The Naked Warrior

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Thai Beef Salad

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NUTRITIONAL INFO (per single serve) Carbs: 5.6g  Protein: 38.5g  Fat: 11.4g

INGREDIENTS (serves 4)

  • 500g boneless sirloin beef steaks, excess fat trimmed
  • 200g butter lettuce, leaves separated, washed, dried, torn
  • 100g red pepper, quartered, deseeded, cut crossways into thin strips
  • 100g bean sprouts, trimmed
  • 100g green shallots, trimmed, sliced
  • 50g chopped red onion
  • 20g cup loosely packed fresh coriander leaves
  • 20g cup shredded fresh mint

Dressing

  • 80ml fresh lime juice
  • 40ml fish sauce
  • 20ml soy sauce
  • 5g garlic clove, finely chopped
  • 10g small fresh red chillies, deseeded, finely chopped

How to Make:-

  1. Heat a chargrill or barbecue grill on medium-high. Add the beef and cook for 3-4 minutes each side for medium-rare or until cooked to your liking.
  2. Transfer to a plate and set aside for 15 minutes to cool. Cut across the grain into thin strips. Set aside.
  3. Meanwhile, to make the dressing, combine the lime juice, fish sauce, soy sauce, garlic, chilli in a small bowl and mix well.
  4. Place the beef, lettuce, capsicum, bean sprouts, green shallots, coriander and mint in a large bowl.
  5. Pour over dressing and toss gently to combine. Serve immediately.
  6. Option to garnish with mint

 

Honey & Soy Chicken

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NUTRITIONAL INFO (per single serve) Carbs: 21.0g Protein: 42.4g Fat: 3.8g

 INGREDIENTS (serves 1)

  • 150g Lean baked chicken breast
  • 50g Broccoli
  • 100g Cauliflower
  • 100g Butternut squash, boiled
  • 100g Red pepper
  • 35g Honey Soy Marinade

How to Make:-

  1. Cut chicken into strips
  2. Cook in a non-stick pan over medium to high heat until lightly brown
  3. In a separate pan or wok, combine broccoli, cauliflower, squash and pepper, and cook until softened.
  4. Add marinade and the chicken, stir-fry for a further 2 to 3 minutes.

Salmon & Vegetables

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NUTRITIONAL INFO (per single serve) Carbs: 11.0g Protein: 28.9g Fat: 25.0g

INGREDIENTS (serves 4)

  • 500g 4 fillets salmon fillets, skin removed approx
  • 200g chopped fresh tomato
  • 120g Hass avocado, chopped
  • 10g garlic clove, crushed
  • 20ml balsamic vinegar
  • 5ml olive oil
  • 125g corn kernels
  • 125g minced red onion
  • 30g chopped fresh cilantro
  • salt and pepper, to taste
  • 1 lime, cut in wedges

How to Make:-

  1. Preheat grill to medium-high and spray with oil and then place salmon fillets onto tray to bake for approx 15-20 mins until light pink in centre
  2. Chop tomatoes and add to large bowl along with garlic, onion, corn kernels and avocado.
  3. Dice cilantro and add to bowl with seasoning and mix thoroughly
  4. Serve salmon fillets on a plate with portion of salsa mix and a lime wedge

Exercise Cheats for Busy Women

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Let’s face it being a female today means being busy with multiple jobs to do so exercise often falls to the bottom of the to do list and prioritising much needed ‘me’ time is tough.

Being active has many health benefits, helps to make you feel more energised plus is essential for managing stress, sleep and positive mental health!

To all my busy ladies with little time to exercise – here are 10 ways you can boost your energy levels by sneaking in these easy movements:

  1. Get up and walk around as much as possible, leave items out of reach so you have to get up when you need them
  2. Squat and brush and squat and brush – whether it’s your teeth or hair you do this daily so you can squat daily too!
  3. When doing the dishes focus on pelvic floor squeezes, butt clenching and calf raises
  4. Do crunches during the advert breaks when watching TV
  5. Set an alarm on your phone to remind you to move when sat at your desk for long periods, get up and do some alternating lunges
  6. Try dancing around the house with the vacuum cleaner and put some fun into the daily chores
  7. Join in at the playground rather than sit on the side lines if you are taking your kids out to play
  8. Before you sit on the sofa at night, take 30 seconds to perfect your plank
  9. Use your stairs as much as possible to help burn extra calories and tighten your bum

 

By incorporating these little movements into your everyday activities you can be sure that you will be strengthening and tightening your body daily!

Top Xmas dinner swops that are waistline friendly!

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Ok so we are getting closer to the day where the big fat man in red is going to fall down the chimney and drop off a sack full of presents in exchange for a mince pie and glass of sherry!  This festive season let’s break some traditions and whilst exchanging gifts make some swops in the kitchen.  Follow these tips to ensure you stay lean and healthy rather than feeling like you resemble Santa!

  • Make your stuffing with low GI wholegrain bread or oats instead of white breadcrumbs and swop sausage meat for chopped nuts.
  • Why not grill or steam vegies instead of roasting? Break tradition this year and grill asparagus, zucchini, mushrooms and capsicum instead of roasting vegetables that are laden with lard.
  • Swop cream and ice cream for Greek yoghurt or crème fresh.
  • Swop brie, camembert and blue cheese for goats or cottage cheese on your after dinner cheese plate.
  • Swop bubbles for still – instead of celebrating every toast with a glass of champagne, alternate each alcoholic drink for a mineral water with freshly squeezed lemon or lime juice.
  • Instead of creating a food mountain on the dinner table, get creative with decorations so there is less room for multiple plates.
  • Serve food in smaller bowls that are not piled high – let your guests know there is plenty more in the kitchen. This will encourage everyone not to over eat.
  • Swop leftovers for sharing – give your guests a goody bag as they leave to remove all temptation to snack or graze.

Simple Steps to Ensure Your Success

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Check out these simple steps to follow when looking to achieve success with your health and fitness goals

Step 1 – Goal

Set yourself a goal with a specific date to get you motivated and focused.  Is there an up coming holiday, a special birthday, wedding or event?  Make a plan for what you want and when by then write it down.  Commit to you and your goal in writing and then keep it somewhere highly visible – on your fridge, your bathroom mirror or even in your car.

Step 2 – Fun

Work out what exercise you enjoy doing so it never becomes a chore.  Join a dance class, learn to surf, dust off your old mountain bike or even hiking in the hills!

Step 3 – Accountability

Next work out what is going to help you stay on track.  It is easy to stray off the path with out support so why not grab a mate or get the family involved?  Make family time fitness time!  If you are really serious or new to exercise invest in a personal trainer.

Step 4 – Prioritise

Make it a priority and where possible kick start your day with a workout as it is all too easy to procrastinate later in the day and let work, friends or your partner take precedence Empower yourself to become the healthier, fitter person you deserve to be and remember its ok to be selfish, it’s your body.

Step 5 – Healthy Eating

Reduce your intake of foods that are high in sugar and fat and increase your intake of lean protein and vegetables.  It is also possible to increase your metabolism by eating regularly and aim to eat 5 smaller meals a day rather than 3 large ones.  Don’t forget the most important meal of the day – breakfast!!

Step 6 – Reward

Treat yourself to a new haircut, a pedicure, a new outfit or that sexy little bikini.  Knowing what that treat will be at the start of your fitness journey will also keep you motivated and on the road to success.