Tag: nutrition

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Nutrition

New Healthy Eating Pyramid

Today Nutrition Australia has released the latest version of the “Healthy Eating Pyramid” for Australians. The ‪#‎newpyramid‬ is here, in an effort to combat growing nutrition confusion and risky fad diets.

One of the positive changes is that there is a greater emphasis on fresh vegetable (mostly) and fruit intake which is now at the base of the pyramid.
Grains, cereals and other starchy carbohydrate foods now have a smaller representation on the next level up. Vegetables now occupy the largest space and herbs and spices are included as well which is great.

It also puts healthy fats at the very top of the pyramid which could be seen as a good thing. At least now people know to MONITOR their fat intake, as it contains almost TWICE as many calories per gram as protein and carbohydrates (yes even the “good fats”), rather than just avoiding fats altogether.

They have also made the distinction between sugar and ADDED sugar, saying the latter along with high salt intakes is the one to avoid.

The Pyramid is never going to fit EVERYONE in the population, but it can be a good place to start for those who have no idea about nutrition.  If you read the Qualia Review you will learn that we are all unique and our body’s needs are all individual so there will never be a perfect food pyramid that suits everyone’s nutritional beliefs – but promoting more veggies can only be a positive thing. Hopefully this can bring some positives changes that affect the growing obesity and health crises in Australia.

HealthyEatingPyramid2015

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MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

MaxNRG Personal Training Pty Ltd
Gladstone Park VIC 3043
0403 741 278
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Categories
Nutrition

Healthy Recipes #60 – Soups

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty side dish recipe ideas –  Mashed Cauliflower and Grilled Asparagus and now try this weeks delicious Soup recipes.

This weeks two new Soup meals options are:

  • Chilli Soup
  • Pot Roast

 

Chilli Soup

Ingredients
2 tsp Coconut Oil, Organic
1 head Garlic, peeled and chopped
1 Onion, chopped
2 Green Bell Peppers, seeded, chopped
3.5 lb Beef Rump Roast, cubed
1 Tbsp Smoked Paprika
1 tsp Chipotle Powder
1 tsp Black Pepper
1 tsp Salt
2 tsp Cumin
30 oz Fire Roasted Tomato
6 oz Tomato Paste

Method
1. Rinse and chop the onion and peppers.
2. Peel the garlic and give it a rough chop.
3. Heat a cast-iron pan over medium heat with 1 teaspoon coconut oil.
4. Sauté the onion and garlic until the onion starts to turn translucent.
5. Transfer to a large soup pot.
6. Sauté the peppers for 3–5 minutes to give a slight char.
7. Add to large soup pot.
8. Add remaining 1 teaspoon of coconut oil to skillet and sear the cubed meat,
approximately 5 minutes.
9. Add to large soup pot.
10. Add seasonings and continue to cook over medium heat, stirring the beef through
the peppers and the onion.
11. Add the diced tomatoes and tomato paste, continue to stir until the tomato paste
dissolves into the chili.
12. Cover, reduce heat to low, and simmer for 3–4 hours.

Prep Time: 20 minutes
Cook Time: 3-4 hours } Total Time: 4 hours

[ Serves 6 ]

Pot Roast

Ingredients
1 Onion, cut into chunks
1 Tbsp Salt and Pepper
2 cup Beef Broth
2 Parsnip, peeled and cut into chunks
3 lb Beef Chuck Shoulder Roast
5 Raw Carrot, Organic, peeled & sliced
5 Turnips, quartered
1 sprig Fresh Thyme
1 sprig Sage
5 cloves Garlic
1 Bay Leaf

Method
1. Rinse and chop all vegetables.
2. Place vegetables to cover the bottom of a crock pot dish.
3. Place chuck roast on top of vegetables, and place remainder of vegetables around
roast.
4. Pour in two cups of beef broth, and sprinkle salt and pepper over the top.
5. Place lid on crock pot, and cook on low for 6–8 hours.
6. About 1–2 hours before finishing, place bouquet garni into the crock pot and
continue to cook on low.
7. Serve.

Prep Time: 25 minutes
Cook Time: 6-8 hours } Total Time: 6-8 hours

[ Serves 6 ]

 

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #59 – Side Dishes

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Breakfast recipe ideas –  Bacon & Eggs and Breakie Burrito and now try this weeks delicious side dish recipes.

This weeks two new side dish options are:

  • Bacon & Eggs
  • Breakie Burrito

 

Mashed Cauliflower

Ingredients
1 Cauliflower
1 Tbsp Butter, Unsalted
1/2 tsp Salt and Pepper, to taste
1 tsp Chives , chopped

Method
1. Rinse cauliflower under cool water.
2. Trim florets from the base of the cauliflower.
3. Place a steamer basket in a large soup pot and fill the bottom of the pot with
water.
4. Place cauliflower florets into the steamer basket, cover with a lid and turn burner
onto medium heat.
5. Steam cauliflower until fork tender.
6. About 10-15 minutes.
7. Place steamed cauliflower into a food processor or high speed blender.
8. Season with salt and pepper.
9. Add a tablespoon of butter or coconut oil.
10. Puree until smooth, and serve.
11. Garnish with chopped chives.

Prep Time: 10 minutes
Cook Time: 15 minutes } Total Time: 25 minutes

[ Serves 4 ]

Grilled Asparagus

Ingredients
1 lb Asparagus
1 Tbsp Coconut Oil, Organic, melted
1/2 tsp Salt
1 tsp Black Pepper

Method
1. Preheat grill to medium-high heat.
2. Rinse asparagus under cold water.
3. Grasp asparagus spears near the tip and base. Bend tips together until spears
naturally snap.. Discard bottom portions.
4. Toss asparagus spears with melted coconut oil.
5. Sprinkle with salt and pepper.
6. Lay asparagus on grill across the grill/pan
7. Grill for 5 minutes, rolling occasionally to cook evenly.

Prep Time: 5 minutes
Cook Time: 10 minutes } Total Time: 15 minutes

[ Serves 2 ]

 

 

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #58 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty dessert recipe ideas –  Muffins – Banana Nut and Baked Apple and now try this weeks delicious dessert recipes.

This weeks two new healthy dessert options are:

  • Bacon & Eggs
  • Breakie Burrito

 

Bacon and Eggs

Ingredients
4 strips beef bacon
2-4 eggs
1-2 cups shredded green cabbage
2 tsp coconut oil
Salt and pepper to taste

Method
1. Preheat oven to broil at 500°F, and raise the oven rack to the top level.
2. Place bacon strips onto a baking sheet and set a side.
3. Heat 1 teaspoon coconut oil in a frying pan on medium heat.
4. Saute green cabbage until soft and a bit crispy. Season with salt and pepper and
remove from heat.
5. Heat remaining teaspoon of coconut oil in frying pan on medium heat.
6. Crack eggs into frying pan and cook 2-3 minutes, flipping once. Remove eggs from
heat and plate with the cabbage.
7. Place bacon in oven and broil for 7 minutes a side, flipping once.

Prep Time: 10 minutes
Cook Time: 15 minutes } Total Time: 25 minutes
Serves: 2

Breakfast Burrito

Ingredients
3 eggs, whisked
1/4 lb ground beef or turkey
1/8 cup red onion, julienned
1 tsp coconut oil
Cilantro for garnish

Method
1. Brown ground beef or turkey in a pan over medium heat.
2. One the meat is no longer pink, season with cumin, onion powder, garlic powder,
paprika, salt and pepper. Once mixed, set aside.
3. Whisk eggs in a small mixing bowl.
4. Heat coconut oil in a large non stick skillet over medium low heat.
5. Pour eggs into pan, making sure they a spread out in a thin, even layer.
6. Slow cook eggs, without flipping, for 6 minutes.
7. Gently slide eggs onto a plate. Top with the seasoned meat, guacamole, salsa,
onion, and garnish with cilantro.

Prep Time: 10 minutes
Cook Time: 10 minutes } Total Time: 20 minutes
Serves 1

 

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #52 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Dinner recipe ideas –  Tandoori Pork and Chilli Pork – Slow Cooked and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • STRAWBERRY VANILLA SMOOTHIE
  • TROPICAL SMOOTHIE

STRAWBERRY VANILLA SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• 10 big frozen strawberries
• 1 cup skim milk
• 1 cup water

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 261
PROTEIN : 38g
CARBS : 25g
FAT : 1g

TROPICAL SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup frozen pineapple chunks
• 1 frozen banana
• ½ cup frozen mango
• 1 teaspoon coconut extract
• 1 cup water
• 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 325
PROTEIN : 31g
CARBS : 48g
FAT : 1g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #51 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Dinner recipe ideas –  Orange Cream Icey Smoothie and Peachy Cream Smoothie and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • TANDOORI PORK
  • CHILI PORK – SLOW COOKED

PORK TANDOORI

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound pork tenderloin
• 1/3 cup plain greek yogurt
• Juice of 1 lime
• 1 small onion, sliced
• 1 tablespoon minced fresh
ginger
• 2 large garlic cloves, finely
chopped
• 1 tablespoon paprika
• 1 teaspoon ground coriander
• ¼ teaspoon cayenne pepper
• Salt

DIRECTIONS
1. Stir together yogurt, lime juice, onion, ginger, garlic, paprika,
coriander, salt, and cayenne pepper in small bowl.
2. Put pork in large shallow baking dish and spread yogurt mixture
all over. Cover with aluminum foil.
3. Preheat oven at 350oF.
4. Place pork in the oven and bake for about 35 minutes.

Per Serving
CALORIES: 203
PROTEIN : 33g
CARBS : 2g
FAT : 7g

CHILI PORK – SLOW COOKED

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound pork tenderloin, cubed
• 2 big tomatoes, diced
• 1 small onion, chopped
• 1 green bell pepper, diced
• 1 clove garlic, crushed
• 1 tablespoon chili powder
• ½ cup water

DIRECTIONS
1. Transfer the pork to a slow cooker (or in a baking dish).
2. Stir in the tomatoes, water, onion, pepper, garlic, chilli powder.
3. Cover the slow cooker, set it to low, and let it cook for 6 hours
(or 45 minutes at 350oF in cooking in oven).

Per Serving
CALORIES: 182
PROTEIN : 30g
CARBS : 2g
FAT : 6g
To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #44 – Lunch

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty snack recipe ideas –  Banna Split Smoothie and Blueberry Smoothie and now try this weeks delicious lunch recipes.

This weeks two new healthy lunch options are:

  • SPICY PEANUT CHICKEN
  • SUPER SPICY CITRUS CHICKEN

SPICY PEANUT CHICKEN

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 4 boneless, skinless
chicken breasts (4oz each)
• 2 tablespoons raw peanuts
• 1 teaspoon ground cumin
• ½ teaspoon ground cinnamon
• 2 tablespoons peanut oil
• ½ onion, thinly sliced
• 2 tablespoons natural peanut
butter
• 1 tablespoon lemon juice
• 2 cloves garlic, crushed
• ½ fresh jalapeño, sliced

DIRECTIONS
1. On a saucer or plate, stir the cumin and cinnamon together and
then rub into both sides of chicken breasts. Put the oil in a heavy
pan over medium heat and add the chicken and sliced onion.
Brown the chicken a bit on both sides.
2. While that’s happening, put all the liquid in a blender or food
processor along with the peanut butter, lemon juice, garlic, and
jalapeño. Blend until smooth (tip: wash your hands after handling
hot pepper).
3. Pour this rather thick sauce over the chicken (after turning the
chicken) and cover. Turn the heat to low, and let it cook for 10 to
15 minutes or until the chicken is cooked through.

Per Serving
CALORIES: 253
PROTEIN : 30g
CARBS : 4g
FAT : 13g

SPICY CITRUS CHICKEN

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 4 boneless, skinless chicken
breasts (4oz each)
• 2 tablespoons olive oil
• 3 tablespoons lime juice
• 3 tablespoons lemon juice
• 2 teaspoons red pepper flakes
• 2 teaspoons grated ginger
• ½ teaspoon natural honey
• Pinch of stevia
• 2 scallions, finely sliced
• 2 tablespoons chopped cilantro

DIRECTIONS
1. Sauté the chicken in the olive oil over medium-high heat. Cover
the pan and tilt the lid.
2. While it’s sautéing, mix together the lemon juice, red pepper
flakes, ginger, stevia and honey.
3. After the chicken has turned golden on both sides (about 4 to
5 minutes per side), pour the lime juice mixture into the pan.
Turn the breasts over to coat both sides. Sauté for another 2 to
3 minutes on each side and move the chicken to serving plates.
Scrape the liquid from the pan over the chicken.
4. Scatter sliced scallions and chopped cilantro
over each portion and serve.

Per Serving
CALORIES: 174
PROTEIN : 27g
CARBS : 3g
FAT : 6g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #43 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty dinner recipe ideas –  Mexican Beef Roast and Beef with Asian Mushroom Sauce and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • BANANA SPLIT SMOOTHIE
  • BLUEBERRY SMOOTHIE

BANANA SPLIT SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• 1.5 cup water
• 1 frozen banana
• ½ cup frozen pineapple chunks
• 5 frozen strawberries
• 1 teaspoon pure cocoa powder

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 358
PROTEIN : 31g
CARBS : 54g
FAT : 2g

BLUEBERRY SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup greek yogurt
• 1 cup frozen blueberries
• Pinch of stevia
• 1 cup water
• 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 281
PROTEIN : 42g
CARBS : 26g
FAT : 1g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #42 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Snacks recipe ideas –  Cottage Tuna Salsa and Double Almond Cottage Cheese and now try this weeks delicious Dinner recipes.

This weeks two new healthy Dinner options are:

  • MEXICAN BEEF ROAST
  • BEEF WITH ASIAN MUSHROOM SAUCE

MEXICAN BEEF ROAST

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound beef round roast
• 1 can (14 oz) no-salt-added
stewed tomatoes
• 1 cup salsa
• 2 diced green chillies
• 1 small onion, cut in chunks
• 1 green bell pepper, sliced

DIRECTIONS
1. Place roast in slow cooker.
2. In a bowl, combined stewed tomatoes, salsa,
green chillies, onion and green pepper.
3. Spoon over meat.
4. Cover and cook on low 8 to 10 hours or until
the meat is tender but not dry.

Per Serving
CALORIES: 191
PROTEIN : 28g
CARBS : 4g
FAT : 7g

BEEF WITH ASIAN MUSHROOM SAUCE

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound lean red meat of your
choice, cut in strips
• 12 big sliced mushrooms
• 3 tablespoons soy sauce
• 4 tablespoons Greek yogurt
• 2 cloves garlic, minced
• ½ cup low sodium beef broth
• 2 scallions, chopped
• Salt and pepper

DIRECTIONS
1. Put the mushrooms in a slow cooker and place the beef on top.
2. Scatter the garlic, and salt over it.
3. In a bowl mix the broth, Greek yogurt, soy sauce, and pour
around the beef.
4. Cover the slow cooker, set it to low, and let it cook for 6 hours.
5. When the time’s up, remove the beef from the slow cooker and
put it on a platter.
6. Top with the scallion, and serve.

Per Serving
CALORIES: 198
PROTEIN : 33g
CARBS : 3g
FAT : 6g
To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #41 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Lunch recipe ideas –  Mexican Potato Salad and Oriental Rice and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

  • COTTAGE TUNA SALSA
  • DOUBLE ALMOND COTTAGE CHEESE

COTTAGE TUNA SALSA

INGREDIENTS
• ½ cup low fat cottage cheese
• 1 can tuna (drained – 3oz)
• 1 tablespoon salsa
• 1 teaspoon olive oil
• Pinch of oregano
• Pinch of black pepper

DIRECTIONS
1. Mix all the ingredients together in a bowl, stir well and enjoy!

Per Serving
CALORIES: 222
PROTEIN : 37g
CARBS : 5g
FAT : 6g

DOUBLE ALMOND COTTAGE CHEESE

INGREDIENTS
RECIPE MAKES 1 SERVING
• ½ cup low fat cottage cheese
• 1 teaspoon natural almond butter
• 1 tablespoon slivered almonds
• Pinch of stevia
• Pinch of cinnamon

DIRECTIONS
1. Mix all the ingredients together in a bowl, stir well and enjoy!

Per Serving
CALORIES: 195
PROTEIN : 18g
CARBS : 6g
FAT : 11g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au