eat, I promise. 2. Don't hang out in the kitchen For many the kitchen is the heart of the home, but that doesn't mean you need to be in there all the time. Enjoy the space for prepping and enjoying your food, and then move to other parts of the house. You don't need a TV in the kitchen, or your laptop, or anything else that's going to make it more appealing to be in there longer than you need to be. 3. Wrap up leftovers Don't leave food open to the elements (and your hands). Wrapping it up in foil or cling wrap will mean you have to consciously unwrap it to eat it - a little deterrent for wandering hands. 4. Downsize your plates It's not rocket science - if you have big bowls and plates, you're more likely to serve bigger portions. Opt for smaller dishes and save yourself the stomach ache. 5. Clean up your pantry While I'm a total advocate of treating yourself to something you love every once in a while that may not be so healthy, it's not something you need constant access to. Buy 'treat' food on the day you plan to enjoy it, and keep it out of the house at other times. Don't mess with temptation - it's tiring and always seems to win. 6. Present food on plates, not from serving bowls This is great tip if you're prone to second helpings. Portion on the food on your plate, and leave it at that. Having bowls of leftovers in front of you while you're waiting for your first helping to hit your stomach is a bad idea. Give yourself 20 minutes after your first serving before deciding if you really need more food. Chances are, you won't. 7. Get rid of devices at meal times We are all guilty of scrolling through Instagram whilst eating breakfast, eating our lunch at our desks and munching on dinner with the TV on. We often forget that digestion and eating involves more than just chewing and stomach churning, having all of your attention on your food can not only help with digestion (goodbye bloating) it can also mean that you don't still feel hangry after smashing that acai bowl. #NutitionAdvice #HealthandFitness

Complete each exercise for 1 minute doing as many reps as possible. Jump Jacks Wall Sit Pushups Ab Bike Burpees Jump Lunges Tricep Push Ups Shuttle Runs Squats Russian Twist Jump Squat High Knees Mountain Climbers Plank Complete twice through. #Burpee #Workout #HIIT #gym

Complete 5 rounds: 10 Burpees 20 Push Ups 30 Squat Jacks 40 Lunges 50 Squats 100m Run or 50 Skips #Burpee #Cardio #HealthandFitness #Workout #HIIT