Weigh in Wednesday

This week I haven’t lost anything, having said that I also haven’t gained.

It’s safe to say after last weeks tiny loss and this weeks status quo I am officially in my first stall. I knew they are an important part of the process and I know it will pass but I’m not going to lie, my brain does not like it one little bit!

I have however issued myself a challenge to test my strength, determination and will to push through this temporary barrier.

I have had a great day with my nutrition and fluids and a super productive day at work.

The little guy also obliged at bed time and had an early night without incident so I rugged up and hit the gym!

I did 20 minutes each on the treadmill and the cross trainer before the women’s room closed. Best of all I have the whole area to myself!

Lately I have been going through some serious anxiety and guilt particularly around exercise (or lack there of). A combination of lost mojo, bad weather and a crazy schedule has severely messed with my exercise output.

Today I have taken the first steps to overcome this and to forge ahead in the direction I want and need to be moving.

I have signed up for a gym membership.

I sat in the car in the carpark for nearly 10 minutes framing myself out watching the fit and skinny stream of people going in almost psyching myself out that I did not belong there! But, I got out of the car, did the tour and ended up signing up for a 14 day trial membership, which I started straight away.

I did 30 minutes on the treadmill averaging 5kmph and varied the incline between 1-10, 20 minutes on the bike using the random resistance setting between levels 3-5. Then finished off doing 10 minutes on the cross trainer.

Managed to burn in excess of 640 calories which I am pretty over the moon with for my first gym effort.

I still don’t like the gym environment but I’m hoping that changes with time and as my confidence and fitness grows.

Back to work so back to packing my lunchbox and focusing on proper food and nutriton!

I had a super early start so I had one more coffee than I would have liked to but realistically there are way worse things in the world!

I’m starting to really feel the cold these days. I am severely missing my insulation, particulate in the mornings…..but I DON’T WANT IT BACK!!

My body thermostat and my brain needs to catch up with the program and start adjusting.

I saw a colleague today who I haven’t seen in about six weeks, she was gobsmacked at how I was looking telling me that I am fading away.

It’s such a good and real reflection through someone else’s eyes that haven’t seen you in a while. Even hearing that I still feel a bit flat and deflated today (I am guessing from the cold) so I decided to do another face-off to help me refocus……yup that will do the trick.

Plans to get back on the food wagon went out the window today. Having said that it was with reason and restriction.

We had a lovely family day and the little guy had some developmental wins and as a reward he picked lunch at KFC restaurant.

Instead of having a $14.00 three piece feed I got a tiny snack box,  I couldn’t finish it I didn’t even enjoy it!

How times have changed!

Chocolate Coconut Slice

Makes: 24 portions

Ingredients:

• 1/2 cup vanilla yoghurt 
• 1/4 cup maple syrup
• 1 egg 
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1/4 cup cacao
• 1/2 cup desiccated coconut 
• 1 teaspoon baking powder 

Icing ingredients:

• 3 tablespoons coconut oil, melted
• 1 scoop (30g) chocolate protein powder
• 2 teaspoons cacao
• 1/4 cup desiccated coconut 

Method: 

• Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
• In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
• Stir the dry mixture into the wet mixture until just combined
• Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
• Allow to cool in the tin for at least 30 minutes before preparing the icing
• To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
• Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
• Sprinkle with the 1/4 cup of coconut
• Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

• Calories: 65
• Total fat: 3.2g
• Tota Carbohydrates: 4.7g
• Sugars: 2.8g
• Protein: 4.3g

Recipe Notes:

• Store in an air tight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Pork & Apple Sausage Rolls

Makes: 12 portions

Ingredient:

• 3 mountain bread wraps
• 500g pork mince
• 150g diced bacon
• 1 small onion, finely diced
• 1/2 celery stalk, finely diced
• 2 large red apples, grated
• 4 garlic clove, finely grated
• 2 eggs
• 1 tablespoon fresh dill

Method:

• Preheat oven to 180 degrees Celsius and line a tray with baking paper
• Cut the mountain bread in half to create two even rectangles
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 6 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash before folding over to complete the sausage roll
• Place on the baking tray with the seal side down
• Repeat with the remaining mountain bread and meat portions
• Brush the tops of the sausage rolls with egg wash
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion:

• Calories: 146
• Total fats: 6.8g
• Total carbohydrates: 7.5g
• Sugars: 2.7g
• Protein: 14.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served cold

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Asian Chicken Burgers 

Makes: 6

Ingredients:

• 250g chicken mince
• 2 scoops (90g) pure protein powder
• 3 spring onion, finely diced
• 1/2 cup fresh coriander, finely shredded
• 1 cup wombok, shredded
• 1 long fresh chilli, finely diced
• 4 garlic cloves, finely diced
• 1 tablespoon fresh grated ginger
• 1/2 cup breadcrumbs
• 1 egg, lightly beaten
• 1 tablespoon soy sauce
• 1 tablespoon sweet chilli sauce
• 1 teaspoon sesame oil

Method:

• Place all ingredients in a mixing bowl and use your finger tips to massage the mixture through your hands until well combined
• Heat a heavy based frying pan over a medium heat and spray liberally with cooking spray
• Dollop the mixture into 6 even sized burger shapes
• Cook on the first side for approximately 3-5 minutes until golden brown flip and cook for the same amount of time on the other side

Nutritional Value per burger:

• Calories: 207
• Total fats: 6.8g
• Total carbohydrates: 16.4g
• Sugars: 2.5g
• Protein: 19.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown has it served with crispy carrot and pumpkin noodles
• Delicious served with sweet chilli sauce
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Lemon Protein Discs

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup almond meal
• 1/4 cup coconut flour
• 3 scoops (90g) pure protein powder
• Zest and juice of 1 large lemon
• 1/2 cup shredded coconut
• 2 tablespoons maple syrup
• Up to 2 tablespoons water

Method:

• Place the oats, almond meal, coconut flour and protein powder in a blender and process until evenly ground
• Pour into a mixing bowl, using a butter knife to mix in the lemon zest, lemon juice, coconut and maple syrup
• Gradually add in the water until the mixture comes together to form a stiff but moist dough
• Form the mixture into a cylinder and place in plastic wrap roll into an even log shape approximately 3cm thick
• Place in the freezer for 30 minutes
• Unwrap the logs and slice in 1cm thick Discs
• Store in a zip lock bag in the freezer.

Nutritional Value:

• Calories: 121
• Total fats: 5.9g
• Total carbohydrates: 8.5g
• Sugars: 2.7g
• Protein: 8.7g

Recipe Notes:

• Store in a zip lock bag in the freezer
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Beef Ragu

Serves: 4-6 or 12 Bariatric portions

Ingredients:

• 700g chuck steak
• 2 tablespoon Worcestershire sauce 
• 2 teaspoons Apple cider vinegar 
• 1 onion, diced
• 1 celery stalk, diced
• 1 small zucchini, diced
• 5 garlic cloves, finely diced
• 1 tablespoon dried Italian herbs 
• 2 beef stock cubes
• 1 x 400g chopped whole peeled tomatoes 
• 1/2 cup water

Method:

• Place the chuck steak in the base of the slow cooker bowl and pour the Worcestershire sauce and apple cider vinegar over the top massaging into both sides of the meat
• Top with the meat with the vegetables, garlic, herbs and stock cubes
• Pour the tomatoes and water over the contents of the slow cooker bowl and gently stir
• Cook on LOW for 8 hours or HIGH for 4 hour
• Using tongs to stir the Ragu until well combined and the meat has broken up
• Serve with your choice of pasta, mash or warm crusty bread.

Recipe Notes per portion (12):

• Calories: 101
• Total fat: 4.3g
• Total carbohydrates: 3.3g
• Sugars: 1.5g
• Protein: 12.2g

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Blueberry Protein Muffins

Makes: 6

Ingredients:

• 1 cup rolled oats
• 2 scoops (60g) vanilla protein powder
• 1/2 teaspoon baking powder 
• 1/2 cup yoghurt 
• 1/4 cup milk
• 1 egg
• 1 cup frozen or fresh blueberries 

Method: 

• Preheat the oven to 180 degrees and prepare a silicon muffin tray for 6 muffins
• Place the oats, protein powder and baking powder into a food processor and process until the oats are ground and all well mixed
• Place in mixing bowl with a well in the centre
• In a small mixing bowl whisk together the yoghurt, milk and egg
• Pour the wet mixture into the well and fold using a spatula until well combined
• Add 3/4 cup of the blueberries into the mixture and just fold them through 
• Evenly spoon the mixture into the prepared muffin tray
• Top the muffins with the reserved blueberries and lightly press them into the batter
• Bake for 20-25 minutes 
• Allow to cool in the muffin tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin;

• Calories: 140
• Total fat: 2.4g
• Total carbohydrates: 14.9g
• Sugars: 5.3g
• Protein: 12.6g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.