Natalie Carter Talks Fitness

Raw Green Nachos

noreply@blogger.com (New Outlook Fitness) — Fri, 24 May 2013 05:37:00 +0000

I was hungry

I was a little stressed and hungry

Then I got hangry (you know, the combination of hungry and angry). It was own fault, I didn't pack my lunch

I started dreaming about Nachos, the cheesy, gooey kind. I then thought about the 1000 plus calories that makeup Guzman y Gomez Fish or Chicken Nachos and I thought "Girlfriend, you can do better than that!' So I did.....

Raw Green Nachos

Single Serve

Note: These take 3.5 minutes to make! Tortilla chips can be substituted for some toasted mountain bread (or pita bread) cut into triangles. In case you think I'm a moron- I know perfectly well tortilla chips don't fit into the raw food diet. The post was entrapment for the raw green foodies, sorry (not sorry!)

Ingredients:

2 cups Finely slice silver beet (or spinach or kale)

1/2 juicy fresh lemon

1/2 grated zucchini

Few various sprigs of parsley, coriander and basil (just whatever is fresh and available)

50g White corn tortilla chips (Mission brand)

1/2 Avocado mashed

1 tbsp Chilli Hummus

By no means is this an arduous process nor do you need any real skills to make this

Place finely sliced silver beet in a bowl, with zucchini, herbs and lemon. Toss together and place in a clump on your dinner plate. Whack in a little salt and pepper

Combine, in a separate bowl, your mashed avo and hummus and splat on plate next to salad

Time for the hard task of opening the packet of tortilla chips and placing next to salad. It's exhausting work.

And that's it. Approximately half the calories (this portion will set you back just over 500 cals) plus added bonus of not putting you into food coma post eating.

I've also tried adding a few slices of grilled haloumi, it was everything I excepted it to be and MORE!

Enjoy!

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Bupa Health Influencer Awards: Vote For nataliecartertalksfitness.com

noreply@blogger.com (New Outlook Fitness) — Thu, 16 May 2013 00:39:00 +0000

Hey Gang!

There's a blog awards happening right now on Bupa's website and I need and would appreciate your votes!

If my blog posts have helped you in anyway,completed the 50DaysNoSugar Challenge or you feel inspired by my

client's transformations, recipes or whatever else we have going on I would love you to vote!

Here's the link:

http://www.bupaaustraliablog.com.au/health-blog-awards-2013-nominations/

Please vote for:

nataliecartertalksfitness.com

In the category of Health lIfestyle and tell them why (maybe it's the recipes, the workouts, the 50daysNoSugar Challenge- anything!)

I will be forever indebted to you.......xxxxxx Nat

Budget Healthy Soup Recipes For The Whole Family

noreply@blogger.com (New Outlook Fitness) — Wed, 15 May 2013 02:45:00 +0000

The Onesie IS BACK!!!!

It's Autumn here in little Australia and thankfully we don't have to deal with drastic weather changes. Our temperature drops just enough to warrant onesie's, fluffy doona's and ugg boots! As the sun vanishes early and the days get shorter, it's time to race home for a delicious, hearty, hot meal. Soup: a warm bowl of love. Pop on your onesie and let's get cooking.

All soups will make enough for 4 decent entree serves or 2-3 greedy portions. My bowls hold roughly 2-3 cups

Bacon, Leek and Broccoli (Tell the kids you got it from the local swamp, from a Swamp Monster! Maybe don't, could freak them out)

Calorie Count: 190 cals per serve (soup only)

2 stalks of broccoli (chopped with stalks included)
2 leeks (chopped)
2 Tbsp Olive oil
1 brown onion
150g Bacon (chopped)
2 cups vegetable stock
2 cups water

To a large soup pot add stock, water and brocolli, place on stovetop and keep on a simmer

Place all other ingredients into a frypan and lightly brown. Toss bacon, leeks and onion into stock and stir to combine. Place a lid on top and keep heat low to medium. Leave for 10-15 mins the come back and blitz with hand mixer and keep on low simmer for another 10-15 mins.

Serve with grainy bread spread with avocado. Makes a great work day/home lunch

Kidney Bean & Tomato- The Best Budget Soup Ever!

Calorie count: 300 (includes a slice of grainy sourdough bread)

Ingredients:

2 x 800g Tins of Tomatoes (can use fresh too)
1 x 400g Red Kidney Beans (drained)
2 Tbsp Olive oil
1 Tbsp Sweet Smoked Paprika
Handful of chopped basil
2 cups Vegetable stock

Now, I know cans of food in a recipe are frowned upon or perceived to be tacky but you know what I DONT CARE! They are easy and quick AND if you buy good quality ingredients (low salt and sugar) it cuts down a lot of prep time.

Add all ingredients to soup pot and simmer for 15-20mins. Use a stick blender to whizz together then serve. A slice of grainy bread shoved in the oven (150-180 degrees Celsius) for the duration of cooking time makes quick croutons.

A dribble of cream or sour cream would finish this soup off perfectly or the ultimate indulgence: A GRILLED CHEESE SANDWICH!

More health recipes can be found at 50daysnosugar and 35+ NEW recipes (protein rich, carb nourishing and healthy fat friendly PLUS no refined sugars)
My FREE Fat Loss eBook is always waiting for you HERE

Chronic Fatigue Awareness Day May 12 2013

noreply@blogger.com (New Outlook Fitness) — Fri, 10 May 2013 03:09:00 +0000

Now, before you go out to buy mummy that pair of slippers or that fluffy robe for Mother's Day (12th May 2013 in Australia), take a moment to think of all the peeps out there living in slippers and that fluffy robe practically day in and day out because they literally have no energy to move, eat or speak. This is how bad Chronic Fatigue Syndrome can be.

Chronic Fatigue Syndrome is a debilitating condition and has many symptoms including:

- Persistent fatigue
- Widespread muscle and joint pain
- Sensitivity to light
- Headaches
- Cognitive difficulties
- Serve mental and physical exhaustion

and the list continues.....

A very close family member has recently been diagnosed with CFS, after a mentally/physically draining experience with multiple doctors, they are taking one day at a time- both good days and bad. I also knew that I had a reader, Nat (what a fabulous name), who was a CFS sufferer and recently noticed an awareness day. So what better way to raise awareness than learn straight from Nat about her experience. I'm grateful she was very willing to share her story with all of you on my blog.

All I ask on CFS Awareness Day is for you to share this post with your friends and family to increase awareness and shed light on this hard to deal with, painful and exhausting condition.

Natalie shares:

Why I never lack motivation

My name's Natalie and I'm a 26 year old supply chain manager, food, fashion and life lover from Melbourne. The Natalie that owns this excellent fitness business and runs this blog has asked me to write about a cause that has recently been bought to her attention and happens to share it's awareness day with Mother's Day (May 12); Myalgic Encephalomyelitis.

My-a-what? I hear you say. Maybe you would know it better as Chronic Fatigue Syndrome.

When I was 18 I was at uni studying multimedia and e-commerce and extremely happy with life. I was insanely in love with my boyfriend and was taking off to the beach at every opportunity, all while getting straight high distinctions at school. Life was good.

In August, 2005, when I had just started second semester, I started to feel very dizzy in a commerce class. This was very quickly followed by sweating, shaking and extreme nausea. I immediately left and although terrified to drive, took off home. I was shaking and couldn't concentrate, I just knew I needed to get home. I knew inside me that something was very wrong.

For the next 12 months I couldn't study and I could barely go out. If I did go out, I became exhausted within 10 minutes, so most of my trips revolved around doctor's visits. Most of these Doctor's visits ended in medical professionals, supposedly there to help me, laughing in my face or telling me I was mentally ill. I remember one saying to Mum, 'There's nothing wrong with your daughter', and laughing in my mother's face. Being so physically ill and no one believing me was the worst thing on earth. I wasn't depressed, but if I was, who could blame me being in that situation?

Thankfully in early 2007 I finally met a supportive Doctor who specialises in Chronic Fatigue Syndrome. By this point I had declined to only being able to leave the house for Doctor's appointments and then taking 3-7 days to recover. It was hell.

But it got worse. Following meeting the specialist and a spate of unsuccessful treatments, I became totally house bound and 99% bed bound - I could only get out of bed to use the bathroom and shower in a chair (most days). It took me 10 minutes to walk the 10 metres to the bathroom, and I had to take a break half way. I could not handle any stimuli - no sound through music, no TV or computer, no smells at all (not even my Mum's amazing Italian cooking), my food had to be very plain (and very vegetable based so it was easy to digest). Everything hurt all the time and I was always dizzy. If I had to stand up for more than about 30 seconds, I'd fall over. I was always cold, I dropped 30kgs and was seriously underweight, and at my worst, I could no longer decipher what people were saying and had to ask them to speak very simply (eg. instead of 'Natalie would you like a drink', it had to be as simple as 'drink?' or a hand gesture). There were days I couldn't pick up a fork (not even a plastic one), to feed myself.

Thankfully, for me, in 2008 I started an experimental treatment that did eventually work. After a year or so (of living in pitch black for the treatment), I was able to venture out to the supermarket. It was the most amazing experience of my life. By 2010, I was able to return to full time wok. It was hard at first, but 3 years later I am still sitting on the 9-5 wagon and am completely recovered and off all medication.

CFS/ME is a thing of the past for me, but it is estimated over a million people are still suffering in the US alone. It is more common in Australian than Rheumatoid Arthritis, Multiple Sclerosis or HIV, but I bet you know more about those than CFS/ME. Although rare, people do die from CFS/ME (Google my friend, Lynn Gilderdale - an amazingly strong woman), and thousands of people (25% of all sufferers, in fact), are suffering as badly as I did at my worst - or even worse, and for years and year - 40 years is the longest I came across.

It's a tough cause to support because although you can give money, every researcher is researching in a different direction. Some still put their research into mental illness as a cause. Sufferers all have different symptoms and varying degrees of severity, and there is no single treatment that all sufferers will respond positively to. All I can do to help CFS/ME from where I am sitting is to raise awareness and hope that this increases understanding. At least 50% of the people I knew when I got sick thought I was depressed or a hypochondriac, and, as a sufferer, that is a hard thing to hear from those you care about.

So why did I title this story 'Why I never lack motivation'?

When I was sick, I literally could not move because a lot of the time, I was paralysed.

All I wished for was to be able to walk down the street on the footpath or in the grass, touch a tree, hear birds, feel sun on my skin and breathe fresh air.

Every time I can't be bothered going for a jog or heading outside for some yoga or whatever it may be, I think back to the time when I couldn't and remember that, one day, hopefully when I am old and grey, there will be a time again when I can't. I also think of all the people around the world suffering from CFS/ME and other debilitating illnesses my age or younger who don't have the choice. It springs me off the couch every time.

CFS/ME Awareness day is May 12 and the colour for awareness is blue.
Please share my story, or tell somebody you read about it, or post about it on Facebook - whatever you can to spread the word.
Me and over a million other people could not thank you enough.

You made my day just by reading this,
Natalie Ziegenbein

Feel free to share your experience with CFS below in the comments and don't forget to share this post with your friends/family members. There are a few FB groups/pages that may help you:

May 12th

CFS Awareness Group

CFS Awareness (US)

CFS Awareness Day FB page

11 Things You Can Do RIGHT Now To Lose Fat From Your Body

noreply@blogger.com (New Outlook Fitness) — Tue, 07 May 2013 06:06:00 +0000

1. Quit the self loathing:

You really gotta put the self hate to bed! It’s time to embrace where you are right now and put a plan of attack in place that will set you onto making this a permanent lifestyle change. Practice little things everyday- yes everyday. Start off with positive affirmations about your body, personality and self. Our thoughts become our actions. Will you be consumed by bad thoughts or those of love and positivity- it’s simply your choice.

2. Exercise cardiovascularly for 20-30mins at max intensity:

To burn fat optimally, shorter more intense cardio sessions are what the researchers are finding if most effective for fat loss. HIIT training is also much more enjoyable (in my opinion) than long distance sessions. Watch that fat melt and the fitness levels sky rocket.

3. Just face facts that your journey will be just that, a journey!

If your not a naturally slim girl then I’m sorry but you’re in for longer than 6-12 weeks. Naturally slender girls, with proper nutrition and fitness program, will find it easier to define their muscles (i.e look leaner) than a girl who has a body fat percentage of over approx. 25%. Take progress photos along the way, every 4 weeks is good, and only compare them against old photos of yourself. DON’T COMPARE YOURSELF TO OTHER PEOPLE!!!!!!

4. Stop choosing goals that have nothing to do with your core values or your belief system:

A girl at your gym just competed in a sports modeling competition and she has a banging body- so now all of a sudden you think that’s for you. It’s all well and good to set the bar high but choosing a goal that has nothing to do with what you are or who you are won’t see you succeed at it for very long. Don’t get me wrong, it’s ok if you want to get up on a stage and strut your stuff but remember a tiny bikini and sky scraper heels doesn’t drive everybody to succeed at weight loss nor is it health and maintainable long term.

5. Stick to a particular “system” of fat loss and go with it.

Fine if you want to be a vegan-paleo-intermittent faster go for it but take it from a professional it’ll be a hell of a lot easier if you find a nutrition and exercise plan that doesn’t chop and change and yields results besides bouncing around between several different philosophies. By all means vary your food choices and exercise selection however stick to building muscle with an adequate diet before you say want to lean down. A full on lifting schedule is hard to maintain on minimal calories.

6. Stress less:

Cortisol production is elevated when we are stressed. Increased cortisol equals fat store, especially on the tummy. Avoid excessive caffeine – look I love coffee as much as the next person but I do feel one great cup of espresso is plenty before 12pm with a cup of black tea in the afternoon (if your system is fine with that- i.e you can fall asleep easily, within 10-20mins of hopping into bed). Ensure your fitness program provides you with adequate rest and down time (recovery). Exercise is essentially a stressor to the body so make it worthwhile not over the top.

7. Remember a lot of fitness information available out there is taken out of context.

Can you really just eat anything that fits into your daily marcos? Will eating “clean” give me an amazing body? Does cutting out meat really help with fat loss? Do your research and make an informed choice/decision. The latest gossip magazine, that hot chick with abs your follow on Instagram (who is actually a 15 year old school girl) or the new girl you sit next to at work is NOT necessarily an authority of health and/or WELLBEING!

8. Lift heavy…

I’m not even going to go into it. I say it probably a million times per week. Don’t be afraid! Put down those puny weights and boost your metabolism (aka your fat fire) by building muscle.

Start off with basic exercise and build from there. Steps ups, push ups, shoulder presses, tricep dips and hip extensions are a great start. Smaller reps first with heavier weight, say 6-10 reps for 3-4 sets, with a weight than means you don't exceed those reps. If you could keep lifting pass 10 reps, your weight is too light- add some more as long as form is tight and on point. The benefits of a good Personal Trainer will be worth it's weight in gold, at minimum a few technique/form sessions. Sydney based peeps try New Outlook Fitness

9. Get Real:

"Do I really need that much food on my plate?"

"Can I really out run that daily Mars bar...like can I, really?"

"I just find it so hard to lose weight (I've been trying for 3 whole days)"

All of these quotes plus a bucket load, are just some of the constant verbal vomiting that our mind produces on a daily basis. Getting real simply means thinking about all these "constant" excuses you have and actually questioning them and changing the behaviour. If you generally questioning yourself, you already are halfway there in knowing you have a little problem. That simple process of talking (yes, with yourself) out loud and questioning if I do a and b will it give me the result I want. If the answer is no then the outcome is simple stop whatever is holding you back. Sometimes you may need to be kinder to yourself rather than harsher- It's a personal thing. For me, personally, I was a sucker for my own excuses- So I got tougher. Some women are constantly beating themselves up- "I'm too x" "I can't say no to person y" and so on, these gals need to be kinder to themselves and practice pointing themselves first and some self love (see point 1).

10. Stop quitting:

SO important! Just see your goal through. Yes it's hard. Yes, you could lose friends. Yes, you will feel deprived at times BUT guess what? It's going to be worth it. That moment you slip on that sexy, tight dress, The satisfaction of completing your first round of squats & lunges without feeling like your legs are going to give way or the first reveal of your new body to your girlfriends on a night out on the town- All of that stuff is priceless. It's worth every run. every deadlift, every pushup, every non eaten bowl of ice cream...It's worth it! Need more inspiration? Read this- I was a fatty, I decided not to quit.

11. Realise your goals ARE achieveable:

The moment you commit to your goals coming true, the world is your oyster. Put it in writing if necessary, tell people, tell no one, set reminders on your phone- DO WHAT WORKS FOR YOU! That moment of clarity, the Ah-ha! of you moving forward and not being the person you hate is such a great feeling. It's so liberating to know that like so many other guys and girls before you who embark on a weight loss journey- that it will be you, soon. It all starts with one step

Got a burning question? Ask me today

Also download my FREE eBook, if you like my style. Do you dig what I'm throwing down?

Mothers Day May 2013

noreply@blogger.com (New Outlook Fitness) — Mon, 06 May 2013 02:22:00 +0000

Mum's deserve treats so why not a healthy gift instead of the chocolate variety.

Young and old, all mum's need fitness and their health

I'll be offering a Mother's Day Package of:

- 50DaysNoSugar Plan and Recipes
- 1 x one on one PT session or 1 x email consultation with Myself to discuss goals and come up with a workout plan
- 1 x Women's only GYM program

Contact me here to spoil your mum today!

Chilli Chocolate Recipe

noreply@blogger.com (New Outlook Fitness) — Wed, 17 Apr 2013 18:15:00 +0000

Want a DELICIOUS salty chilli chocolate recipe? Try this bad boy

1/4 cup cacao

1/4 cup coconut oil

tsp dried chilli flakes

sprinkle of salt

sprinkle of cinnamon

sprinkle of stevia

Combine cacao and oil in a jug (a whisk works well for this) next add chilli flakes and stevia (taste as you go!)

Pour into moulds (use ice cube trays or mini cupcake tin- make sure you oil it first)

Place in fridge for at least 15 mins then EAT! Makes at least 12-15 pieces

More recipes: http://store.payloadz.com/details/1362970-ebooks-health-50daysnosugar-recipe-ebook2.html and

www.50daysnosugar.com.au

Sugarfree Anzac Day Cookie Recipe

noreply@blogger.com (New Outlook Fitness) — Wed, 17 Apr 2013 18:13:00 +0000

Photo: Herald Sun

Aussie, Aussie, Aussie.......OI, OI, OI!

Who doesn't love an Anzac cookie? It's just un-Australian not to eat Anzac cookies on Anzac Day (25th April).

These babies have been created especially for the 50DaysNoSugar Challenge, by food writer (Delicious Magazine, MasterChef Magazine, Donna Hay Magazine, Cordon Bleu trained chef and MY fabulous, amazing friend Miss Jessica Brook. She has can be found currently writing scrumptious recipes in Donna Hay Magazine and also her food blog: Food By Jessica or on her FB page

‘Anzac’ Macaroons – unrefined sugar free, dairy free, grain free

Makes minimum 15 cookies

4 egg whites
1/2 teaspoon cream of tartar
¼ teaspoon ground cinnamon
1 cup rolled oats
1/4 teaspoon pure stevia powder
2 cups shredded coconut

Preheat the oven to 180C.

In a bowl whisk the egg whites until foamy Add the cream of tartar and stevia whisk until the egg whites are stiff.
Fold in the cinnamon, oats and coconut. (If the mixture is runny add more coconut, a tablespoon at a time – is should be runnier than a cookie dough, but spoonable).
Spoon teaspoonfuls of the batter on baking sheets lined with non-stick baking paper, 2 cm apart.
Bake for about 20-25 minutes, or until the cookies are lightly browned and set. Leave to cool completely and store in an airtight container for 3-4 days.

These cookies can also be baked and frozen in ziplock bags.

If you are after more dessert recipes to tantalise those taste buds of yours, our 2nd eBook has handmade chocolate, parfaits and more head to 50DaysNoSugar Recipe eBook 2

GET LEAN NOW: 5 Effective HIIT Workouts

noreply@blogger.com (New Outlook Fitness) — Wed, 03 Apr 2013 06:40:00 +0000

Launched RIGHT NOW!

5 of my favourite High Intensity Interval Training (HIIT) Workouts!

Only $9.95

Want real fat loss & increased fitness results?

You MUST include High Intensity Interval Training (HIIT) into your work out routine. There are mulitple ways of performing HIIT, with sprints being just one method. Sprinting is a guaranteed way to fire glutes and legs, helping them to lean out and create curveous, strong legs. Expected calorie burn is a massive 300 cals in just 20 mins, an hour walk burns just over that. So question yourself- why work longer for the same outcome? Shorter & harder is the new way!

The out-dated fat burn zone is only for exercises stuck in the 80's, it's 2013 and YOU need to move with the times!

The lastet scientific research is finally putting to bed the hours and hours of time consuming steady state cardio and finding more benefit in HIIT (a harder, fast paced way to train). Train for less time but still get great calorie burn- YES PLEASE! Women has been shown to lose up to 6 times more body fat, in a recent Australian study, compared to those performing 40 mins cardio sessions at 60% Maximum Heart Rate.

Maintaining muscle should be important to ANYONE trying to lose body fat. Why? Well, the more muscle we have the better our body is at keeping our metabolism high and burning fat feels easy rather than a battle.

Who does this program benefit?

- Those who are time poor but results driven

- Ladies with stubborn fat that never seems to shift

- Keen athletes looking to boost speed, power and fitness

- Individuals who are sick of their boring current cardio routine

- Women interested in seeing fast results

- People who have Fat loss as an important goal

- Those sick of walking hours and hours on a treadmill

- Sportsmodels or figure athletes. This is an exciting, refreshing way to do your cardio

- People wanting to change their current exercise routine

This program contains 5 different workouts, some requiring weights/equipment and others just your bodyweight! Exercise images/pictures to help you along the way. Simple, effective and straight to the point! Only $9.95 (Usually $29)

You should be free from injury and ready to undertake an exercise program when you purchase this program. Try this program for 4-6 weeks before implementing new changes

A controlled food plan should accompany this program for maximal results, get it here: www.50daysnosugar.com.au

Fat Burning Salad

noreply@blogger.com (New Outlook Fitness) — Tue, 02 Apr 2013 23:35:00 +0000

Pine Nuts: Want great weight loss? You need essential fatty acids (EFA's). Want EFA's? You need Pine nuts! Pinoleic acid contained in the nuts has been shown curb cravings and therefore benefit's weight loss.

Basil: High in antioxidants and anti-inflammatory

Chilli: A SUPER metabolism booster. Why? Chilli contains capsaicin, great reducing inflammation & lowers blood sugar levels.

Kale: Is a cruciferous vegetable, very good for fat loss and hormone levels. Also a great source of fibre. fibre supports weight loss by making you feel fuller for longer.

Beef: A diet containing beef has been shown to support weight loss and provide adequate iron, especially to women

Bacon: .....it tastes good, end of. Fat = flavour. The more flavour you have in your life (in moderation), the longer you will be successful at weight loss. Boring, tasteless diets DON'T WORK!

Tomato: Helps reduce bad cholesterol and control your appetite.

Simply place all of these together in salad and you've got a Fat Burning salad that supports weight loss!

Here's how:

Beef & Bacon Rissoles:

2 eggs
500g beef mince
3 rashers bacon
1/4 cup quinoa flour (Bob's Red Mill)
optional: add 3-4 finely diced mushrooms!

Mix all ingredients together and roll (with wet hands) into small to medium balls.

Place in a pre heated oven 200 degrees cel. for 20-25 mins OR Sear on a hot grill pan till brown on the outside, first, then place in an oven (200) for 15-18mins

Pesto:

2 Handfuls of basil, chopped
2 handfuls of pine nuts, as is
2-3 red chillis (I like it HOT), chopped
Good few gulgs of olive oil

Place chopped ingredients and nuts in a bowl, pour olive oil in a few decent gulgs (you just want everything soaking in oil but not swimming!)

Add a few pinches of good quality sea salt.

Blitz with a hand mixer and place in a sealable jar or container.

This pesto is amazing on grilled meats or fish.

Eggcellent Breakfast Frittata

noreply@blogger.com (New Outlook Fitness) — Sat, 30 Mar 2013 22:14:00 +0000

This frittata came about from last night's dinner leftovers. A delicious piece of Atlantic salmon fillet, mashed potato and steamed zuchinni. Rather than let the leftovers dwell in the back of the fridge for days on end then eventually have then end up in the garbage, I had an idea.....an eggcellent idea!

Frittata's are a great way to use up leftovers and can really impress with little to no effort. This fishy frittata can easily be substituted for chicken or lamb even just plain ol' delicious veggies.

Serve alongside a piece of grainy toast or simply as is. Will be also yummy cold with a crispy iceberg salad for lunch.

Serves 4
Ingredients:

1 cooked, flaked salmon fillet (I had one left over from dinner last night!)
1/2 cup mashed potato (again left overs)
1/2 cooked Zucchini chopped (more left overs...waste not, want not)
4 free range eggs whisked
Good splash of organic milk
Handful of coriander and dill, torn
Squeeze of lemon juice
10 capers
Cheese for grating

Pre heat oven to 200 (celsius) and oil an overproof dish

Place fish, potato, zucchini, capers, herbs and lemon in your dish. Bring everything together but don't over mash/work it. Next, add the milk to the eggs and pour over the fish et al. Grate a little cheese over the top (a nice cheddar, Parmesan or goats cheese works well)

Place in a hot oven, 200 degrees Celsius for 20 mins. You want a slightly brown top and fully cooked egg mixture. You can pierce it with a knife to check.

Enjoy and have a very Hoppy..I mean Happy Easter!

BONUS: Here's a FREE Easter Workout for you all to give a crack

FREE Easter Whole Body Workout

noreply@blogger.com (New Outlook Fitness) — Sat, 30 Mar 2013 04:54:00 +0000

FREE EASTER WORKOUT! Try it at home or in the gym. Get your free workout here

Need more workouts? All workout programs are on SALE till 2nd April 2013! Usually $29! Designed by Natalie Carter Personal Trainer and Transformation Coach

Choose from:

TBT: Total Body Toning- A full body workout suitable for intermediate exercises and those with access to a gym. Build a lean, feminine body

Butt Beautification Program: Activate, strengthen and build glorious looking glutes!

These programs are NOT for anyone who aren't prepared to work for it. If you just want to read a pretty workout program and talk about working out to all your friends then this isn't for you HOWEVER if you are prepared to get to the gym or workout at home, at least a couple of times per week and push yourself then you will KILL these workouts. Great results can be yours

I've have excellent feedback from both programs. Here's some:

"My ass is actually hurting to sit on!"

"It's really working, my butt is firming up!"

"My arms are looking much leaner. I didn't want that bulky look- this program is perfect for my goals!"

TBT $9.95AU Butt Beautification Program $9.95AU

Easter Chocolate Recipes

noreply@blogger.com (New Outlook Fitness) — Mon, 18 Mar 2013 04:13:00 +0000

Hello there! I'm your friendly, healthy easter bunny

Easter is just around the corner and what better way to celebrate than with Chocolate..sugar free chocolate of course & the REAL STUFF. Staying on course is essential for success during fat loss and when you can enjoy chocolate in it's most natural state (cacao) then it truly is the best of both worlds.

Easter eggs generally hit our shelves the day after Australia Day (26th January) and considering the length of time between Easter (falling on the 31st March 2013), there's no doubt either you or your kids have been a victim of pre-easter egg eating! Fess up now......

Well I'm here to tell you there's a better way to enjoy chocolate without it sending you into a sugar coma or ending up on your thighs....it's the superfood CACAO

Women should be partaking in regular cacao fixes not just for their own personal guilty pleasures but also these reasons:

- High in antioxidants & magnesium

- Lowers blood pressure & is excellent for heart health

- Improves brain health (Helloooo, you willz be smarts if youz eatz zee cacao

- Improve insulin sensitivity

- Can be helpful for women experiencing symptoms during menopause

- Enhances mood (that's why I always add a tbsp to every smoothie)

- Improves metabolism

Cacao coupled with coconut oil and stevia makes the worlds easy, quickest sugar free chocolate that is literally ready in minutes! Follow my super easy recipes:

NoSugar Nutella

Berry Ripe Bites 50DaysNoSugar

Cacao Nutty Choccie

Coconut Rough NoSugarVember Balls

Berry Ripe Bites 50DaysNoSugar

noreply@blogger.com (New Outlook Fitness) — Wed, 13 Mar 2013 21:27:00 +0000

Cherry Ripes- LOVE 'EM...a lot

Downside- truckloads of sugar. I don't eat sugar. WE DON'T EAT SUGAR!! Insert genius brainwave: Strawberries plus coconut plus cacao = same, same but different (and better!). See how my brain works?

Berry Ripe Bites

Makes 15-20

Use Strawberries, Blueberries or raspberries

Ingredients:

Punnet of berries, chopped (if using strawbs)
8-10 tbsp of coconut oil
5 small handfuls of coconut shredded (no added sugar)
Heaped 1/4 cup of raw cacao powder (this is not treated like cocoa is!)
Stevia can be added but isn't necessary- the berries add sweetness just by themselves

I used strawberries for my batch, you can alternate with any berries. Cherries may be used when in season however they are a higher sugar fruit- the berries are both lower sugar and fructose. Chop strawberries into a medium dice

Mix cacao with oil, add coconut then add berries.

Line a baking tray with baking paper and spray with coconut oil

Next, clump the mixture into tbsp blobs on the paper. Just form messy balls with your hands (or get the kids to it, they LOVE getting dirty!)

You should have approx. 15 balls, you can now either place in the fridge or freezer and allow them to set. It'll only take a few minutes and then like magic, BOOM, your Berry Ripe Bites will be ready for eating.

Keep in the fridge, as they will melt if left out too long. They will be fine for 4-5 days in the fridge....as if they will last that long!

More sweet treats, 50DaysNoSugar style:

NoSugar Nutella

50DaysNoSugar Coconut Key Lime Pie

Get ready for my next 50DaysNoSugar recipe eBook, where I'll be focusing on kid friendly/family meals! There are already over 50 recipes!!!

If you would like to feature in the next edition please send your original recipes to me at cleaneatingfitnessforum@gmail.com. Guidelines are:

- Original recipes only, your name will appear up in lights in our cookbook!
- All ingredients/measures/methods listed
- Low/medium sugar fruit is allowed
- NO sugar, honey, dates, palm sugar, agave, artificial sweetener, juice, etc
- Must have a pic/image to accompany it

My Free eBook....FAT LOSS SECRETS! Get it now!

50DaysNoSugar Coconut Key Lime Pie

noreply@blogger.com (New Outlook Fitness) — Tue, 12 Mar 2013 05:13:00 +0000

Looks good enough to eat! Limey, coconutty goodness, low carb and BONUS zero sugar!

Coconut has a natural sweetness to it that many just don't make the time to discover. 50DaysNoSugar has been going strong since 1st July 2012, so we are always coming up with ways to entertain and not miss out on the things we love- like PIE!!!!

Best made the day/night before you need it, as to allow to set.

Ingredients:

Base:

I use very accurate measuring devices (like my hands)

3 handfuls of unsweetened coconut flakes/shreds
2 tbsp of gentle fibre (Macro product, available from Woolies or use a fibre type substitute- something with linseed's, oat bran, psyllium husk and seeds)
2 eggs whites, whisked
1tbsp coconut oil
stevia to taste (I omitted ALL stevia and liked it but add it if you require more sweetness)

Mix all ingredients together. Grease a pie dish with coconut oil and then press in mixture to form base. Bake in hot oven (200 celsius) for 10-15mins till lightly brown. The base will harden slightly. Allow to cool and then add filling.

Filling:

1 can coconut cream (400ml)
1.5 tbsp good quality gelatin powder or leaves (or use agar agar & follow directions)
Juice of three limes plus zest (and why not throw in some pulp for extra zingy-ness!)
Stevia to taste

Add coconut cream to bowl, add zest and juice to stevia. Soak gelatin in hot water (or as directed) and pour mixture while adding slowly.

Fill cooled base with this mixture and refrigerate overnight

A final grating of lime zest over the top and she is good to go, Enjoy and comment below with your thoughts! Feel free to share this post with your friends also.

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NoSugar Nutella

noreply@blogger.com (New Outlook Fitness) — Tue, 05 Mar 2013 04:58:00 +0000

Don't lick the screen...you freak!

Yep, you read that correctly. NoSugar Nutella.

Zip. Zilch. Nada! No freaking sugar Nutella

50DaysNoSugar is here to stay. I'm constantly recipe testing and getting inspired by my challengers and clients. Everyday, every month just gets easier and easier. You know what, you don't miss sugar when you can still enjoy delicious wholesome food without harming your waistline or jumping in an early grave due to a poor diet. Back to the Nutella.....

My recipe has half the calories of normal supermarket Nutella and tastes amazing PLUS won't send you into a coma after eating it.

Mine per tbsp Sugar = 0.9g
Nutella's sugar = 10.9g

YAY! I Win....you get the point.

Even though it's a sugar safe food, I would still treat this as a sometimes food. You don't want to develop some kind of silly 50DaysNoSugar Nutella addiction *removesspoonfromfacewhiletypingthis*. Use it over my delicious Sunday Pancakes or on some hot sourdough toast...HEAVEN.

Warning: Use moderation and exercise portion control. A tablespoon of this goodness will set you back 50 (ish) calories but it's totes worth it. In my humble opinion 1-2 tablespoons would be a hearty serving, anymore than that and I suggest you contact me at www.newoutlookfitness.com.au and organise a session with me stat!

Ingredients:

1/2 cup PB (Organic Marco is a favourite and it's gotta be crunchy..don't even start me on the time I reached for the smooth...worst day, EVER! You can use a fancy hazelnut butter or even almond butter but I have a slight addiction to PB plus it's cost effective)

1/2 to 3/4 cup of Raw Cacaco powder (Not cocoa. That stuff is heat treated and not in the same superfood land as cacao). More cacao = a richer, dark chocolately flavour & balance it out with a little more stevia also.

3/4 cup Organic Milk (can use non sweetened almond milk or even coconut milk, homies)

1/8 of a tsp of Stevia (use this brand, it's very powerful. A little goes a long way)

Blend all together with egg beaters on a low speed. You can also burn calories and hand mix, however I do find the egg beater gets a nicer consistency.

Place in a mason jar (if you are a hipster) or just a cleaned, empty glass jar. It'll fill the majority of it, just double this recipe if you need to fill the jar. Store it in the fridge and Bob is your uncle!

You can thank me later.....better yet, share this post with your friends & then subscribe and get my FREE Fat Loss eBook

Sunday Pancakes

noreply@blogger.com (New Outlook Fitness) — Sun, 03 Mar 2013 00:00:00 +0000

Pancakes have to be one of the best weekend breakfast's would you agree? They go hand in hand with peanut butter and bacon sandwiches (a favourite of mine) and not to mention a roast dinner! "Arggggh but don't all those foods make you like so so fat?" I hear you say.....

I love food and I practice moderation. I no longer binge on junk food, sugary, high carb foods with no health benefits. I've eliminated every diet, low fat or non fat from my fridge and cupboards. My food choices leave me filling nourished and ready to start my day with gusto, plus I can't remember the last time I was sick. I have a general idea about my calorie intake but I choose foods with higher fat, protein levels to carbohydrate levels. I include lots of fresh veg, 1-2 pieces of fruit per day and I watch my alcohol levels. I don't overtrain and stress my body out- I NOURISH IT. Fat, good quality fat (coconut oil, organic butter, fish, seeds, nuts, olive oils, avocado, meats, offal, etc) will satisfy your body and brain. Did you know your brain is made of more than 50% fat? Yes, we need carbs also but choosing them from a greener/wholegrain source has increased health benefits. Ditching sugar has made the biggest impact on my health and body (and I know I repeat this a lot but it's true). Foods with a higher fat content and virtually no sugar impact my body (and yours) in a very different way. Fat nourishes, "oils" you up and set's the taste buds on fire. Sugar, sends your insulin levels skyrocketing and as a former sugar abuser (that's someone who eats it daily- juice, lollies, high sugar cereal, pastries, cakes, donuts, coffee/tea's with sugar, energy drinks and soft drinks. Sugar is sending people into early grave, just the same as excess calorie consumption and lack of exercise is. If only more people could make the simple change of avoiding added sugars and choosing the lowest possible sugar content in the foods they buy daily, the impact on their health would be noticed. Not within 3 days but overtime. We started the challenge on 1st July 2012 and I still get feedback from people telling me how great they feel and they regret not starting sooner.

I digress, we must get to these pancakes!

So pancake batter- the ones you buy in the supermarket tend to be filled with sugar, processed white flours and other stabilisers to keep them on pantry shelves for so long. My pancakes take possibly 1 min more to make than the supermarket variety but they taste one million times better and will not send you back to sleep after eating them.

I think pancakes are best enjoyed on the weekend and also when your activity levels are high. I've included some banana and berries for sweetness (and before someone starts harping on about fruit containing sugar and did I know blah blah. I'll stop them on their nutritional rampage and refer them to my plan where it clearly states fruit is allowed in moderation and I've also discussed the banana issue several times- I don't advise consuming them daily as they are high fructose, high sugar but I'm not against adding a 1-2 into your week (after completing 50 Days first), on the days where activity is high. There are many, many lower sugar fruits to include in your daily fruit intake. Understand, the more you do to maintain even blood sugar levels, the better the outcome of feeling energised and on an "even keel" for the whole day.

I follow a really simple rule of thumb for pancakes: 1 cup liquid, 1 cup flour and I cup fruit plus a little butter or oil for lubrication!

There is a similar recipe in 50DaysNoSugar eBook 2, using quinoa flour.

Ingredients:

Makes 6

1 cup Oat flour ( i.e blitz 1 cup oats up to a fine flour like texture)
1 cup coconut cream (can use milk, unsweetened almond milk or coconut milk)
1 small banana*
3/4 cup raspberries*

*Don't be afraid to experiment with other fruit: nectarines, plums, rhubarb, blueberries......

My fruit was frozen because I buy it seasonally and cheap to use in my smoothies. I just chopped it all finely and popped it in a heated fry pan with a little coconut oil and sauteed them till they were heated and soften.

Next, add flour and cream together. Stir and you will have your slurry (I love that word...slurry!)

Clean out the fry pan you use for the fruit and add some more coconut oil (you can also use butter), let it heat up and then drop large table spoons of the mixture into the pan. Of course, Murphy's law will have it that your first pancake turns out terrible and then the rest slowly get better and better. I have no patience for getting my pancakes perfect- I'm too impatient to eat them.

The fruit can be topped over the pancakes along with a drizzle of extra coconut cream! The addition of coconut cream adds sweetness and richness.

Enjoy, my fellow foodies!

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Free eBook: Nat Carter's Fat Loss Secrets & Keys To Success

noreply@blogger.com (New Outlook Fitness) — Wed, 27 Feb 2013 23:55:00 +0000

Turn Your Smoothies Into Mini Meals!

noreply@blogger.com (New Outlook Fitness) — Tue, 19 Feb 2013 23:57:00 +0000

Smoothies are a speedy way to boost your nutrition and make sure you eat rather than skipping meals. Don't get me wrong I'd rather have a steak and veg meal but when I'm pushed for time a shake really does the trick. The key is for it to be nutritious and not just heavily dense in one ingredient- it needs to balanced.

Problems I see regularly with people's smoothie ingredients:

- Too much diary
- Not enough fibre
- Too much fruit, people love placing 3-4 pieces in one smoothie- it's going overboard
- Zero to little healthy essential fat
- Not suitable for a proper meal replacement (i.e missing carbs or protein)
- Contains no veg or green element
- People seem so paranoid about adding carbs, you need them for weight loss and fuel- eat 'em!

How to supercharge your smoothies:

Add a green element:

- Spirulina powder
- Greens supplement (free from any sweetener, I like beyond greens)
- Just add veggies. Kale, cucumber and english spinach are great. It's not green but have you tried sweet potato or pumpkin?

Always add a fat component:

- Coconut oil
- Flax seed oil
- Avo (great to make a creamy smoothie and doesn't taint the flavour of the smoothie)
- Peanut Butter or other nut butter

Fruit:

Choose a small portion (I love frozen fruit but choose your preference or add ice)
1/2 banana, 2 small plums, cup of berries, 1 pear, cup of rockmelon. Just keep it majority low sugar fruit so as not to cause intense sugar spikes in insulin levels. Use 1 serving of fruit not 3 or 4 and keep edible skin on.

"Mixer"

- Almond milk (unsweetened)
- Coconut milk (unsweetened)
- Coconut Water (my personal favourite and virtually no sugar - use Natural Raw C)
-Water (filtered)

Protein

- Pea Protein Isolate
- Whey Protein Isolate
- Whole egg
- Yoghurt

Add a carb/seed/superfood element:

- The Muesli
- Sweet potato or pumpkin (if you didnt use it as your veggie)
- Quinoa (another favourite of mine. I cook a big batch and then it's on hand when I need it, add 1/4-1/2 cup)
- Oats
- cacao
- cinnamon
- coconut shredded/dried coconut (no sugar added)
- Chia seeds
- Sesame seeds
- flax seeds

My favourite combos right now:

MORNING POWER: 300ml coconut water, cup raspberries, tbsp PB, tsp chia, 1/2 cucumber, scoop of Pea protein and 1/4 cup quinoa. Few cubes of ice

ARVO PICK ME UP POWER: 300ml coconut water, yoghurt, cacao, PB, english spinach and cup blueberries, 1/4 cup quinoa or The Muesli

GREEN POWER: 300ml coconut water, 1/4 avo, english spinach, cup frozen rockmelon, pea protein, coconut shredded (tbsp) and 1/2 cucumber

Place all in a blender and whizzzzzzz!

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Butt Beautification Program

noreply@blogger.com (New Outlook Fitness) — Tue, 19 Feb 2013 03:43:00 +0000

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35+ Healthy Recipes & Ways To Reduce Sugar
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Cacao, Blueberry & Apple Almond Meal Cake

noreply@blogger.com (New Outlook Fitness) — Mon, 18 Feb 2013 00:46:00 +0000

No Added sugar, gluten free and also doubles as a breakfast!

Serves 6

1.5 cups of almond meal
1 punnet of blueberries
1 cup of pie apples (because that's what I had available, use other stewed fruit if you like)
2 eggs
200ml coconut water
1 tsbp coconut oil
Cacao (for dusting)

Mix eggs and coconut water together, then place this mixture with the rest of the ingredients, in a bowl (apart from the cacao). Mix well till combined

Use a pie dish for the mixture. Place the cacao in a sifter and dust over the top

Place in preheated oven (200 degrees celsius) for 45 mins. It'll be a moist pie/cakey surprise!

Serve with Peanut Butter Ice Cream

www.50daysnosugar.com.au

Peanut Butter Ice Cream

noreply@blogger.com (New Outlook Fitness) — Mon, 18 Feb 2013 00:40:00 +0000

Say what?????? Yep, you heard Peanut. Butter. Ice. Cream

Easy! ZERO added sugar (just the naturally occurring sugar from the PB & yoghurt). No sugar highs but so delicious.

Serves 2 greedy faces!
Ingredients:

200ml Cream*
100g greek Yoghurt*
2 LARGE tbsp of Smooth or Crunchy Peanut Butter (add a few drops of hot water to loose it up if it needs it.). Nut allergy? Use fruit instead
*Use Full fat and can substitute for coconut cream (it just won't thicken when you whip it)

Whip cream to thicken it, just till it comes together and you can dollop it. Fold the yoghurt into the cream with the pb.

Place in a freezer proof container and at 30 mins intervals, pull it out and stir away ice crystals. Do this for 2-3 hours (i.e 4-6 stirs)

Scoop out and serve with Cacao, Blueberry and Apple Almond Meal Cake

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HELP! What the F&^% should I be eating?

noreply@blogger.com (New Outlook Fitness) — Sun, 10 Feb 2013 01:50:00 +0000

So right now you class yourself as a clean eating, vegan, paleo, no sugar, intermittent faster kinda person? Yes, it’s all getting just a little bit ricid, right?

I’ve been in the fitness industry for over 12 years now and nothing surprises me when it comes to people’s food obsessions/labels they create for themselves.

I’ve consulted with people who drink green smoothies all day long, girls with previous eating disorders, vegetarians, skinny boys, new mums and girls & guys who are so confused with the latest diet craze. We need to take a step back and ask ourselves is all this thinking about food/eating good for our health? Is it helping or hindering our results? Are we obsessing too much? Are we..OMG? Are we?!!!!

The main gangs (and I’ll put my personal spin on it, goggle for yourselves if you want to be a nit picker!):

Paleos: Don’t eat grains. They are the new age cavemen and women. Choosing mainly proteins (meat), veg, fruit and fats. They believe we have not really evolved enough as a human race for our body to process and eat grains. Say goodbye to grains, diary, sugar and alcohol and hello to barefoot running and Crossfit training.

Intermittent Fasting: From their research, IF is perhaps proving that for effective fat loss you should be fasting for specific periods of time then eating large amounts of calories for a specified time then retreating back to fasting. Benefits include prolonged life span. The aim is to reset the metabolism however fluctuations in weight, mood and eating habits will be present.

If It Fits Your Macros: Macros? WTF are they? Macros, are macronutrients- protein, carbs and fat broken down into specific amounts. Popular with the bodybuilding crowd. You want pop tarts smoothed with chocolate topping and a cheeseburger? Then as long as it fits into your macros for the day- it’s on the menu. It’s basically calorie counting. Biggest downside in my opinon- was it more nutritious 500 calories of cheeseburger or 500 calories of a chicken salad? Upside- there’s no missing out, nothing off the menu.

Vegans: No animal products what so ever in the diet.

Vegetarians: No meat based proteins can also include no eggs, dairy, depending on preference.

Clean Eating: No processed foods, flours, additivites (yet I see them all chowing down on artificial sweeteners?!), preservatives, alcohol. Very popular in the online community.

The “Wellness” crowd: Basically, if it can be blended or juiced these people are doing it and serving it up in a glass mason jar…so hipster cool. They are totes into superfoods and organic produce. Detoxing is a way of life for these people and yoga, they love yoga.

The Food Blogging crowd: If it’s got sugar, flour and shit loads of calories in it- they are eating it and writing about it. We all love food (don’t we?) but these guys are obsessed. Diet is a word that is NOT in their vocab. Also, I don’t believe they could tell you the difference between a squat or a push up.

What I really know about food?

I’ll sum this up because quite frankly who needs the dribble?

The optimal daily diet (in my humble opinion):

- Fresh vegetables and lean proteins should always feature

- Make it gluten free where you can

- You need carbs, don’t eliminate them. All my food plans contain carbs because we need fuel for exercise and I don’t want you in a cranky foul mood all day, do I? Different levels of carbs for different goals.

- Fibre is actually cool! Do you want to do poo poos? If you need help answering that question (honestly!)...THE ANSWER IS YESSSS. You want to a "good" poo at least daily (What's a good poo? Here read this article entitled Don't Stay Hush Hush About Your Poo Poos). Fibre is your internal broom, think of it as your daily street sweeper for your gut. Aim for 30g per day (most people are lucky to get 15g!). Fibre rich foods can be both gluten free (rice, chia seeds and millet) and glutinous (bread, pasta and oats), choose variety and go with what your body feels best on. See point below re self diagnosing- if it doesnt feel right (weird poos, no poos, vomitting, bloatedness, etc) check that business out.

- Look at the nutritional panel/labels of your foods, if you can’t read it or are let puzzled then question/research what the hell it is. If you need extra vitamins/supplements consult with a naturopath who can recommend what you are lacking. Get tested-don't self diagnose

- Include fresh, seasonal fruit. I’m yet to get fat from eating two servings of fruit per day. If you pair your fruit up with some protein it will help keep the blood sugar a little more even.

- Keep refined sugar/juice out of your life. Yes, the whole 50DaysNoSugar has been a great learning experience for me. Why? Well as a former sugar addict (packets of lollies, ice cream etc) removing it from my diet has worked for me. I don’t binge at all now on foods, I have no guilt and quite frankly I don’t miss it. Call me a freak or a loser but I’m just better off without- I works for me, might not for you but I do urge you to try it. I still enjoy life without the sugar comas. I adapt. Fruit and ice = sorbet, coconut water to add to my cooking & smoothies. All contain small doses of natural occurring sugar and give you the sweetness you are used to.

- Fat doesn’t make you fat. Eat it. Your brain NEEDS it. My favourite fats: coconut oil, avocados, organic butter, MEAT and nuts.

- If you aren’t intolerant, add dairy to your diet as it can assist with weight loss. If it doesn’t agree with you, try unsweetened coconut milk or almond milk. On the intolerant thing- if you get a massive food baby (you know when your stomach looks like you’ve swallowed a pumpkin after eating) this isn’t “normal”, go and get that looked at. A naturopath can help

- Calories matter- you cannot just eat whatever you want and throw around your paleo or clean eating label and think your body will magically release all of this bodyfat willy nilly. “It don’t wont like that.” Science: energy in, energy out.

- A word on “those” vegans & vegos: I joke, I joke. I’m a self confessed meat head but If you go down the vegan or vegetarian route- consult a health professional. So many nutritional consults I do with vegans or vegos, I see large holes in their diets. No non-animal protein sources, no fats- you just can’t live like that. Also, take into account if you do want to be lean, all the beans/legumes/rice are carbalicious so you do need to find your optimal intake for the amount of activity you do. Vegetarianism shouldn’t be seen as a weight loss tool.

- Clean eating is nothing more than a buzz word that people associate with meaning “I eat healthy most of the time”. In my opinion, if you want a packet of chips & a glass of red wine- have it! I do. On my “clean eating’’ plan I allow free meals, red wine- FREEDOM. You have to have freedom if you want long term longevity. I always allow myself to have a few meals that are off my “calorie allowance”. Now, I don’t count calories per se (because I’ve got a rough idea of my requirements) I just look at my meals per week as 35 choices, and of those 35 choices I can have 5 meals that I don’t think about. These include burgers, wine, cheese & crackers, takeaway meals; with nachos & pasta being right up there as my favourites. I still remain true to not consuming sugar (again my choice doesn’t need to be yours).

- Hydrate yourself. People always tell me how much water they are drinking but they never really are consuming enough. Use this tool: approx. 40ml per kg of body weight (70kg x 40ml = 2.8l) per day with roughly another litre for workout time. Have a cup of coffee or tea too!

- Keep food interesting. Try new foods. Don’t pigeon hole yourself by only allowing 5 main foods and rotating them. Food intolerance's are developed that way. You aren’t some on some boring bodybuilding diet. No fricking egg white and broccoli omelettes! YUCK. Eat whole foods to your best ability.

- Yes, you can go to restaurant’s and eat out! Quality not quantity. You are paying good money for the experience so enjoy it.

- Alcohol: Quite frankly, I’d love to drink a bottle of red wine every night but alas I just can’t. I care about my liver and my fat levels. I choose moderation. Whilst my red wine has no sugar it still contains alcohol so for me I limit it. Especially, just given the party/holiday season we have just come out of- placing limits allows your body to recover/detox and rebuild from the outside in.

- Not related to food intake but SO IMPORTANT. Move your ass! Effective fat loss means exercise & diet. Not one or the other. Make the change to include both changes.

So, for my parting “professional advice”, it isn’t necessary to tag yourself with a particular name or follow only the advice of the latest guru- a broad view on food is essential for long term health and vitality. My nutritional views change through experimenting with different things. I pass this information on those that read my posts, my clients & nutrition consultation clients. One view is not right just the same as one is not wrong. Moderation is the aim of the day- we all know the gist of health, right? Eat more fresh, wholesome foods and move your body in a variety of ways. Food obsessions can be a thing of the past if you just relax your view on the type of eater you are and eat for nutrition gains. Drop me a line at Natalie@newoutlookfitness.com.au if you need a little help with your nutritional goals- I do online coaching from anywhere in the world!

I also found this quote in one of my favourite books; Nourishing Traditions by Sally Fallon, I think this sums up my food views:

“No man will be satisfied for any length of time with a nourishment that tastes of nothing, regardless of how rich in proteins, vitamins and trace elements- Rudolph Steiner

Hope this post helps you out and please feel free to share this with your friends, don’t forget to comment also. Love it or hate it- I like your opinion.

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10 Reasons Why It Sucks To Be FAT

noreply@blogger.com (New Outlook Fitness) — Tue, 15 Jan 2013 20:55:00 +0000

I have written this as an homage to what I once was and also to inspire anyone out there that struggles to make a change. A lot of these "reasons" were my own personal thoughts I battled with every single day. I'm sure you have your own to add and I'd love to hear yours at the bottom of this post. Here goes......

- It gets boring/tiring waking everyday asking yourself "am I skinny yet". Clearly the 5 pieces of cheesecake you ate last night are NOT going to make you skinny, quite the opposite.

- You can't live your life in excess for the rest of your life, it will all come crashing down in the end. Medicating with excessive shitty food is not going to help you out of this one.

- Your health is severely comprised just being at mere 5kg over your ideal weight, not to mention 10, 15, 30 kilos over. You get bigger- the risks increase.

- People talk about you; to your face and behind your back.

- Your overweight/obesity is seen as a flaw in modern society. As much as you want to deny it, you need to wise up that some decisions are made based on appearance. Are you willing to comprise your dream job?

- The dryer isn't shrinking your clothes, you are just getting bigger. Clothes shopping is not fun when nothing fits. The mirrors in the change room can be blamed for some of the unflattering image staring back at you but it's not entirely to blame.

- You are comprising your fertility. Do you want kids? Was conceiving harder for you being overweight?

- Those aches and pains are not because your at your optimal body composition. Your sore back, your achy feet, the hip, your neck; it's sore because your body can't handle the excess weight. It will become a costly exercise if you keep this up.

- You may not realise it now but you are sinking into depression. You're upset about your looks, your body disgusts you and you don't want to socialise anymore let alone be caught dead in the beach. The negative comments you make about "skinny bitches" is mean spirited and uncalled for- she may work out everyday of her life, you don't know her story. It doesn't have to be this way.

- No matter how many of your friends or family tell you "you look fine" or "you're not even that big, here have another slice of cake!"- you know the truth, you are big and the last thing you need is a piece of cake. You need will power and support. You need them to stop enabling you in this lifestyle.

What should you do next?

Get real! Find that last bit of oomph to start on this new journey. Tell yourself this is it- no turning back. If you don't believe in this goal, you will NEVER achieve it. Stop being f&*%ing negative!

Start small: Focus on your food and get it tight. Here this will help (it's helped loads of others).
Once you've lived in healthy land for at least 4 wks next step is integrating some exercise

Move more: Start by walking or even cycling 30mins everyday (yes busy people can try 3x 10mins/day) next step it up; high intensity- short intervals. Tabata is excellent! Keep that going for 2-4 wks consistently

Now onto combining the two BEST FORMS OF EXERCISE: Weights & cardio. You can find one of my program's right here. Aim for 3 weights & 3-4 cardios (you can definitely keep up the daily cardio)

Positive mindset: this is your biggest job to work on. A healthy body starts with a healthy mind. You get ether at being positive but you have to start trying first. Affirmations (choose some that resonate with you- not miss fitness model 2010, YOU!) will help you stay positive and in the moment of your journey. Keep a journal or blog your way through this time- you will surprised how cathartic this medium will be.

Be in it for the long haul: Remember how long it took you to realize you were fat/chubby/busting out of your clothes? Yeah, well it's going to take some time to see results- please don't give up after a week, you can do better than that. Give yourself at 12-14 wks. Program it in your diary and focus your whole entire being.

Oh dare she, you say? No way- been there done that! Want proof? This was me. Looking back I wish I had more photos but FFG (former fat girls- LOL) know you just don't like the camera getting all up in your grill when you iz fat, right? It's always head shots and no fat rolls please!

Life is so good, when you are happy in own skin!

I hope in some way this inspires you to make the necessary changes to your life. I am never going to apologise for my straight talking- if you can't handle or are just not prepared to face up to reality then so be it. On the flip side, if you are open and willing to change I'm always keen to listen and I hope my posts & FB page helps you out. Don't forget to please share this with those that need it most & comment below if you have any thoughts/questions/further comments!

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