Category Archives: fit

Fernwood Fitness Giveaway

Head over to my Instagram account- Halfway2Healthy for an AWESOME new Giveaway!

Repost image & follow @fernwoodfitness @halfway2healthy & hashtag #FitForFifteen 

Australian Residents Only

Random Winner Selected Dec 26th 2014 

Prize includes Fernwood Fitness Back Pack, Fernwood Fitness Microfibre Towel, Fernwood Fitness Healthy Cook Book, Fernwood Fitness Thermos, Fernwood Fitness Drink Bottle & Everlast Keyring 

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Tofu Scramble

Easy Peasy!

Light, protein packed and vegan.
Tofu is so versatile & is available in many forms.  Silken Tofu is ideal for scrambling. 
Dice a pack of silken tofu and cook in a fry pan for a couple of minutes.

 Add half a jar of salsa of your choice and cook for  five minutes.  

Add herbs & spices of your choice and then sprinkle with cheese. I used Cheezly vegan cheese. 
Serve with salad or on toast. I paired it with a pulse salad that I’d picked up from Woolworths. Nutritious, and easy to make, this could be thrown together for any meal. 

15 Kilo Weightloss

So I’m nearly there.

I’ve lost 15.2 kilos with 4.8 kilos to go to reach my weightloss goal.
It wasn’t easy. But it was at least achieveable & I didn’t need to sweat it up at the gym or perform a zillion crunches.
I just looked at the situation logically.
How does my body feel and/or react to certain foods. And what exercise do I actually enjoy?
With the aid of a FitBit I was able to track my calorie burn progress on a daily basis & work out my intake from there…
It’s a simple equation that makes sense but acting upon it & sticking with it is the challenge.
For example- 
Burn more calories than ingested.
I think the downfall to this is the food choices. A food may be low in calories, but is it nutritionally beneficial?
Is it going to be satisfying?
Is it going to be enjoyable to eat?

 

Being creative with foods & trying new meals can make eating more of an event than something that needs to be done.
My purposeful exercise was a minimum of a one hour walk per week. Sometimes I couldn’t do this but I planned my times carefully and tried to attempt this a couple of times a week. Nothing strenuous or involved, an almost leisurely stroll listening to some upbeat tunes.
I also aimed for a minimum of 10,000 steps per day- easy when working in retail, but was actually easier than I first though when on my days off.
I also had a 2,000 calorie burn per day.
All this was measured using a FitBit that I religiously wore daily. It’s a fantastic, high tech pedometer which also tracks sleep patterns, weightloss & stairs climbed.
Foods that were high on my priority list were fresh fruits & vegetables. When I couldn’t purchase something in particular- tinned was more than suitable. I made a lot of salads, and ‘tasting plates’- a bit of this & a bit of that, anything from croutons to salmon to dip to prawns. 
I ignored Fat Free & Diet labelling & instead actually read the nutritional information, focusing on the calories, fat & salt & sugar. 
Calories are a measurement of energy, literally instructing the buyer on how many calories to burn to create obsolete calories.
Desserts & sweets were still on the list & I just came up with better, healthier versions of recipes & favourites.
Substituting ingredients for others, & making smaller portions meant feeling satiated and also successful.
I weighed weekly to keep tabs on my progress but mainly used my clothes & general feelings of wellness to judge how I was progressing.
Breads & pasta made me feel heavy & bloated so rather than cutting these foods out I had smaller portions & allowed them a couple of times a week. Bloating & general ‘blah’ disappeared & whether it’s a sensitivity or intolerance I felt much more in control & balanced.
After about six months my skin was better, bloating & hunger was under control & my clothes were loose!
I was fitting into pre pregnancy & pre any where close to pregnancy clothing. 
My meals are now lighter- in calories, fat & salt, much more nutritionally balanced & made from scratch. Plus cup cakes, slices & brownies are still on the menu.
I’m still focusing on my steps & burning calories but it’s become second nature & counting calories are not such a strict priority.

I’ve been enjoying, vegan & vegetarian meals, the occasional meat dish, lots of seafood & many varieties of fruits & vegetables. I’m hoping to lose a small amount more & really focus on being nutritionally balanced, fad-free & comfortable when eating foods & not worrying about bloating or lethargy. 

  

24 Days of Salad: Tasting Plate

This has to be my favourite type of salad.

A bit of everything without the pile of greens! 
Usually a plate of lettuce with a few chopped up vegetables isn’t exactly enticing but a small variety of vegies and sauces displayed right, look much more appealing.
Try mushrooms, mini capsicums, pretzels (yes pretzels), nuts, mayonnaise and cheeses can make all the difference. It almost turns into a platter, hence tasting plate.

I used egg free mayonnaise, salsa and some left over salad dressing (see my radish and apple post) from a previous day as my sauces. I find it fun to dip the vegetables rather than have a ‘dressing’.
I had a few bits and pieces left in the fridge- half an avocado, some olives and mushrooms so I added some sliced capsicum, feta, artichoke hearts & mung bean sprouts.
It’s a light dish, and was my dinner after finishing work at 9pm.
The calories are fairly low too, but types of mayonnaise and depending on dressings or dips used can make all the difference.
I prefer to eat vegan or vegetarian when I can and I find the alternatives, like vegan mayonnaise and cheeses feel better during digestion and give my stomach a lighter feeling. I find there’s less bloat too.
There are so many ‘better’ options these days and so many things can be made from scratch too.

24 Days of Salad: Cranberry & Feta

So this salad was meant to be made with spinach but I only realised this as I tossed the last of the spinach to the guinea pigs. 

I scrounged up some coleslaw and added a handful of low fat feta diced, a handful of dried cranberries & two sliced spring onions. I drizzled some balsamic vinegar over the top too.
It combines sweet and salty flavours and perfect as a light meal. Next time I would as some raw almonds too.

Quest? Over the rest?

And the last thing you want to do is throw that hard work away by eating other nutrition bars or meal replacement bars that are little more than thinly disguised candy.’ 
From the Quest website. 

Yes this is a pretty true statement.
A lot of protein bars are filled with lots of processed sugars & high carb contents.
Quest Bars are high fibre, low carb & contain only a few ingredients. A few many less than most protein bars.
Lo Han Guo is a plant found in China, this is used to add sweetness, as is stevia, sucralose & erythritol. 
The latter proven, to not upset even the most sensitive of stomachs. 
Not all these sweeteners are used in all bars.
Quest uses nut butters for their chewiness which also means even more protein & no trans fat!
Whey isolate delivers protein to your body, helping to
-increased muscle mass
-aid in the loss of body fat
-enhance immune function
– helps absorption of amino acids
Each bar is high in fibre, and aids in digestive health, feelings of fullness & general well-being. 

The purpose of protein is to maintain muscles, fluids & organs in the body. High activity requires more protein or the bars can be used between meals. 
Don’t over do it though. 

Unless you want to gain weight, stick to a protein bar as a snack or after exercise; after all they are filled with extra calories, so are suitable if you wish to bulk up. 

When using for weight loss, enjoy as a snack on a calorie controlled diet & before and/or after exercise.

These bars have become hugely popular in Australia & can currently be purchased from Go Vita or GNC. They are very expensive though, over $3.50 a bar or up to $40 a box. 
I recommend ordering straight from the USA through iherb.com. A box of Quest Bars cost about $26 plus $8 shipping although, trust me, you’ll get your discount on shipping (minimum $60 purchase I believe) once you peruse all their other health products. 

My recommendations are Chocolate Brownie & Apple Pie. 

Zap them in the microwave for even more amazing taste!