FOOD COACH HEALTHY COOKING

Posted January 23, 2013 in Fitness News by Adele & Lisa Rancan

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The fast track to weight loss is ...

With busy lifestyles and the need to look for shortcuts usually results in the general population, especially the age group in their 20's to 30's, resorting to TAKE-AWAY foods.  Take-aways used to be a 'once a week' option, cooking meals at home for 6 nights.  Today, it seems to have reversed with take-aways 6 days a week, cooking at home 1 x week!

Don't think of take-away meals as the fast food chains, are you guilty of leaving meals to the last minute and then rushing off to the shops to find a pre-prepared meal?  There are many choices which seem healthy but you can never exactly calculate the number of calories, grams of protein, grams of fat, grams of carbohydrate.  One of your 'healthy' take-aways could contain 800-1000 calories.

We set to work in the kitchen to cook and present you one day of meal planning from our RANCAN SISTERS FITNESS FOOD COACH PROGRAM. 


We demonstrated how long it takes to prepare 3 healthy meals at home.  Our food coach program plans a weekly menu for you, taking into consideration any food sensitivities or dislikes. Watch the You Tube video below.  Scroll down the page to find recipes we used.

Scrambled Eggs with Mushrooms on Toast

(Individual Serve)

Ingredients
2 Medium Egg
1 Cup Mushrooms - Common
1 Teaspoon Oil - Vegetable 2 Tablespoon Water - Tap
1 Medium Tomato - Red 2 Toast Slice Bread - Wholemeal
2 Dash Milk - Skim


Instructions
1.Break eggs into small mixing bowl. Adding the water and some pepper, and herbs of your choice.
2.Whisk egg mixture with a fork.
3.Dice mushrooms and tomatoes and saute in a small saucepan.
4.Pour egg mixture into saucepan with vegetables.
5.Stir continuously until mixture thickens. 6.Serve on toasted bread.

Nutritional Information Energy 1839kJ, Protein 23g,Total Fat 21g, Saturated Fat 7g Carbohydrate 40g Sugars 7g, total Potassium K 738mg Fibre7g, Calcium 228mg, Iron 4mg, Sodium 591mg, Zinc 2mg, Vitamin C 24mg

Avocado & Kidney Bean Salad

(Individual Serve)

Ingredients
1 Each Shallot
1 Pinch Black Pepper
1⁄2 Cup Bean - Red kidney
6 Each Tomatoes - Cherry
1 Tablespoon Juice - Lemon
1 Quarter Avocado
1⁄4 Small Onion - Red
1 Cup Shredded (56g) Lettuce

Instructions Requires half an hour refrigeration.
1.Peel and pit the avocados. Cut into large cubes. Drain and rinse the beans. Cut the cherry tomatoes into halves. Cut onion in large pieces.
2 Mince the shallots in a food processor. Gently combine with the avocados, beans, lettuce and tomatoes in a serving bowl.
3.Sprinkle in the lemon juice and pepper to taste. Toss well to combine, cover and refrigerate for half an hour. Serve chilled.

Nutritional Information Energy 781kJ, Protein 8g, Total Fat 9g, Saturated Fat 2g, Carbohydrate 18g, Sugars 6g, total Potassium, K 861mg Fibre 10g,    Calcium 72mg,     Iron 3mg,    Sodium 334mg, Zinc 1mg, Vitamin B 120ug, Vitamin C 49mg

Snapper with Mango Salsa

(Individual Serve)

Ingredients
125 Gram Fish - Snapper
1⁄2 Tablespoon Lime juice 0.1 Medium Onion - Red
1⁄4 Each pepper Chilli - Banana
1⁄2 Tablespoon - Leaves Coriander Leaves
1⁄2 Large Tomato - Red 0.4 Cup, sliced Mango
1⁄4 Teaspoon Oil - Canola 1⁄4 Teaspoon Ginger


Instructions The salsa can be made in advance and refrigerated until required.
1.Chop the mango and tomatoes. Finely chop the red onion. Devein and deseed the jalapeno pepper and finely chop. Mince the coriander and peeled ginger.
2.Combine all the mango, tomato, onion, jalapeno pepper, lime juice, coriander and ginger in a bowl, cover, and refrigerate until required. 3.Lightly spray the snapper fillets with olive oil and sprinkle with water. Wrap in foil parcels, taking care to seal well to retain moisture.
4.Grill under a medium heat for 15 minutes until the fish flakes easily (or bake in the oven for 15 - 20 minutes 180 degrees).
5.Serve the fillets topped with the salsa.

Nutritional Information Energy 960kJ, Protein 35g, Total Fat 4g, Saturated Fat 0g, Carbohydrate 12g, Sugars 10g, total Potassium, K 1061mg Fibre 3g Calcium 70mg Iron 1mg Sodium 80mg  Zinc 1mg Vitamin B124μg  Vitamin C42mg

FOOD COACH IS LOCATED AT BUILDING 9, CRANE CRESCENT SUITE B 
BEHIND RANCAN SISTERS FITNESS STUDIO

 

The best solution for weight management is accountability.  In all our years of nutrition advice this is the only program that will teach you how to manage your weight with a normal lifestyle. Transform your life and your eating habits. Increase your energy and look sculpted and defined.  The next step is to email info@rancansistersfitness.com.au or call 9960 8687 to book your appointment. 

 

 






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