Poached Eggs & Smoked Salmon on Rye

This is a quick, easy & tasty meal that is high in protein and healthy fats. You could lose the toast if you were wanting to reduce the carbs. It would be yummy served in a cup of lettuce instead.

This is the first time I have added a nutritional label to my recipes. I get my labels from Calorie Count   and it is to be used as guide only. I cannot guarantee perfect accuracy, but I have found this site useful for my own diet and calorie counting. If you know of a better site (I'm still looking) then please leave your suggestions and links in the comments please.

Ingredients:

1 free range egg

100g smoked salmon slices

1 slice light rye bread, toasted

1 teaspoon capers, drained

green salad to serve

Method:

• Use your favourite method to poach egg. I like to place a small amour of water into a small frying pan and add a teaspoon of white vinegar. I bring the water to the boil and then turn heat down to a simmer. I crack the egg into a cup and then gently pour into the water. Use a spoon to carefully splash hot water over the top of egg until cooked to your liking, then remove with a slotted spoon.
• Meanwhile, lightly toast the rye bread and arrange on a plate with the slices of smoked salon on top.
• Top with your poached egg and sprinkle with capers.
• Season with salt and pepper to your liking. (I love Himalayan Pink Rock salt)
• Serve with a green salad.

x Marnie

Back to the Gym & a great offer for January

I'm back to the gym this week...time to work off the Christmas flab.

This is a really quick post as I just wanted to share this great offer from Genesis Gyms for January

Hopefully I'll see you there?

GENESIS FITNESS TACKLES AN UNHEALTHY AUSTRALIA WITH MILLION DOLLAR GIVEAWAY

As you may know, I've been working towards a weight loss and healthy life goal since the start of the year. I still have more to lose and I know a lot of you are in the same boat, so when Genesis Fitness told me about this AWESOME GIVEAWAY, I knew immediately that I had to share it with you guys. So if you want to get fit & lose weight, please, read on........

In a bid to encourage more Australians to get fit and beat the bulge, Genesis Fitness is launching a nation-wide promotion to get Aussies moving. 

The $1 Million Dollar Giveaway will see the fitness club give away one million dollars worth of gym memberships across the country – a total of 700 GOLD 12-month memberships during September/October. And the best part? The memberships will be going to the people that need them most – with entrants asked to write in 100 words or less why they deserve to win.

“We’re always looking for ways to help the local community. We see the Genesis Million Dollar Giveaway as a wonderful way of continuing that tradition. 

“In Australia we’ve seen a troubling trend of people suffering from obesity and body issues while at the same time more and more Australians are struggling financially and unable to afford gym memberships. This giveaway is our chance to ensure that the people who need the most help in achieving their fitness goals, get the chance they deserve,“ said Genesis Marketing Manager, Danielle Flood.

Run by locals that aim to unite and inspire their community to be fitter and healthier, Genesis Fitness Clubs take the time to understand people’s individual fitness goals and then provide the necessary support to ensure success. This caring approach has seen Genesis develop into one of Australia’s premier fitness club organisations, with 50 clubs Australia wide.

I hope you enter (go here)

& best of luck!!

Getting back on track with weight loss

When it comes to weight loss, the past month and a bit have been really difficult for me. I haven't put on any, but I haven't lost any either (about 1 &1/2 kilo loss is all). 

I've stalled.

I got comfy at my new weight, which is the lightest I've been in 10 years.

But I've got a bit more to lose.

I just haven't tried hard enough.

I'm not going to beat myself up about it as I think that would be counter productive and would probably send me spinning into a chocolate coma.

Instead, I've gone back to basics. 

• Back to clean, basic, uncomplicated eating (like in this post). 
• Back to writing down EVERYTHING I PUT IN MY MOUTH.

• Back to using my treadmill for an hour everyday.. it has just been repaired and now back in tip top condition. 

I missed it. 

Never thought I'd say that.

Never thought I'd wear these either. But I do and if you workout, can I suggest you try these from Body for Women, they are so comfy. You can get them here.

So why am I telling you all of this?

To keep myself accountable of course.

Everyone needs a kick in the capris now and then.

&

To ask for some kind words of encouragement too.

Any advice if you've got it....or do you have a similar story? 

What did you do to get yourself "up & running" again?

I'd love to know.

Have a great week

Cream of Sweet Potato, Garlic & Leek Soup {recipe}

Low fat, low GI and low carb.

Great for a weight loss plan.

The secret is to make the "cream" with skim milk powder.

Creamy & filling....tastes like the full fat variety....but it's totally guilt free...so go ahead & enjoy your veggies.

I hope you like it.....

This recipe serves about 4 people. 

1 teaspoon olive oil

1 leek, trimmed, washed well and sliced

1 sweet potato, peeled and cubed

2 cloves of garlic, chopped

1 teaspoon chicken (or vegetable) stock

salt & pepper

water

1/4 cup skim milk powder

In a pot, heat olive oil and then gently soften the leek and garlic over low heat.

Add sweet potato, stock powder and enough water to cover.

Bring to the boil and then turn down to simmer until vegetables are tender.

Stir occasionally so leeks don't stick to the pot and burn. Top up water if needed.

When tender, remove from heat and puree. I use a stick blender....although I usually make a mess. 

Add skim milk powder and more water if needed to make a creamy soup.

Serve with crumbled ricotta and freshly ground pepper.

Would love some tips on what you use to puree soup.

Spanakopita {carb free}

You may have read (or even tried) my Spanakopita recipe from a previous post. It's one of my favourite non-meat dishes....but it's very carby....which is no good for my weight loss plan. It's not something we eat everyday, but I do get the odd craving for it and to think I have to give it up forever would be torture. So, after chatting with my PT Elizabeth, she suggested I try to make it WITHOUT the pastry...makes sense huh? 

So, I did...and I cut out a little extra fat while I was at it.

here 'tis

1 Bunch of silverbeet (Swiss Chard), washed, chopped and steamed

or 1 packet of frozen spinach, thawed

150g low fat feta

200g fresh,low fat ricotta

2 or 3 eggs

1/2 brown onion, finely chopped

1/4 cup olive oil

salt & pepper

1 clove garlic, crushed

mix all of the ingredients together in a bowl

spray a non-stick muffin tin with cooking spray

or line with those silicone muffin cases

fill with mixture (it won't rise much)

bake at 180C for 15-20 mins or till set.

serve with salad

You won't even notice the pastry is missing....yum!

How to lose 16 kilos

I'm pretty excited to to tell you that (so far) I have lost a total of 16 kilos!!! woot woot!! It would have been more but I've had a few stops and starts that have thrown me, including a hospital stay and a fall from a ladder. I'm perfectly fine now, so I'm back on track and have my sights set on losing another 10 kilos. I couldn't have done any of this without the guidance & support from my personal trainer and friend Elizabeth Kalabakas..you'll never know how much you have done for me...thank you, thank you, thank you. And of course, thank you to Mr3P & the pickles for their support...it's so important to have the people around you to be supportive....cos it's not easy to change habits and to get them to join in. My family have embraced this new lifestyle so much that Mr3P has also lost 10 kilos!! Well done.

I'm still a little shy to post full length pictures of myself, but as soon as I hit my next mini goal (which is 5 kg), I think I'll do it then. In the meantime I'll show you some headshots as my family and friends tell me they see it in my face too.

So, here's how I did it.

"Now, I love to cook from scratch, but I'm trying to make this weight loss as easy and convenient and simple as possible."

The food:

• my daily food intake is based on 1200 calories a day. 
• 3 main meals and 2 snacks.
• No carbs at dinner
• And finish eating by 6pm...no exceptions

"If you go to bed a little bit hungry, you know you've done the right thing"

The exercise:

• I did 2 PT sessions per week with Elizabeth, but that was for toning and not weight loss. She gets into your head and gives the best advice about diet and lifestyle changes...that's where the weight loss comes in.

• I get on the treadmill and walk/run for 1 hour ever day (when I'm being a good girl). This speeds up the weight loss incredibly and improves your cardio fitness. If you want to know how to choose a good treadmill for your needs, you can read about that here. *Make sure you get a doctor's check up before jumping on this beast, or before starting any weight loss journey!!

What I eat on a typical day: (Mr 3P eats pretty much what I eat too, but he'll have a larger portion)

Now, I love to cook from scratch, but I'm trying to make this weight loss as easy and convenient and simple as possible, so a lot of this food (still healthy) is straight from the cupboard or freezer. It's a short term thing to get the weight off, while still eating healthy meals. I'll get into cooking other meals in later posts.

Breakfast:

Coffee

I love the Body for Women Shaping Protein for Women (especially the chocolate flavour) 

Mr3P likes the BSC Hydroxy Burn Pro

or

1 sachet of porridge made with water and a splash of skin milk. I mainly use the Oats sensations from Aldi, but you could use any brand. The sachets make it easy to measure and stay on track.

Snack: 1 piece of fruit...I usually have an apple (a BIG one)

Lunch:

I usually make a wrap with flavoured tuna, a little bit a cheese and some sweet chilli sauce. Or my pizza wrap (recipe here).

Snack: a small tub of yoghurt and a coffee.

Dinner:

Meat, chicken or fish with steamed veggies and sweet chilli sauce. I love the Salmon portions as they are super easy and taste fantastic...I get mine from Aldi (I shop there a lot...lol), but I've seen similar in the Coles and Woolies. You could but it fresh too, but I need the convenience of frozen or I'll stuff up. I would eat that every night, but I feel I need to have a bit of red meat now and then.

Finish eating by 6pm. 

I drink water with all of my meals, but I've always done that.

I like to have a Coke Zero after dinner to curb any sugar cravings I might have. But make it only one per day...you don't want to start any new addictions, do you?

So that's it...simple eh? 

When I follow this diet I ALWAYS lose at least 1 kilo per week...ALWAYS. 

And that's even when I didn't exercise due to a "bowling incident". 

Now I'm off to have my porridge..
till next time.

Disclaimer

The owner of this personal blog is not a registered dietitian nor a medial practitioner and her advice should not be taken in place of your own personal health care provider. All material posted on this blog is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

High Protein Chocolate Brownies {recipe}

These are yum and are a major hit with the kids. They make a great after school treat or when you're looking for a choccy fix....with added protein.

Ingredients

180g butter

1 cup brown sugar

2 eggs

1/2 cup flour

1/2 cup cocoa

1/2 cup Body for Women Shaping Protein in Swisse Chocolate Flavour

Method

• Line a brownie tin with baking paper.
• Beat together the butter and sugar until light and creamy.... I used an electric beater
• Add the eggs, one at a time until just combined.
• Stir in the flour, cocoa powder & Body for Women Shaping Protein powder.
• Spread the mixture into the pan
• Bake at 150ºC or 300ºF for 30 minutes (test for doneness with a skewer & don't overcook as brownie will be dry and you'll have to eat it with ice cream...and that would be a shame)
• When done, let the brownies cool for a little while in the pan, then lift out, slice and sift over with cocoa powder or icing sugar.
• Feel fabulous that you added extra protein to your diet.

linking up to

What to look for when buying a treadmill.

I've been asked by quite a few people lately about what to look for when choosing a treadmill to buy. My initial response.."Um, I dunno..."...cos, I don't have a clue.
So I asked my lovely PT Elizabeth, who kindly put me in touch with her good friend Rob Campbell from Crazy Cheap Fitness.
Rob was very kind to do this guest post for me. It is quite detailed, so if you're serious about getting a treadmill, then read on...

Guest Post by Rob Campbell, www.CrazyCheapFitness.com

Range:

The range of treadmills on the market is large and can be quite confusing. Very simple manual or magnetic treadmills (ie: no motor) can be purchased for under a few hundred dollars. These are not motorised and off the most basic and simple treadmill features. Usually they are quite compact and have a very simple computer.

Motorized walking machines up to $700 price range. These are the next level up and normally offer motor sizes up to about 1.5HorsePower (HP), speeds up to 12 or 13km/hr, manual or no incline and a basic computer with hand contact heart pulse, selection of programs with speed, time, distance etc. For Crazy Cheap Fitness this has always been a huge selling range for us as they offer the safety and ease of use of a motorized treadmill, in a compact/affordable package while still being able to do a jog if required. negatives: Usually small deck sizes and small motors can wear out with heavy use. Also, weight rating of these machines are typically only up to 100kg.

Then you get the largest range of treadmills: The home running treadmill market. 

Price range is typically $1000 to $3000

Running machines should have at least a 2HP DC motor (continuous duty, not peak duty - the specification plate on the motor will tell you the rating of the motor if there is any confusion). speed range at least 16km/hr, Motorized incline - 10 level is fine, Running belt size of at least 450mm wide by 1250mm long, Hand contact heart rate system, Good sized computer with bright display and a decent selection of programs. programs automatically vary the speed and incline over time and offer interval training, hill training profiles etc. great for keeping treadmill workouts interesting.

Budget running machines around the $1000 to $1500 mark should offer all of the above features. Maximum user weight ratings of at least 120kg are typical in the budget end, but look for a weight rating of more than this - up to 150kg if possible. Fold up deck design is also very handy for moving the treadmill or storing it away when visitors come over.

A more feature packed home running machine may have a 3HP motor, Speed range up to 20km/hr (although I don't know many people who will do 20km/hr for long), Big running belt 500mm wide by 1400mm long and built in heart rate monitor/receiver system. These are much more accurate than the hand contact pulse system. Expect to pay $2000 although there are deals out there if you shop around. We do a machine with many of these features for only $1300.

The last significant range of treadmills is the commercial treadmill sector with prices in the $10's of thousands of dollars (yep). These are big and heavy duty and designed for non-stop gym use. The specifications usually reflect this (and the price too).

these machines usually offer AC motors as opposed to DC motors used in most home machines. Oversize & reinforced decks, big strong frames and solid computers with hardy buttons are standard. They are very big, very heavy and not designed to be moved around the typical family home. many commercial gyms and Personal Training Studios hire/lease these machines under lease/service agreements. popular commercial brands include Life Fitness, Techno Gym etc.

Things to consider before buying:

So when considering purchasing a treadmill for home use, it helps to think about the following before starting to look around at deals:

1. Who is going to use the machine? Mum only or will the 15 year old most likely use it too
2. Will the user of the machine want to run fast, jog only or walk only or a combination of all?
3. What is the maximum user weight of the heaviest user?
4. Are any of the users particularly tall?
5. Budget?

The above information should then steer you to a particular treadmill range and will allow you to refine your search more to models with particular specifications that suit your needs.

Many users over 100kg, even if they only wish to walk/jog, are usually forced to get a running machine that can handle 120kg plus, simply because the small machines are not rated over 100kg.

Particularly tall people have few options but to purchase a large running machine with oversize decks because it is not practical, not mention unsafe, for them to try and walk/run on small decks with small belts.

This is my PT Elizabeth...ain't she cute.....

Must haves:

Regardless of the treadmill range you are looking at, be it a walking or running machine, the following should be non-negotiable "must haves" for any home use treadmill:

• Emergency safety cut-off key that disables the machine if the key is disconnected should the user fall. Also comes in handy when little ones are around and you don't want them to use the machine.
• Quick speed buttons (and quick incline buttons too if applicable). saves you hammering away at buttons.
• Don't buy a treadmill with a motor size of less than 1.5HP.
• Fold-up design. it's very hard to move/relocate a treadmill if it doesn't fold up.

Optional luxuries/Wish list features:

Keep a look out for the following:

• User definable programs. these allow you to set and save your own programs and user information and then come back to it next workout.
• Built in heart rate monitor/receiver system - they work with a chest strap and heart rate information is wirelessly transmitted to the treadmill computer without having to place your hands on the contact sensors. Much more accurate than the hand sensor system although wearing a chest strap can be uncomfortable for some.
• suspension system. Most treadmills have a fair bit of give in the deck and the majority of people find this level of cushioning acceptable, however you can get treadmills with suspension systems that reduce stresses on legs and joints.
• Built in TV and audio

Buying New versus a Secondhand Deal...

Honestly, buy new and make sure warranty is comprehensive. No point getting a deal off ebay then not being able to get a part when it breaks down in 6 months or worse, having to send the machine interstate at your cost. Consider buying second hand very carefully. If the machine is close to new and warranty is transferable/will be honoured under new ownership then this would be one example where secondhand is OK. Treadmills require maintenance and servicing to keep them in good and safe working order. Always read and follow all maintenance procedures detailed in owner's manuals or contact us and we can put you onto some exceptionally good technicians who can help you in this regard.

Happy shopping!

Be Inspired

 Need a little inspiration?

Feel like giving up on your goals?

I've had a bit of a hard week and just at the right time and friend of mine shared this with me on Facebook.

Now I want to share it with you.

Please leave a comment if you felt inspired by this today. 

Thanks Ava from Picket Fence Fancy.

How to eat pizza & still lose weight

Are you on a low carb, weight loss program, but still want to eat something yummy like pizza? You can.

Here's how......

Ok, ok, so it may not be an actual pizza, but it tastes just like one...without the added fat, calories and overload of carbs.

And it couldn't be easier to make.

Firstly, lay out a piece of Mountain Bread.

Then layer with your favourite (healthy choice) toppings, some low fat cheese and a sauce.

On this one I have used:

• fat reduced ham 
• thin slice of low fat, tasty cheese
• mushroom
• capsicum
• olives
• a drizzle of sweet chilli sauce

Heat up your frying pan and place the folded wrap in. I like to use the trusty Glad bake to prevent it from sticking and saves me time doing the washing up.

Now this probably looks a little weird, but it works really well.
Place a metal saucepan lid on top of your wrap to cook. It flattens it a little and makes a nice crispy crust. No need to go and buy one of those sandwich presses.
Don't forget to flip it over and cook the other side!

Serve it up and enjoy a yummy pizza treat without ruining your weight loss program.

PS: Don't forget to enter my Schwarzkopf giveaway (go here). 

It's drawn on Thursday, so get a wriggle on!

Linking to

How to snack less and beat those cravings

If one of the biggest challenges you face when trying to lose weight is snacking or eating too large a portion at mealtimes, then keep reading cos I've got something to tell you that could end up being your HG of weight loss. 

A few weeks ago I received a cute little package in the mail from leading sports & nutrition brand Body Science. I already use and love their other weight loss products (you can read my thoughts on them here). I use the Shaping Protein for Women every day, so I trusted the brand and was eager to try their latest product launch Body for Women Zotrim.

Body for Women Zotrim - the proven diet aid shown to help appetite control, reduce food intake and support weight loss - with no side effects.

Since it's introduction into the UK market more than 5 years ago, Zotrim has helped more than 13 million people with their weight loss goals.


Studies using Zotrim in the UK found an average weight loss of 5kg over 45 days when clients supplemented their calorie controlled diet with Zotrim. 


Body Science is introducing Zotrim to Australia, standing out amongst the many other weight loss products on the market. Instead of relying on the stimulatory effects of caffeine to impact metabolism, Body for Women Zotrim has a natural ingredient mix shown to have no adverse effect on heart rate, digestion or abdominal comfort. 

"I have been using Zotrim religiously for 3 weeks and had noticed absolutely no side effects!!  Except the fact that I'm not even thinking about snacking between meals and I sincerely feel fuller at mealtimes, which I believe has helped me stay on track. Last week at my PT weigh in, I had lost 2kg, with an average loss of one kilo a week, so I'm getting closer to my goal every day!"

So, what's in it?


A blend of three organic plant extracts; Yerbe Mate, Damiana & Guarana, this natural mix has been shown to be both safe and effective to manage hunger and food intake. I take as part of my calorie controlled diet, a few minutes before main meals.  Simple.


You can get Body for Women Zotrim (here) RRP $39.95 for 90 tablets.

This week I'll be talking more about was has been helping me on the weight loss journey and there will be some GIVEAWAYS too.  So pop back for a visit tomorrow.

Disclosure *This product was sent to me for editorial consideration, but when it runs out, I will certainly be purchasing more. 3pickles has no affiliation with any companies mentioned and has received no remuneration for posting this review. All opinions are those of the author.

Disclaimer: The owner of this personal blog is not a registered dietitian nor a medial practitioner and her advice should not be taken in place of your own personal health care provider. All material posted on this blog is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.