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Kick start your metabolism with these yummy recipes

15-Nov-2012

Breakfast – Beans on Toast

It’s the most important meal of the day so why not make it the best! To keep control of the sugar content it’s always a good idea to make your own baked beans instead of the store bought variety. Here’s how.

Ingredients:
1 small red onion
• ½ celery stick
• 1 can of four bean mix
• 1 can of diced tomatoes
• ½ teaspoon of Worcestershire sauce
• ½ teaspoon of sweet chilli sauce
• 1 teaspoon cottage cheese
• 1 slice wholegrain bread

Fry the onion with a small amount of olive oil, adding the finely chopped celery. Cook on medium heat until onion is slightly browned then add the drained can of four bean mix and the can of tomatoes. Continuously stir until your beans are at your preferred temperature. Season with pepper, Worcestershire sauce and sweet chilli. Serve on toast with a spread of cottage cheese instead of butter. As the beans have a high fibre content, you will feel full for longer and not be so tempted to mindlessly snack throughout the day. This will keep for a few days in the fridge and can be eaten for lunch or served on ½ cup brown rice and a teaspoon of yoghurt for dinner.

Lunch – Asparagus and Cherry Tomato Frittata

Making this frittata ahead of time makes a quick and easy take-away lunch and it is low-in fat and high in protein! Also try adding lean shredded poached chicken, smoked salmon, or a can of drained tuna for a different take, and serve with a colourful side salad.

Ingredients:
1 bunch asparagus, end trimmed and cut into 3cm lengths
1 cup peas
4 eggs + 4 extra whites
¼ cup skim milk
1/3 cup low-fat ricotta
1 punnet cherry tomatoes, halved
2 TBSP fresh basil, shredded

Preheat oven to 180C and grease and line a 20cm cake pan with olive oil and baking paper. Steam asparagus and peas until bright green and tender (about 3-5 minutes). Whisk together eggs, egg whites, milk and half the ricotta. Add all other ingredients, season and stir to combine. Pour mixture into prepared pan, and bake for 20-25 minutes until golden brown and puffed.

Dinner – Tomato and Chickpea Soup

As it gets colder, there is nothing better than a piping hot bowl of soup. This recipe is really easy and quick, and of course, can be stored to take for delicious and quick lunches. Though this is a pretty basic recipe, it’s really delicious and you can bulk it up with basically any other vegetable you can think of to make sure you’re getting your five a day. But to get you started:

Ingredients:
1 TBSP olive oil
1 onion, chopped
2 cloves garlic, crushed
2 tsp ground cumin
400g can of chopped tomatoes
400g can of chickpeas, drained
Chopped thyme, basil, mint or coriander (or a mixture!)

Saute the onion in a frying pan, until just soft. Add the cumin and garlic and heat for a further minute. Add the tomatoes and a cup of water (perhaps a splash more if adding extra vegetables). Put about half into a blender and pulse a few times so there are still some chunks, return to heat until it boils, (add extra vegetables if needed) then turn the heat down to a simmer for ten minutes. Add the chickpeas and on a low heat, continue to heat until they are heated through. Garnish soup with a generous helping of whichever herb you choose.

If you like your veggies to still have a bit of bite, add them at about 5 minutes into the simmer time.

Dessert

Halve two peaches and lightly dust with caster sugar, bake at 180C for 10 minutes. Remove from oven, let cool for a little while, top with ricotta cheese while still warm. Delicious dessert for cold nights, and (almost) guilt-free!


Call Russell today on 0407 231 947 or email info@abetterbodysooner.com.au to make exercise a part of your lifestyle.