Posts tagged healthy
Coriander and Lime Slow-Cooked Chicken Wraps

Sure, slow cookers tend to be the domain of winter. True! But for some reason, I woke today and just felt like slow-cooked chicken wraps. By now, you're probably aware that I love lime and coriander as a combo and here's just one more example. 

Slow-cooked dishes are just so easy. Get a bunch of ingredients, tip them all in the cooker, cover and walk away Then, 6-8 hours later, come home and smell the deliciousness wafting up the stairs. Too bloody good! 

Slow-cooked dishes can also be super-healthy if you are using decent cuts and trimming some of the excess fat. In the case of chicken, simply trimming the visible white fat does the job and you're left with a tasty-as, shredded meat that can be eaten freely with rice or added to a wrap. 

The best part? As the left-over shredded meat soaks in its juice for a day or so, it just gets better. This recipe gives you enough for a good few sessions!

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Coffee-Infused Chia Pods

I love coffee and I'm an advocate of the benefits of caffeine in moderate amounts. Pair it with the delicious texture of chia seeds and you've got the perfect snack or dessert. 

So what are chia seeds? Derived from the South American plant Salvia Hispanica, chia seeds give true bang for their buck in a nutrient sense. In fact, 30g of chia provides around 12g of fibre, nearly 5g of protein and 5g of Omega-3 healthy heart fat! Add to this the fact that they are a super-antioxidant food and at only a moderate calorie contribution, there's a reason why the popularity of this innocuous little bugger has spiked. 

When you see chia pods in a supermarket being charged at around $5 a small tub, it would be right to assume that there's a fair bit to making them. NOT SO! I want you to try making this simple recipe! The chia forms a gel when soaked in a liquid and takes on the flavours of whatever you submerge it in. GET AMONGST!!!

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Almond Butter Squares

Every now and then you have got to treat yourself huh! What fun is life without a little indulgence? Well these Almond Butter Squares are just the tits and the perfect way to cap off a top day. I'm eating mine right now with a cup of tea whilst I write! 

The recipe is super simple and will be ready to devour in no time! Sure, these are not an every day food but what's life without a little indulgence huh? 

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Panko-Crusted Honey Mustard Salmon

So when your mate puts on you at the gym that he's very hungry and has nothing to eat, what do you do? Of course, you offer him dinner at your pad - with one condition: he must cook. 

So in this simple but tasty recipe, I've got hold of my buddy Keil and commissioned him to whip up dinner for the two of us. Like a dancer with two left feet, his cooking skills are moderate at best. But when you cook in JS's kitchen, shit goes down! 

Salmon has got to be my favourite fish. It's proper BANG for the buck. High in both protein and heart-healthy unsaturated fats, it's muscle and brain food. And it's so versatile - this recipe is just the start of my salmon collection! 

Enjoy... J

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Paleo Nutty Bread

Is this the sexiest thing you've ever laid eyes on? Yeah, I think so. Judging by the instant "Give Me That Now" response that I got through Instagram when I first posted it, I know you've been hanging for this one...

My inspiration for this recipe is an AWESOME cafe in Newcastle, Australia called Talulah Bar where I recently had breakfast and after tasting their one, I came up with my own take on it! Here you go!

High in heart healthy fats and protein, put simply, you need this in your life!

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Tomato Baked Eggs

Breakfast or dinner, eggs are my healthy 'go to'. But have you ever thought about the fact that at most cafes, you'll pay around double what it costs you to make them at home? Well this is what inspired me to cook this one. I could either go and pay $20 to have it done for me or have a go at making it at home for an easy, cheap dinner at half the price. 

This simple recipe requires minimal ingredients and will take only 25-30 minutes to get together. 

And for you Instagrammin', hashtaggin' Facebookers, the end product is a very sexy looking dish to take pics of and share for a little social proof of your cooking skills...

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Grilled Chilli Lime Chicken

Monday night, I'm home late from work, my mind switches to dinner. I'm exhausted and looking for a quick meal. And then I dream up this bad boy - Grilled Chilli Lime Chicken! In the words of Borat... "Great Success!"

Laid over a simple, green salad consisting of kale, spinach leaves, cherry tomatoes and avocado, it took only 15 minutes to do up and tasted a dream. 

PLEAASEEEE try this one next time you're feeling take-out but want to keep on "the health train". 

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100 Things To Do Instead Of Watching TV

Television Viewing: So What?

What's the issue with a little relaxation? Short answer is... nothing. The issue is when relaxation is synonymous with watching television for hours on end. Why? Because:

  • 62.8% of Australians are overweight or obese; that's close to 2/3 of us;
  • 27.5% fit the 'obese' category;
  • The prevalence of overweight and obesity is increasing steadily, up from 56.3% in 1995;
  • Men struggle with weight management at higher rates than women: The latest stats show overweight and obesity affects 69.7% of men compared to 55.7% of women.

It's fairly well known that the build up of body fat, particularly around the abdomen where men store it, is linked with many diseases including heart disease, cancer, diabetes and arthritis. This concerns me...

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Morning Motivation In Six Steps

In my last post, I discussed the strategy for forming habits according to Hal Elrod, author of The Miracle Morning. This book for me was a real reinforcement of one of my key success strategies - getting up early! Having lunch when others are having breakfast! 

While the post covered Hal's recommendations on how to form any habit more generally in 30 days (using the three-stage process), today I want to focus in on what practical advice he provides on how to make the most of your early wake-up. If you get this down pat, you become a productivity machine and your life will completely change for the better. 

The Miracle Morning - Why Wake Early? 

If I asked you whether you were a morning person or a night person, what would you say? If it's the latter, does the concept of becoming a morning person seem so foreign to you that you cannot quite comprehend it? And let me ask you, do you think this idea is rooted in physiology - your body's individual, specific tendency to operate better at night? Or is this a learned belief? Is it that you stay up late frequently so naturally you are tired in the morning? 

My belief is that this concept is purely psychological and that anyone can learn to rise up before the sun. The question is, why would you do this and what are the benefits? Well here are my main reasons to rise 'early doors':

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Habits of Health: 30 Days To Fixed Ways

I am reading a brilliant book at the moment by a bloke named Hal Elrod. Called 'The Miracle Morning', this book has sold countless copies and I know why - it's pure gold! 

As the title of the book suggests, The Miracle Morning is about setting positive life habits that are the precursors to hitting huge life goals. Hal's convincing argument is that it starts with rising early in the morning and on your own time, not five minutes before you need to be out the door for work. 

I have long believed in and practiced this idea myself and reading this book really reinforced the value of the behaviour for me. There's a certain sense of pride and motivation that comes from knowing that you've already smashed a gym session, had two showers (before and after gym) and powered through breakfast while the tired majority are halfway through their snooze between alarms three and four. 

But of all the gold nuggets in this book, one specific suggestion stood out to me: how to create habits.

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The Training Paradox

You know the feeling. It's Sunday night and you've had a fairly big weekend. The last thing you want to do on a Monday morning is set your alarm for 5:30am so you can get up and hit the gym. It's winter - cold, dark and.... cold! You just want to stay in bed. It's pouring rain outside and just getting to class has you soaked. 

But, because you are a legend that is focussed on bringing about a change to your health, you haul your ass up. A two minute, warm shower gets blood to your otherwise frozen feet but not before your butt goes numb on a chilly toilet seat. You slam down an espresso, slap on a beanie and head off to the class. The local F45 fitness centre, in case you are wondering. 

The instructors turn up and sympathise with you...kinda. "Freezing init!" they say, almost as a parting shot before they torture you!

The session starts with a warm-up; it seems your joints need some oil. And with some creaks and cracks, we're away. First station you're thinking, "ahhh, this is easy!" but three stops ahead is that bloody horrid rowing machine! Surely rowing should be an olympic sport ONLY but instead, old mate instructor's yelling at you to push harder. The lactic is burning and the little voice in your head is telling you to stop! "Why am I doing this when I actually have a choice not to?"

Halfway now and despite the fact that it's minus 42 degrees, you've got sweat on your brow. It's somewhat sadistic and this sweat is a mark of you paying your dues. Onto the chin-up bar, "I can do a PB today" you proclaim to yourself... incorrectly. Three full pull-ups in 45 seconds isn't much to be proud of. You think to yourself, "I've been training for 20 years, how can I still only manage three?"

But despite the pain, you're now in the zone. You're on the run home and there's only seven stations to go. "Seven times 45 seconds equals not much" you think to yourself and you begin to lift your intensity as the class comes to a close. You're now pumping out burpees like a man on a mission. There going to need a a traffic cop to slow you down. 

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