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Ingredients 
  • 15g Chia Seed
  • 12g Bare Blends Organic Cacao WPI Blend
  • 60ml Skim Milk
  • 60ml Coconut Milk  / Coconut Cream
  • 2 Strawberries
Instructions
  1. Slice Strawberries
  2. Mix Protein Powder with Skim Milk
  3. Mix in Chia Seed well
  4. Add all ingredients into a mug or dessert cup
  5. Put in the fridge for at least 4 hours best to leave overnight.
  6. Eat cold.

 
 
Total Calories: 162   |   Carbs: 5.2g   |   Protein:15.9g   |   Fat: 8.6g |   Sugar 1.9g  -  Serves 1

In need of a quick chocolate fix that is high in protein and good fats then look no further.

Ingredients
  • 50g Coyo Yoghurt Natural
  • 1/2 - 1 teaspoon Natvia (optional)
  • 18g Bare Blends Protein Powder
  • 2 Fresh Large Strawberries
  • optional sprinkle Chia Seeds (will help you feel fuller)

Instructions
  1. Measure out all ingredients. 
  2. Place 2 dollops of yoghurt in a bowl
  3. Sprinkle over protein powder and natvia and chia seeds
  4. Eat with a teaspoon so it last longer :)

This is a great option for breakfast you can sprinkle some flaked almonds on top and even mix in some raw pasturised egg whites to increase protein or just have as it is as a snack or dessert :)
 
 
It was such a gorgeous day today and with the Sunshine Coast Half Marathon only nine weeks away I needed to get out and test my Vibram Five Finger shoes for a good distance run to see how my feet fared but also being Sunday it is family day with the boys so I incorporated both events into the one day.

We started our run at Tickle Park in Coolum Beach. Packed up the kids in the running pram with apples, crackers, hats, blankets, iPad, water and Bare Blends protein for my shake later and set off for the 6.4km return trip to visit Jeff the T-Rex at Palmer Coolum Resort in Yaroomba.

This run is one of the most scenic runs along the coast and it starts with a serious ascent when pushing a pram weighted to around 45kg that it was nice to get to the first stop being Wilkison Park with the Coolum Beach lookout. You have 180 degree views of the ocean looking over Coolum Beach to the north and Point Arkright to the south. 
Coolum Beach Lookout
Wilkison Park - Coolum Beach Lookout
Just stunning but only enough time for a quick pic then back down the other side of the hill to climb up another great hill not the steepest but maybe the longest and about three quarters of the way up takes you up to Point Arkright Lookout. Not sure if that is what it is really called so feel free to correct me :)
With more breath taking views this is a popular place to watch the surfers from and also has a car park here too (handy to know on busy days).

We keep on moving up the rest of the hill where the ocean starts to slowly disappear more from view. Even though we running along David Low Way, a very busy road any day of the week, it is something which I barely even notice as there are so many things to focus on... mainly sucking in lots of oxygen to get my legs running up these punishing hills with the pram.
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Just on top of the hill we run through what looks like a green tunnel heading into darkness but I am pleasantly surprised it leads to an opening with a fabulous place for a picnic with ocean views and steps leading down to the beach and also keep your eye out for the Aboriginal artwork on the tree stumps (easy to miss on the way there and there is a car park here too).

Just after this we head off and away from the road to a series of smaller but often steeper hills where you can glimpse the ocean between the trees. It kind of feels like you are in a forest and it is quite beautiful and serene through this part of the run until those hills come up and all I care about is making it to the top.

You will come out Yinneburra St where you will have to run along this section of the road and turn right at the end to get back on the footpath. It is a quiet street and also leads down to Birrahl Park where there are toilets if needed and the remains of a shipwreck are buried in the sand. Great for the kids to explore.

It is pretty much a flat run the rest of the way to Palmer Coolum Resort to see Jeff the T-Rex. Palmer Coolum Resort also has a few other dinosaurs but this was just a quick trip so we checked him out from a distance ran down and looked at all the flags of other countries trying to guess what they were, something to drink an apple for the boys and headed back with a straight run home without any stops this time.
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Jeff the T-Rex at Palmer Coolum Resort, Queensland
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Coolum Beach, Queensland
Back at beautiful Coolum Beach, pram went back into the car and out came the front-end loader and dump truck then down to the beach. Really quiet with only a few surfers and swimmers as it is winter so seriously who would swim?

Love Coolum Beach as there are so many things for the kids to do, play in the sand, skate park, Tickle Park playground, climb the rock walls and of course swim in the ocean plus it gives me a chance to stretch out while the kids are playing. Such an energetic start to the day where everyone is happy...until it is time to go home.
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Distance

3.2km One Way
6.4km Return

Terrain

Footpath and a few roads to cross. Quite a few big hills to go up and down. Great views!

Running Tip

Run up the hills and use the walk down the hills to recover as a few of the hills are quite tough. Make sure you time it!
 
 
In the last few weeks I have had many people ask me why is it ok to drink green tea and not coffee when they both have caffeine so hopefully this will answer that question and help to create positive habits for our bodies and mind through education.

What's so bad about coffee?

Coffee is a stimulant and will stimulate your adrenal hormones and when over stimulated may eventually burn out the adrenal glands which can cause an estrogen dominance which can lead to osteoporosis.

Coffee is also know to increase the acidity levels in the blood causing the body to pull calcium from your bones and teeth to compensate which leads to an even higher risk of osteoporosis. (1)

It will interfere with your body’s ability to use folate (B9), and vitamins B12 and B6a. Nutrients which are important in keeping  homocysteine levels in the healthy range. Elevated homocysteine levels are associated with a number of serious disease  conditions. (2) 

Coffee can also create insomnia, raise blood pressure, raise stress hormone levels, increase symptoms of anxiety, cause heart palpitations and deplete the body of iron.
 

What's so good about green tea?

Green tea contains a naturally occurring antioxidant called EGCG which has the health promoting potentials to improve digestion, inhibit bacterial and viral infections, neutralise fats and oils in your body and help with fat metabolism, protect against oxidation in your brain and liver, enhance brain function and support healthy gums.

Never substitute water for green tea as this is always the best choice but having 3 cups a day of an organic pesticide free green leafed tea according to most of the research is beneficial for receiving the health benefits however if you are pregnant or breastfeeding it is best to avoid all caffeine. (1)


References
(1) http://articles.mercola.com - Is Drinking Tea or Coffee the Smarter Choice?
(2) http://en.wikipedia.org/wiki - Homocysteine

Images
Coffee Beans In Jar Stock PhotoBy nuchylee, published on 13 April 2012 - image ID: 10079939
Green Tea Stock PhotoBy zirconicusso, published on 21 May 2013  - image ID: 100169105
 
 
An egg white smoothie that doesn't taste like egg whites!

Ingredients
  • 125ml of Golden Eggs - Egg Whites
  • 1/2 - 1 teaspoon Natvia
  • 100ml A2 No Fat Milk 
  • 1/4 - 1/2 cup Frozen Blueberries
  • 1 teaspoon Chia Seeds 

Instructions
  1. Measure out all ingredients. 
  2. Place all ingredients in a blender or magic bullet and mix for around 20 - 40 seconds.
  3. Drink :)
 
 
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Quinoa and Egg White Pancakes
Quinoa and Egg White Pancakes This is my breakfast nearly every morning I just love it!!!

Recipe makes 2 servings I leave half in the fridge for the next morning to reduce preparation time.

Ingredients
  • 250ml of Golden Eggs - Egg Whites or 9 egg whites
  • 1/2 - 1 teaspoon Baking Powder (leave out for thin crepe style pancakes) 
  • 2 teaspoons - 9g Natvia
  • 50ml A2 No Fat Milk
  • Pinch of Sea Salt
  • 1/3 cup Flaked Quinoa
  • 1/4 tablespoon Organic Melrose Coconut Oil or Baking Paper
  • 1/4 cup Frozen Blueberries 

Instructions
  1. Measure out all ingredients. 
  2. Place egg whites, baking powder, 2 teaspoons (6g) natvia, milk, sea salt and quinoa in a blender or magic bullet and mix for around 20 seconds.
  3. Heat pan to medium heat ( I like to use a pancake pan) wipe coconut oil in pan or put down baking paper and spoon in half (or a 1/4 if you would like to make 2 thin ones for one serving) the batter mixture making sure it is still mixed evenly. 
  4. Cook pancake until bubbling on top and flip over to cook other side.
  5. Serve on a plate and squeeze fresh lemon juice over the pancake, add blueberries and sprinkle with remaining stevia.
  6. You can roll it, slice it, however you like it enjoy it. Sometimes I ilk to scramble it the pan to make it more like a hot oat breakfast (just make sure you do not overcook it! :)
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Quinoa and Egg White Scrambled Pancakes
To make this a lower carbohydrate and higher protein balance reduce or remove the blueberries. 
 
 
Total Calories: 200   |   Carbs: 20g   |   Protein:15g   |   Fat: 7g |   Fibre 1.9g  -  Serves 1

Delicious and easy to make balanced protein shake that is high in calcium and is consists of 40% Carbs, 30% Protein and 30% Fat.

Ingredients
  • 2 Slices (42g) of Weight Watchers Rindless Bacon
  • 1/2 (27g) Whole Egg
  • 14g Mushroom

  • 85g Rockmelon
  • 10g Dried Figs
  • 50g Blueberries (Fresh or Frozen)
  • 1 satchet (3g) Natvia (Stevia)
  • 10ml Ayam Coconut Milk
  • Pinch of Cinnamon (optional)

  • 3g Cocoa Powder
  • 1 satchet (3g) Natvia (Stevia)
  • 200ml Water

Instructions
  1. Measure out all ingredients. Slice mushroom into thin slices and cook bacon,egg and mushroom in a non stick pan with no oil. Serve when cooked.
  2. Slice/dice rockmelon, chop dried figs and add blueberries to a bowl. Drizzle over coconut milk and sprinkle with stevia and cinnamon. Serve as is.
  3. Boil Kettle and make yourself a cup of hot cocoa or coffee with stevia and 50ml no fat milk. Sit down and enjoy your breakfast:)

Variation - Low Carb / High Protein
Total Calories: 200   |   Carbs: 10.2g (20%)   |   Protein:25.8g (50%)   |   Fat: 6.9g (30%) |   Fibre 2g  -  Serves 1

Make this a low carb / high protein breakfast with - 

Recipe by Nadine Hoffman Pure Energy Training Zone
 
 
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Biceps and Shoulders
Exercises 1-4 superset 1+2 / 3+4 : 4sets x 6-8reps 
Exercises 5-8 circuit: 3 sets x 15reps 
Rest: 1min after each set
  1. Incline DB Bicep Curl to Shoulder DB Press
  2. Standing EZ Bar Bicep Curls
  3. BB Upright Rows
  4. DB Front Raise out to T Raise and back
  5. Assisted Band Chinups (AMAP- as many as possible)
  6. Suspension Inverted Rows (TRX or RIP60)
  7. Rear Deltoid Flyes (TRX or RIP60)
  8. Bicep Curls (TRX or RIP60)

Your weight should heavy enough so that you can complete between 6-8 reps. If you can lift more than 8 it is too light if you can't lift 6 it is too heavy. When performing the exercise form is the most important element. If you can not hold form use a lighter weight until you can.

Image Courtesy of FreeDigitalPhotos.net "Image Of Muscle Man Posing In Gym" by David Castillo Dominici