Ingredients

-           4 pieces of firm white fish

-          ½ cup light coconut milk

-          2 tablespoons soy sauce

-          2 cloves garlic, finely chopped

-          2 red chillis, finely chopped (de-seeded if you prefer it less spicy)

-          1/3 cup shallots, chopped

-          ½ teaspoon cumin

-          ½ teaspoon ground coriander

-          ¼ teaspoon turmeric

-          To serve

• Alfalfa sprouts
• Cos Lettuce Leaves

Directions

Pre-heat oven to 200 degrees.

Mix in a bowl the coconut milk, soy, garlic, chilli, shallots, cumin, coriander and turmeric.

Place a piece of foil (one piece per fillet) on the bench and top with fish fillet. Create a boat shape by raising sides of the foil and distribute coconut milk mixture between the parcels. Fold the foil to enclose the fish and juices.  Bake for 10 minutes on a baking tray.

Place a large cos lettuce leaf on each plate and top with alfalfa and then fish fillet.  Pour a little of the juices over the fish and serve immediately. Serves 4.

Ingredients:

• 1 kg  pumpkin, cooked and mashed
• 1 Tbs olive oil
• 1 Tbs  unsalted butter
• 2 Leeks thinly sliced or 2 large onions, diced
• 2 cloves garlic, diced
• 8  eggs lightly beaten
• 500g cottage cheese
• 2 Tsp nutmeg
• 2 Tbs dried mixed herbs
• 1 Cup fresh mixed herbs, finely chopped
• Sea salt and black pepper

Method:

Preheat oven to 220 degrees. Heat the  oil and butter in a frying pan and add the leek (or onions)  and garlic. Sautee until soft.

Combine the mashed pumpkin with the remaining ingredients. Pour into an oven proof dish and bake for 30 minutes covered with foil.  Bake for a further 30 minutes uncovered or until firm and golden.

Serves 6-8 people        

Ingredients: 

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 230g cooked meat (ham or sausage) cut or crumbled into small pieces
• 2 cups diced vegetables (asparagus, peppers, onions, broccoli work well, but use what’s on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions:

1. Preheat oven to 350 C.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1″ of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

By Darren Bain

Well done on registering for the 6 week challenge. Remember every time you step into the gym it’s about ‘setting a new standard’ every single session.

It’s as simple as this – “The harder you train the better the results”!

If any of you would like to get your body composition done/brief biosignature consult at the start of the 6 weeks so you can get a true indication of your results let me know and I’ll book you in with myself or Brian.

The consult will be $20. For those of you who aren’t sure what Biosignature is learn more here;

http://www.functionwell.com.au/biosignature-modulation/

http://www.functionwell.com.au/category/fat-loss-and-biosignature/ - refer to all my biosignature tip blogs

and if you’re not sure why you should get your body composition done read this article

http://www.functionwell.com.au/body-composition-vs-weight-loss/#more-146

Week 1 Tip

What Do I Have For Breakfast When Eating Paleo Style?

This is a common question I get when clients first start paleo. Below is my reply to this very question recently;

Eggs are great but you don’t want to be having them everyday as they are a food group that you can become intolerant if you have too many. If you are having them a lot e.g everyday recommend changing the way you cook them this decreases intolerance.

An example of my breakfast this morning was;

- 5 eggs scrambled, 1/2 avo, 6 strawberries and a handful of macadamias.

Yesterday was;

- Smoothie = tin of coconut milk, frozen raspberries, flax seeds, kale, 2 scoops protein powder, cocoa powder

- piece of chicken

- handful of mixed nuts

The recipe I put in Sep newsletter ‘apple and macadamia cookies’ (recipe on the website) are unreal I’ve been having a few  of those with brekky as well when Tash makes them.

Below are  a few recipes for brekky.

Almond flour pancakes

• Serves 4

Serve these with fresh berries for a nice breakfast treat.

INGREDIENTS

• 1 cup almond flour;

• 2 eggs;

• ¼ cup water;

• 1 tbsp honey;

• 1 tsp vanilla extract;

• A pinch of ground cinnamon;

• Coconut oil, butter or ghee for cooking;

• A pinch of salt;

PREPARATION

1 Combine the eggs, honey and vanilla extract in a

bowl and whisk everything together.

2 Add the almond flour, cinnamon and a pinch of

salt and combine well.

3 Heat a large pan over a medium heat, add a bit

of coconut oil or butter to coat and pour 1/8

of the pancake batter, quickly turning the pan

around to spread the pancake over the whole

pan.

4 Cook until brown on the underside, about 1 minute

and then flip and cook for another minute

on the other side.

Grain-free oatmeal

• Serves 1

This hot mixture of nuts, nut butter and spices will remind you of oatmeal or hot cereals, without the nasty

health effects. A meal full of protein and calories, perfect to pack on energy to start off the day.

INGREDIENTS

• 1 handful pecans;

• 1 handful walnuts;

• 2 tbsp ground flax seeds;

• 1 tsp ground cinnamon;

• 1 pinch nutmeg;

• 1 pinch ground ginger;

• 1 tbsp almond or macadamia butter;

• 1 banana, mashed;

• 3 eggs;

• ¼ cup coconut milk;

• 1 handful of your favorite berries;

• Extra cinnamon to garnish;

PREPARATION

1 Place the walnuts, pecans, flax seeds and spices

in a food processor and process until still coarse.

2 In a bowl, combine the eggs and coconut milk

with a whisk until it thickens a bit. Add the

mashed banana and nut butter to the egg mixture

and combine well.

3 Pour the nut mixture in the egg mixture and

combine again.

4 Pour in a saucepan over a low heat to heat the

mixture. Stir often and remove from heat as

soon as it’s warm.

5 Serve in a bowl, topped with the berries and

extra cinnamon to garnish. Extra cold coconut

milk on top is also excellent to contrast with the

hot nut mixture.

Apple & Macadamia Cookies Recipe

 Banana & Almond Paleo Pancakes Recipe

These paleo pancakes are a great way to treat yourself to a hot breakfast or dessert. With only 4  ingredients, whipping them up will be a breeze. Serve with fresh berries and coconut cream for a truly indulgent treat.

INGREDIENTS

• 4 ripe bananas, mashed

• 2 eggs

• 4 tbsp almond butter

• Butter, ghee or coconut oil for cooking;

METHOD

.1 Combine the mashed bananas in a bowl with

the eggs and mix well. Add the almond butter

and combine well.

2. Put a pan over a medium heat and melt in some

butter or coconut oil. When hot, pour in a ladleful

of the banana and almond butter mixture

and cook until browned on each side. Repeat for all

the remaining batter

HINT: Keep pancakes warm by placing in a 100 degree oven between batches

 Apple & Macadamia Cookies Recipe

Makes roughly two dozen cookies

Ingredients

• 3 large apples, peeled, and grated
• 1/3 organic dried currants
• 2 cup macadamias
• 2 teaspoons coconut oil, melted
• 2 teaspoons vanilla extract
• 1 cup finely shredded unsweetened coconut
• A pinch of  salt
• 3 large eggs, lightly beaten

Instructions

Pre-heat oven to 175c (350f).

Peel & grate apples into a bowl. Process macadamias into a rough crumble, add into the bowl.

Add all remaining ingredients and mix well.

Shape into cookies on baking paper (I used egg rings to get them even) and bake for 25-30 minutes – or until edges begin to turn brown.

Let cool off for 10 minutes and enjoy!

Kale is an amazingly nutritious leafy green vegetable. It is a cruciferous vegetable that belongs to the Brassica family of vegetables, which includes cabbage and Brussels sprouts. Kale contains high amounts of beta carotene (precursor of vitamin A) and vitamin C. It is also rich in minerals. Being a green vegetable, it is high in folic acid  and naturally low in carbohydrates.

The high calcium and magnesium content of kale helps in building bones and is a good food for those suffering from osteoporosis. Vitamin A and C are antioxidants that protect against many degenerative diseases.The high fiber content of Kale improves the digestive health and protects against colon cancer.

The high potassium and low sodium content of Kale makes it an alkaline food and helps those who suffer from acidity and other digestive disorders. Potassium also reduces blood pressure and helps in fighting heart disease. Being a cruciferous vegetable, Kale contains sulfur compounds which help in fighting cancer.

Kale is best to eat when cooked. However, Kale is considered a goitrogen food which suppresses the function of the thyroid gland and causes hypothyroidism. Therefore, those with a sluggish thyroid should avoid eating Kale.

Cooking with Superfoods: Garlic Kale Side Dish

The perfect accompaniment to any meal. The garlic and onions in this side dish add flavour to the kale whilst providing additional antioxidants.

Ingredients

• 1 bunch kale
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 small onion diced
• Sesames seeds (Optional)

Directions

1. Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
2. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic and onion in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
3. Serve piping hot sprinkled with sesame seeds if desired.

3 Cheers for Chia Seeds – Natures richest source of plant based Omega 3s

What is chia?

Chia is a tiny seed that is nature’s nutritional powerhouse. It’s the highest plant based source of Omega 3, dietary fibre and protein. Chia seeds are either black or white and have recently been added to mainstream bread products and breakfast cereals. But being a superfood, they are best eaten more often than at breakfast.

Why Eat Chia Seeds?

Omega 3 & 6 Content – By weight, chia contains more omega 3 than salmon, and has a neutral taste. Omega oils are important for heart health and in lowering inflammation in the body. If you are vegetarian or can’t stomach the thought of taking fish oil capsules each day chia seeds are the solution for you.

Fibre – Chia is high in soluble and insoluble fibre. Soluble fibre dissolves in water to form a gel like substance and swells.  Soluble fibre has many benefits, including moderating blood glucose levels and lowering cholesterol. Insoluble fibre offers many benefits to intestinal health, including regular gut function and can reduce the risk and occurrence of colon cancer.

Weight Loss and Management – Due to the gel forming properties mentioned above, chia seeds are the food of weight control champions. This unique gelling action keeps you full for longer and the fat content of the seed slows down gastric emptying of the stomach.

Where Can I get chia seeds from?

Health food stores are guaranteed to sell chia seeds and most Coles and Woolworths stores stock them in their health food section. Otherwise jump online and have a look at Australian company  The Chia Co who deliver to your home. Average prices are at $7.00 per 150grams.

How do I use them?

Being neutral in taste with a nutty texture, the opportunities are endless! Add them to yoghurt, smoothies and protein shakes. Sprinkle in muffin and pancake mixtures or even when cooking mince. They can be taken in liquid form by adding to juice and allowing to soften for 10 minutes.

Winter time is fast approaching and with the weather cooling down the threat of catching a cold is inevitable! The common cold is caused by one of 200 viruses which gives rise to symptoms such as a runny nose, nasal congestion, sneezing and coughing.

Everyone hates a cold! Even the mild ones are unpleasant while more severe colds cause us to take time from work or interfere with our family life. But, there are some practical steps and home remedies that can lessen the symptoms and severity of the common cold.

Chicken soup: Generations of parents have spooned chicken soup into their sick children. Modern proof of the immune-enhancing, cold-relieving benefits of chicken soup first appeared in 1978. Chicken soup may be soothing because the amino acid cysteine released from chicken during cooking chemically resembles the drug acetylcysteine, which doctors can prescribe for respiratory ills. Eating chicken soup exerts an effect on the immune system, making neutrophils (white blood cells released in great numbers to attack viral infections) less likely to congregate in the bronchial tubes, where they trigger swelling and excessive mucus production. This has anti-inflammatory and mucus-thinning effects.

Honey and lemon: This genius combination soothes the mucous membranes of the throat and has an antibacterial effect – raw manuka honey is best. Research shows that people who take a spoonful of honey before bed cough less and sleep better than those who take over-the-counter products for coughs and colds. Adding a little lemon to the honey will increase its anti-microbial effect. Honey and lemon can also be combined with hot water to make a soothing tea. An added benefit of using fresh lemon juice is that it helps to alkalize the body which helps to boost immunity

Echinacea: Whether or not echinacea helps prevent or treat the common cold remains under debate. Several clinical trials have shown that people who take echinacea as soon as they feel sick reduce the severity of their cold and have fewer symptoms than those who do not take the herb. One study of 95 people with early symptoms of cold and flu (such as runny nose, scratchy throat, and fever), found that those who drank several cups of echinacea tea every day for 5 days felt better sooner than those who drank tea without echinacea. Other ways include echinacea in your diet is to take it in supplement form available from your local health food store.

Other Immune Boosting Foods to Stop a Cold in its Tracks

Garlic – thanks to its sulfur containing compounds, this food has strong antibacterial and antiviral properties and should be consumed daily.

Ginger – A hot cup of ginger tea can provide relief from cold and cough within minutes, and also ward off the flu virus. Ginger encourages the body to produce Dermicidin, a substance that helps in fighting off infections.

Mandarines – the high vitamin C content in mandarines are a sure winner for boosting your body’s defenses. Lucky for us they are in season at the perfect time for fighting the common cold.

Oysters – another reason to indulge in oysters is due to their high immune boosting zinc content.

This month Easter and the ANZAC day holiday period are among us. This is likely to equal time off from your usual fitness routine. When you combine that with the abundance of hot cross buns and chocolate bunnies, it is no wonder that the Easter period lends itself to indulgence.

There are some ways to ensure healthy eating wins the war against the Easter bunny.

- By eating dark chocolate Easter eggs and bunnies you will still be able to celebrate the day whilst getting a dose of free radical antioxidants. Because the kind of fat found in dark chocolate is stearic acid, it slows the digestion down and keeps you feeling full longer, so you don’t overeat

-If the sheer volume of chocolate in the house becomes overwhelming around Easter time it may be a good idea to suggest a “Secret Easter Bunny” program amongst your friends and family. Like with Secret Santa, you are assigned one person to buy an egg for. This is both cost saving and waistline friendly. Australians spend more than $200 million on Easter eggs every year.  You will still be able to indulge but be less likely to be tempted by all the leftovers.

- Stick to Sunday! Easter products used to arrive in shops just a few weeks before the festival itself. These days supermarkets unveil their Easter products on Boxing Day, bakeries selling hot cross buns welcome in the new year.  If you can’t face the thought of an Easter without chocolate, enjoy your eggs and hot cross buns on Easter Sunday only – not the three months leading up and after it!

And most importantly, try to get some physical activity in. Join in the ANZAC Day parade, backyard cricket or come into the gym for a workout. Our opening hours over the Easter period are:

Good Friday: CLOSED

Easter Saturday : 7am-9am

Easter Sunday: CLOSED

ANZAC DAY: 1-4pm

Tuesday 26th April: 1-4pm