Archive | December, 2011

Foods that Bring Good Fortune

31 Dec

As 2011 comes to a close, I’d like to personally wish all of you a happy, healthy, and prosperous new year.  Enjoy the celebration with friends, family, and of course some yummy food and drink.  Although I’m sure you will all encounter good fortune in 2012, why not start the new year off with some lucky foods.

Good Fortune Feast

Drink: White Wine Spritzer

Appetizer: Roasted Asparagus Wrapped in Prosciutto

Main: Honey Mustard Glazed Salmon with Lentils & Kale

Dessert: Orange Almond Cake

Grapes

Mexican’s celebrate the new year by eating 12 grapes; one for each chime at midnight.  Enjoy this healthy tradition, but be sure to make a wish when swallowing each grape.  Serve this white wine spritzer and nosh on some extra grapes at the stroke of midnight.

Pork

‘Some cultures believe pigs symbolize prosperity and abundance because of their plump bodies and high fat content, while others say pigs symbolize progress because they push themselves forward as they root around in the dirt for food. Traditional dishes include roast suckling pig (Ireland, Cuba, Austria), roast pork and sausages with cabbage (Germany), ham and collard greens (United States), and pig’s feet (Sweden).’ (Source)

Although not completely traditional, this easy appetiser will wow you and your guests:

Roasted Asparagus Wrapped in Prosciutto

Cooked Greens

Cooked greens such as cabbage, kale, and chard, resemble folded money and are therefore a symbol of economic fortune.  Many different countries including Germany, Denmark, and the USA observe this tradition.

Legumes

The small  dried beans, peas, and legumes represent coins.  When they are cooked they swell in size, and therefore symbolize the growing of wealth when eaten.

Fish

Photo provided courtesy of http://www.cleaneatingmag.com

As with many other traditions, fish is thought to symbolize wealth.  In particular fish with silver scales are to be eaten.  The Polish enjoy pickled herring at the stroke of midnight

This sophisticated yet simple main meal is sure you bring you good luck with it’s winning combination:

Honey Mustard Glazed Salmon with Lentils & Kale

Cakes and Baked goods

photo provided courtesy of elanaspantry.com

Ring-shaped cakes and other baked goods symbolize wholeness and the completion of a full year’s cycle.  Many countries have different traditions. In Greece, a special round cake called vasilopita is baked with a coin inside.  ‘At midnight or after the New Year’s Day meal, the cake is cut, with the first piece going to St. Basil and the rest being distributed to guests in order of age’.  The person who gets the coin in their piece of cake will be lucky in the new year.

Finish the evening off with a sweet treat.  Slice into this gluten and dairy free Orange Almond Cake from Elana over at Elena’s Pantry.  Just make sure to put your coin in before baking to see who will win the jackpot!

Happy New Year! See you in 2012

Question:

  • Do you have any new year’s eve/new year’s day traditions?

Leave your comments below.

Tags: , , , , , , , , ,

The Science of Your Success

30 Dec

How To Create Positive Purposeful Change Part 2: The Science of Your Success

You’ve written your goals, made a plan of attack, and feel excited for 2012.  Motivation is running high and you feel great.  To keep yourself on track with your goals and motivation I will now delve into the myths that often hold us back from reaching our goals.  Understanding the reality about change will help you to reach your goals faster.  As an added bonus I’m also going to feature some science-based tips that will help you along your journey towards positive purposeful change.

Myth #1: Reaching your goal should be easy

Getting Real: I’m sure everyone has heard the quote ‘If it were easy, everyone would do it!’.  But it is still relevant.  Making change is difficult.  If you accept that you may encounter some problems you will be better able to deal with them, when and if they appear.  Be prepared for possible obstacles by thinking about them before they happen and brainstorming solutions.  Use the worksheet below to help you.

SMART goals worksheet

Myth #2: Reaching your goal should be quick

Getting Real: This is often the most frustrating for some as we live in a world of instant gratification. Good things take time. Patience is a virtue.  As long as you are working actively towards your goal in a timely manner you will get there. There is no need to put yourself under extra pressure.  Relax and enjoy the process.

Myth #3:  You should treat your goal with an ‘all or nothing’ approach

Getting Real:  This is the mentality which most often derails people.  They indulge in a few too many cookies, or slack off on their exercise routine.  They figure that they have completely ruined their efforts  because they could not remain committed 100%  So they give up because they think  ‘what is the point of continuing?’

Well in the real world, people make mistakes.  But if you pick yourself up from where you left off, and encourage yourself to get back on track, you will reach your goal!!! You may have to do this one, two, or maybe ten times!!! The point is to remain committed through triumphs and tribulations.

Be like Dory....Just keep swimming!

Myth #4: You should feel instantly positive about changing

Getting Real: Letting go of old habits is hard, and you may experience a range of emotions.  Give yourself freedom to experience these feelings, but don’t dwell on them. Remind yourself of how good it will feel when you achieve your goal, and keep moving forward.

What the science says

Below are helpful hints based on research around goal setting and positive psychology.  When you find yourself needing motivation, try one of the following:

Stop ruminating on your setbacks and move towards solution focused thinking.

So you missed a few workouts this week and now you are beating yourself up about it.  Stop it. Instead try this: Recognize that these thoughts are not helpful, and begin by writing them down.  Write down a new thought that will be more helpful in achieving your goal.  Now repeat that in your head ten times.

Old thought: I’m so lazy for not going to the gym after work this week. I feel like a failure!

New thought: I am going to achieve my goals.  Next week I will get up early to go to the gym first thing in the morning.

 Change your environment.

Remove temptations from your house and workplace.  Post signs and symbols around your house, in your diary, on your computer, or even your phone as cues for action.  Change them often to maintain motivation.

Prepare for the long haul.

According to research from the European Journal of Social Psychology it takes an average of 66 days for a new habit to become automatic.  However, this can range anywhere from 18 – 254 days.  Try this: Create a 90 day action plan to give yourself enough time to form the habit.

Find an inspiring role model or coach.

Research shows that having a mentor or coach increases your chances of attaining your goals.  Just make sure the person you chose is reliable and knowledgeable about the subject of your goal (e.g. A personal trainer for a fitness goal, and a business coach for a career goal)

Be positive and specific when phrasing your goals.

‘I will be less sedentary’ (negative & vague) vs. ‘I will walk to work 4 times a week at a vigorous pace’ (positive & specific)

Use encouraging self-talk.

We are sometimes our own worst enemy and talk ourselves out of completing a task.  Instead talk to yourself in a supportive and encouraging manner.

Old school talk: ‘I’m so tired, I can’t finish this workout!’

New school talk: ‘You are doing so well and are close to finishing.  Only 3 more exercises then you can stretch and relax.  You can do it!’

Monitor your progress.

Keep a diary, checklist on the computer, or even write an online blog!  This will help you remain focused on your goal, and record measurements of your success.

Reward yourself for your hard work.

Did you just run 5k straight for the first time?  Well done, how about a new pair of running shoes, or a pedicure to treat your feet.  Just make sure rewards are not always based around food or alcohol.

Hopefully you’ve taken a few things on board that can help you achieve your goals.  Wishing you a happy, healthy, and prosperous new year.  Cheers to you and achieving your goals in 2012!!!!

Questions:

  • What are your favourite tips for staying on track with your goals?
  • How will you be celebrating the new year?
Leave your comments below!

 

Tags: , , , , , , , , , , ,

Creating Positive Purposeful Change Part 1: Setting SMART Goals

29 Dec

‘This year I’m going to exercise more!’  January comes around and you start off with a bang.  You join a gym, hire a personal trainer, and take up walking after dinner.  But slowly your motivation starts to wane and by March you’re back to your old sedentary habits, and feel defeated.  Why is it that so many of us fail to make purposeful positive change AND maintain it long term?

Some might say that you ‘just didn’t try hard enough.’  While that may be partly true, it doesn’t explain the whole story.

So why is change so hard?  The two main reasons are:

  1. Most people don’t understand the change process.  Making purposeful positive change is complex.
  2. People don’t want to make change, but feel pressure to do so.

By understanding the psychology of change, planning appropriately, and then committing to action you will be better equipped to reach your goals and maintain the resolutions you made at the start of the year.

In Part 1 of this series, I will guide you through how to develop resolutions and SMART goals which are personally meaningful.  Follow these simple steps and you will be on your way to a great new you.

Step 1.  Re-assess your goals and achievements for the current year.

Look back to your list of goals for 2011 and reflect on what you have accomplished.  Take notes on what methods and actions helped you achieve those goals.  Also record your short comings.  Learning from the past helps us to mould a better future.

Step 2.  Start with the end in mind

Do all your new year’s resolutions seem to follow the same pattern year after year?  Lose weight?  Eat more vegetables?  The same old stuff that didn’t work out so well for you this year?  Well then maybe it’s time to try a different approach.

Start with the end in mind.  Write your own eulogy.  If you were to die today what would people say about your life?  Be brutally honest with yourself.  This task is very difficult but extremely powerful.  It points out your personal strengths, and weaknesses, and has a strong emotional impact which can promote beneficial change.  Use it as a foundation to brainstorm your goals for the upcoming year and begin positive purposeful change in your life.

Click here for instructions on how to write your eulogy

Step 3: Aspirations vs Resolutions

‘The more intensely we feel about an idea or a goal, the more assuredly the idea, buried deep in our subconscious, will direct us along the path to its fulfillment.’ – Earl Nightingale

By writing your own eulogy you have planted the seed about areas in your life you’d like to change.  At the moment these are just aspirations, which by definition, is an ambition.  Resolving to change, or making resolutions, means you have made the decision to commit to change.  So take a moment now and ask yourself to commit to the decision to change.  Remember this is YOUR life and the control is in your hands.

Step 4: Be SMART and plan.

‘A goal without a plan is just a wish’ –Larry Elder

You have now asserted that you are committed to making positive purposeful change, but how will you get there?  By creating SMART goals:

S – Specific

  • What is my goal?
  • Why do I want to achieve this?
  • How will I achieve this?
  • Be as detailed as you can when writing out this section.

M – Measurable

  • How will I measure my success?
  • How often will I re-assess if I am travelling towards my goal?

A – Attainable

  • Your goal should be a stretch, but also be realistic.
  • If it is a resolution is should be something that can be maintained long term.

R – Relevant

  • Ask yourself ‘Does this goal seem worthwhile?’
  • A relevant goal is something that you are willing and able to work towards with the resources you have.  It is supposed to be challenging but doable.

T – Timely

  • Set a specific target date.
  • Give yourself enough time to complete the task without letting it become drawn out.  Commitment to a deadline will help you remain focused on the task at hand.

Use the printable worksheet below to help write out your SMART goals.  Then post them in a place that you will see them everyday; your bedroom mirror, or desk at your office. Constantly remind yourself of your commitment to change.

SMART goals worksheet

Step 5: Get off your butt and get into action!

‘Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.’ – Stephen A. Brennan

You have mapped out how you will achieve your goals, now you need to put the plan into action!  Break your goal down into small achievable steps, and commit to action by making time to achieve them.  Believe in your abilities, and the hard work and dedication will pay off.

In Part 2 of this series I’ll examine myths about change, goals, and resolutions.  Plus I’ll have some science-based tips to help you overcome obstacles you may encounter on your journey.

Questions:

  1. What have you accomplished this year?
  2. What is your favourite memory of 2011?

Leave your comments below!

Tags: , , , , , , ,

Gluten Free Polenta Pizza

28 Dec

Living gluten free doesn’t mean you have to miss out on your favourite foods, including pizza!

Pizza typically comes loaded with cheese, and high sodium meats on a refined white flour base; a combination that may make you feel heavy and bloated.  A new twist on a traditional favourite will leave you feeling light and guilt-free.  This recipe uses polenta for the pizza base, and is creamy yet crisp due to the baking process.  Perfect to use up your christmas leftovers like roast veggies, ham, or turkey.

The best part is you can customise each slice to suit your tastes.  Get the family involved and let each person pile on the toppings of their choice.  Then simply, bake, and enjoy!

Gluten Free Polenta Pizza

Serves 4 – 6; Prep Time; 15 mins (plus 2 hours refrigeration); Cooking time: 30 mins

Ingredients

Crust

  • 1 cup polenta
  • 4 cups salt reduced chicken or vegetable stock
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • Fresh ground black pepper, to taste
  • Olive oil cooking spray

Pizza Toppings (These are suggestions…customize to suit your tastes!)

  • 1 cup pizza sauce
  • Italian herb mix
  • Shredded chicken breast
  • Ham
  • Salami
  • Mushrooms
  • Baby Spinach
  • Chopped capsicum (bell peppers)
  • Tomatoes
  • Pineapple
  • Mozzarella or dairy free cheese (e.g. daiya)

Method:

  1. Line two baking trays with baking paper and lightly grease with oil.
  2. Bring stock and herbs to a boil in a large pot.
  3. Once stock has boiled slowly rain in the polenta, making sure to whisk continually
  4. Keep whisking until polenta becomes thick, about 2 – 3 minutes.
  5. Remove from heat and divide mixture between the two baking trays.  Using a spatula, spread into a thin layer;  this will ensure a thin crispy ‘crust’ when baked.  Note: The mixture may not fill the entire baking pan, just spread out as evenly and thinly as possible in a rectangular shape.
  6. Cover and refrigerate for at least 2 hours to let polenta set.
  7. Meanwhile prepare all your toppings.
  8. Remove polenta from fridge and preheat your oven to 220°C (425°F).
  9. Slide the polenta and baking paper out of the trays onto a flat surface.  Cut into 8 equal squares.  Using a spatula, place 4 squares on each baking tray. Lightly spray polenta with olive oil.
  10. Bake the squares in the oven for 12 – 15 minutes.  The polenta should be firm and slightly crisp.
  11. Remove polenta squares from oven and gently flip each piece over.
  12. Spread each piece with pizza sauce and place on desired toppings.
  13. Return to oven and bake for a further 12 – 15 minutes or until cheese has melted and toppings are hot.
  14. Serve with a side salad or steamed vegetables

To download a printable version of the recipe, click below.

Gluten Free Polenta Pizza

Questions:

  • What is your favourite ‘classic turned clean’ recipe?
  • How do you use up your christmas leftovers?

Tags: , , , , , , , , , , , ,

The Couch Potato Workout

26 Dec

Happy boxing day!!! Feel like you have a bit of a food hangover from christmas??? Don’t beat yourself up about it, instead just get moving!  Here is a workout you can do in the comfort of your own home.  All you need is a couch and a bit of floor space.  Warm up by going for a short walk around the block or jogging in place for 5 mins.  Then perform each exercise consecutively without rest.  Perform the circuit 2 to 3 times.  Rest for 1 to 2 minutes between rounds.  To download click on the link below.

The Couch Potato Workout

I’ll be back tomorrow with a gluten free recipe using your christmas leftovers.

Questions: How do you stay fit over the festive season?

Do you prefer weights, cardio, or both?

Tags: , , , , , , ,

Christmas Sunday Smorgasbord

25 Dec Bondi Beach 25/12/2011

Merry Christmas Everyone!!!! I’m going to keep this one short and sweet because I’m sure you all have better things to do than reading some long winded post on Christmas day.  Here’s the run down on everything that’s happened thus far!

The Presents (I feel so spoilt!!!)

Socks, Peter Alexander PJs, yummy smelly lotion, new perfume & a diary!!!

Trip out to the bay

A bit windy but we enjoyed the sun and scenic views

Walking around and clambering over rocks also happened.  No pictures needed to document my clumsiness thankyouverymuch.

Then the beach….complete with a pit-stop for ice cream….Nothing dairy free unfortunately!

Then home….and to rectify for missed ice cream at the beach. I headed straight to the freezer to make some of Gena’s Banana Soft Serve….Yum!!!!

Click below for a printable version of this recipe:

Banana Soft Serve

Will be back later this week with some of my recent fitness expeditions, an easy but effective at home workout, and some recipes to put you back on track for the new year!!!

Tags: , , , ,

Be Thankful for What You have…

24 Dec

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” – Oprah Winfrey

It’s Christmas eve and you are frantically wrapping those last minute gifts and thinking about the million and one things you need to get done for tomorrow’s feast.

Stop.

Take a deep breath and count to ten.

Now I want you to take a step back and look at the bigger picture.  Look beyond the presents, Christmas ham, caroling and eggnog.  What makes Christmas truly special for you?

What I find truly magical about Christmas is how it transforms people to be more caring, selfless, and have more hope for the new year that is about to arrive.

In all honesty I don’t much care for the gift giving side of things.  I think it creates too much pressure and stress than is necessary.  For me it is the traditions that I get to share with my family that is more fulfilling.

Baking cookies and making the candied orange peel with mom.

Writing Christmas cards and letters to send to friends.

Spending time with family.

Being thankful for the roof over my head, the food in my belly, and the good health of those I care about.

Wishing you all a very Merry Christmas!

Questions: What are your plans for the Christmas Weekend?

What are you thankful for this year?

Tags: , , ,

Fuel Your Fitness

23 Dec

In my first post here I mentioned that I’m a magazine whore.  I love reading all things health and fitness related and usually flick through old copies at breakfast if I’m eating solo.  I love reading the inspirational stories, finding some new moves to add to my workout, and scoping out recipes to try.  There are a great deal of things that I love about these magazines, and they provide ample motivation to keep moving and eat well.

But there is one thing that has always bothered me: the cover girl diets and training regime.  It boggles my mind how an ACTIVE woman can fuel their body on such a limited number of calories.  A typical plan for said cover girl might be:

Meal 1: ½ cup oats with protein powder or egg whites

Meal 2: Protein shake and a piece of fruit

Meal 3: Fish or chicken with ½ cup cooked rice and salad

Meal 4: Protein shake mixed with water

Meal 5: Fish or chicken and steamed vegetables

Meal 6: Protein shake mixed with water

So you are trying to tell me that this person can survive, function, AND then do weight training/cardio exercise on top of this.  No friggin way…Let me explain.  In my disordered eating days I used to eat a meal plan like the one above believing that I could achieve the results of all these cover girls.  I ate lots of protein, minimal carbs, and fat was fairly non-existent.  I was also training hard about 5 days a week and I felt like crap.  I had no energy and over time I started to waste away.

When I started recovery a dietitian helped design a new meal plan to help me add some much needed kay-gees.  During this time I reduced my training, but still remained active.  I was amazed at how much food I had to eat just to gain 500g!!!  It makes me wonder how I was ever able to cope with everything I put my body through on that silly diet.  Hindsight is a beautiful thing.

Going through that experience has made me realize that I need to listen to the cues my body is telling me.  If I feel hungry I eat, tired then I rest, and when I’m well fueled I can pump out reps like nobodies business at the gym.  It’s important to remember that you are an individual and what works for one person may not be appropriate for you.  It’s a simple lesson, but one that we tend to overlook.  I had to learn the hard way.

Learn to be kind to your active body and it will thank you in return.  And if you want your taste buds to thank you then make them this:

Chocolate Chip Banana Oat Cake

(Recipe adapted from Oh She Glows)

Ingredients:

  • 1.5 cups regular oats, processed into a flour
  • 1/2 cup regular oats (not processed)
  • 1/2 cup vanilla protein powder**
  • 1/2 cup sucanat, lightly packed (brown sugar will work too)
  • 1/2 tsp ground cinnamon
  • 1/8th tsp ground nutmeg
  • 1/16th tsp ground cloves (optional)
  • 1 tsp baking powder
  • 1/2 tsp kosher salt
  • 2 tbsp coconut oil, melted OR canola oil/other light tasting oil
  • 2 medium very ripe bananas, peeled
  • 1/3 cup applesauce
  • 1/4 cup almond milk
  • 1 tsp pure vanilla extract
  • Fold in: 1/3 cup dark chocolate chips; 1/4 cup walnuts, chopped (optional); 1 ripe banana, cut into chunks (optional)
  • Garnish: 16 thin banana slices, 16 dark chocolate chips

Directions:

  1. Preheat oven to 350F and lightly grease a 9-inch square brownie pan. Take 2 cups of regular oats and process them in a food processor until flour like in consistency.
  2. In a large bowl, whisk together the dry ingredients (processed oats, regular oats, sugars, spices, baking powder, and salt).
  3. In another bowl, mix together the oil, applesauce, almond milk, and vanilla. Add in the two peeled bananas and smash into the wet ingredients until smooth.
  4. Add the wet mixture to the dry and stir until just combined. Now fold in the chips, optional walnuts, and the chopped banana.
  5. Spread into prepared pan and garnish with additional banana and chocolate chips.  Bake for approx 35 minutes at 350°F or until a toothpick comes out clean. The cake must be cooled for at least 15-20 minutes before attempting to remove.
  6. Once fully cooled, slice evenly into 16 pieces. Store in sealed container in the fridge.

**If you don’t have any protein powder on hand, use another ½ cup of oat flour instead.

For Printable version click below

Banana Oat Protein Cake

How do you fuel your fit body?

Tags: , , , , ,

Howdy!

21 Dec

Hi There and Welcome to The Healthy Fit Diva.  My name is Sarah and I’ll be your guide along this journey.  I’m starting this blog to chronicle my thoughts (well maybe more like rants at times) on all things health and fitness related.  Seeing as we don’t know each other too well yet I thought I’d intro myself with a few random facts:

Age: 23

Occupation: Student (exercise & sports science), Pilates instructor and PT

Exercise: Love it all!!! Actually I’m not very good at sitting still for too long (i just get BORED).  I do something physical like walking pretty much everyday and go to the gym about 4 times a week.

Cardio or Weights?: Definitely weights cuz I feel so strong after. I used to loooooove doing spin but seem to have lost enthusiasm in recent years. Who knows maybe I’ll take it up again.

Pilates or Yoga?: Both, but i have more practice in Pilates.  I find they are both very calming and great for flexibility.

Foods I love: Oatmeal (well more of an obsession really!), carrots, peanut butter, and hot chocolate

Foods I loathe: Brussel sprouts, and oysters (seriously who wants to eat a big ball of slime…just saying)

Vice: I’m a magazine whore (my family can vouch for this…I have a bookcase full of them).  My favourites are Oxygen, Clean Eating, HFG, and of course some fashion or cheesy gossip mags (after all a girl does have to keep up with ‘current affairs’)

TV: Jersey shore – I used to hate it but now I can’t miss an episode.  I think reality TV is a lot like a watching a train wreck in slow motion….you know it’s bad and you shouldn’t watch, but you just can’t help yourself.

Movies: If I had to pick a favourite it would probably be Forest Gump.  I like watching movies but have a really hard time staying awake (I put this down to the dim lights and comfortable chairs).

Clothes: I’m usually hanging out in my favourite workout gear (Lululemon) and sneakers.  But if it’s for a night on the town I’m all about donning some ridiculous high heels and a sexy dress.

Quotes: ‘If it were easy, everyone would do it!’

‘As we think, so we become’

‘No matter what the past, the present offers a new beginning’

‘Destiny is not a matter of chance, it is a matter of choice’

So there you go…a little about my merry self.  Over time I hope I get to know some of you lovely people as well.  I’m off to attack a snack so take care until next time!

Tags: ,

Follow

Get every new post delivered to your Inbox.

Join 483 other followers

%d bloggers like this: