Are you feeling like your always hungry???

Do you often find yourself eating a lovely meal through out the day and then fins an hour later your tummy is rumbling again??? Well if this is you it could mean you are not eating enough  protein!

The University of Sydney did a study that found people who skimped on protein in their meals in fact ate more calories than those who did. It discovered that people who were on a 10% protein diet ate more calories overall, with 70% of these coming from snacks, when compared to people on a 15% protein diet.

Therefore is has been suggested that we should aim to get 15-20% of our daily calories from protein rich foods, which include things such as lean meat, fish, legumes and nuts.

Are you feeling Foggy!!!!

Do you often feel a little afternoon foggy and want to reach for the chocolate???? I know I do BUT instead of the chocolate, which is the not so health option you reach for the scrambled egg! Yes that's right how about some scrambled eggs or hard boiled eggs. Eggs contain amino acids which activate orexin cells in the brain, that will help the brain to wake up according to a report from the University of Cambridge scientists. So not only is eating eggs a great source of protein BUT you are also able to help get rid of that foggy feeling! So why not keep a hard boiled egg in the fridge for those moments!

Calcium are you getting enough?

So do you know how much calcium you need in a day?

If your a woman aged 19-50 you will need 1000mg per day and women over 50 need 1300mg per day!

So how can you get that amount?

200g plain low fat yoghurt contains on average 420mg
40g cheddar cheese contains 327mg
1/2 cup tofu contains 285mg
15 almonds contains 40mg
100ml fortified orange juice contains up to 80mg
100g cooked spinach contains 100mg
250ml skim milk contains 320mg
1/2 cup canned salmon contains 402mg

So next time your planning your day perhaps you might think of your calcium and if your getting enough as a lack of calcium for women can cause such things as osteoporosis!

Easy Home Made chicken Sausages

Last night I made the yummiest chicken sausages that were easy as!

500g chicken mince (if you have a mincer you can do your own using chicken breasts)
1 stem of spring onions cut up really small
1 tablespoon dried Italian Herbs
2 cloves of fresh garlic (minced)
1/2 teaspoon cayenne pepper (or if you like it hot add more)

Mix all the ingredients together and roll into sausages. I made mine into small chipolata size as I was putting them into wraps.
Lightly spray a non stick fry pan and cook over a medium heat until cooked through.

Serving ideas:

I actually put mine into a wrap and had lettuce, tomato, little BBQ sauce, some sweet potato home made chips, red onion, and a shaving of parmesan cheese. Was very yummy and low in fat.

Also could roll the chicken mix into mini meat balls and serve over some pasta with home made or jar pasta sauce. Instead of putting the mince into wraps could just serve over a salad or with some vegetables.

Challenge!!!!

Has anyone joined up to this????

1 MILLION KILO CHALLENGE 

Check it out!

Are you feeling STRESSED!!!

I recently read an article about how certain foods can help make you feel better.

If your feeling stressed try yoghurt with slivered almonds as this will give you a dose of lysine and ardine, and amino acids, which have showed results in a Japanese test that people were more calmer after eating containing these properties. Foods containing stress less goodness also include- tuna, chicken, peanuts, pumpkin seeds, ricotta and cottage cheese.

Weekly Challenge Round 1

Ok so if your reading this I am setting a challenge for this week, who is in????


I have set up a facebook group under food and living and I have already challenged the members of this group so now I am extending the challenge to people here as well, oh by the way feel free to join the facebook group if your interested in a group designed to share and ask questions on ways to eat well and train well!


Ok so back to the challenge you will need a stopwatch and your self to do this as well as determination, so who's in???????


This week your challenge is to set 2 minutes aside and to see how many burpees you can do  I want you to record your number and then I will challenge you a little later down the track to beat you first time round record. 

To perform a burpee:

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground.
3. Extend your feet back in one quick motion to assume the front plank position.
4. Return to the squat position in one quick motion.
5. Return to an upright standing position.


So join in and share your achievements!!!

Friday Thought!

Have you got your goals in mind that you want to reach, or are they written somewhere that you can see as a constant reminder. Those goals that are only in your head sometimes don't ever see the light of day, however when they are written they are more real! SO I challenge you this weekend to set some goals and write them down.

Flexibility Test

Ok so this test is to see how flexible your hamstrings are as well as your lower back. You can do this a number of ways using different objects.


The first way is to take your shoes off and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step place your feet flat against a step. You can either place the ruler between your legs on the ground or on the step. Place one hand on top of the other and while keeping your knees flat reach forward as far as you can go, holding it for a couple of seconds and measure where you can reach to.


Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).

Things to remember is not to bounce or jerk to reach further and to give it three goes and to take it on the average.

World’s Greatest Shave 2012

World’s Greatest Shave 2012