Avocado and Basil Pesto with Pine Nuts

Hey Crew, just sharing another healthy fat recipe with you today.  But before I do, I also want to share this little animation I posted on the Facebook Page last week. I would hate for you to miss it because you’re not on Facebook.

It sends a very clear message of the dangers in consuming soft drink or soda, as they call it in the U.S.A, on a regular basis. It also highlights the way advertisers trap you into buying these products. Sit back and enjoy the show, you will get a bit of a chuckle from it.

If this link doesn’t work for you search youtube for “the real bears”

I  got a little creative again, this time in the form of pesto. Now,  you can use this however you like, the possibilities are endless. We had ours as part of the main course as a condiment for the pan fried turkey breast. Then we had it in our wrap for lunch with left over turkey and salad. You could use it as a dip with celery and carrot sticks or as a sauce base on home made pizza. Whatever tickles your fancy!


2 ripe avocados

Juice of 1 lemon

1 Tbsp of olive oil

1 clove of garlic

Fresh basil finely chopped or from the tube

1 packet of pine nuts (pre-toasted under the grill or in the oven)

Mix and stir throughPestoWhile on the healthy fat bandwagon here are some interesting uses for olive oil in the form of an infograhic;

TheusesofOliveOil_5069fcac346d0This was from dailyinfographic.com  Click on the link for more interesting infographics, on a variety of topics, not just health and fitness.

Remember to reduce you intake of saturated and trans fats and include good fats in your diet for health benefits. Keep up the amazing work guys, the results are speaking for themselves at the moment. I’m seeing lots of fat loss results and seeing some inspiring sessions, with massive increases in fitness and stamina!!

Run For Your Life

With the running group starting back up this weekend, I thought I would post this inspiring article that I’ve had in my archives. Its from back in the days when I was soley a running coach. It was published in the Herald Sun and I often get it out as a running motivator.

One of the best ways to lose weight and get fit is by running, but when you mention this to some people you hear the old whine, “ I have never been able to run”.

Pounding the pavement kilometre after kilometre, taking in the sights of a new city while on holiday, pushing yourself to the limit…….runners love it, but non-runners just don’t get the appeal.

Their reason for “hating running” is simple (it’s the same reason I hate snow skiing): they can’t do it. But if they could do it they’d love it because we were all born to run-it’s in our DNA.

Most non-runners tell you they get out of breath quickly, then struggle to recover. That’s not a sign of being a non-runner. It’s a sign of being unfit. To some degree running is a skill we all have. You don’t need to be co-ordinated. If you can walk you can run. And that’s part of the problem.

If you are not a runner you need to start with baby steps. Because most people can do it they just decide to go for a run, then run.

Sounds like a good plan, right?  Wrong.

The result of this seemingly innocuous action will be twofold: you will run out of puff and give up; and if you do persevere you will end up injured.

The best way to begin is with a walk to run program, building up to run over time. This way  you will be more inclined to stick with it.

Soon running will sink its claws into you and you will become one of those people who look at non-runners as though they are missing out on a secret. This time you will be the one in the know.

I will be taking on new runners and utilising this walk to run program for them. We will start off on flat terrain and be working up to running 3km without stopping over the coming weeks.

There will be a middle distance group also of 4-6kms and then the more experienced runners will cover around 10kms. We will be building towards the fun run goal of Run Ballarat and King of the Mountain which are both in October. There are 6km and 11km distances in those runs.

We will meet every Saturday morning at DeSoza Park at 8am for a gold coin. The runs will be mapped out and you can slot your self into a group you think your suited to.running returns

I have an admission to make- We had fish and chips for tea last night! I can hear you all gasping. But before you think we’re on some sort of bender, let me reassure you that it was the healthy version of “fish and chips”. We actually had salmon with a side of sweet potato wedges.salmon meal

This was an idea I saw on the body and soul website but altered it to our liking. Let me tell you IT WAS DIVINE! It contains a good dose of healthy fats. They are in the avocado, salmon and olive oil.

Salmon with Avocado Salsa

2 firm ripe avocados, cut into 
1 cm pieces

1 small red capsicum, chopped

2 spring onions (shallots), thinly sliced

1/3 cup chopped fresh coriander

1 tbs lime juice or juice from one lime

2 tbs extra-virgin olive oil

4 (about 180 g each) salmon fillets, 
skin on (this fed the 6 of us)

1/2 tsp sweet paprika 
1/2 tsp dried chilli flakes

Place avocado, capsicum, spring onion, coriander, lime juice and 1 tbs of the oil in a bowl. Toss gently to combine.

Preheat a pan on medium-high. Place salmon on a plate and drizzle remaining oil over to coat, leaving salmon skin-side down. Combine paprika and chilli flakes in a small bowl. Sprinkle over salmon. Cook salmon skin-side down, for 2 minutes. Turn and cook for a further 1-2 minutes for medium or until cooked to your liking.

And just a quick thanks to all those who came along to SportsBiz on Tuesday night and Wednesday. This is a copy of the email from Matt showing his appreciation of supporting local small business. Cheers, guys!!

Hi Jackie,

 Just a quick one thanking you once again for the shopping night on Tuesday night. We had a couple of more people come in on Wednesday as well. I think the Asics Noosa Tri shoes have been the big winner.

 Can you please pass on my appreciation to the people that turned up over the couple of days. It is very much appreciated and I look forward to working with you and doing  some more shopping nights in the future.

Regards, Matt Goonan

Introduce Good Fats, Down With Bad Fats

The time has approached, again, to implement a new lifestyle change as  part of our  Year of Positive Change, 2013.  After introducing wholemeal products and giving white the flick in Term 1, we upped our protein intake by including it in each meal in Term 2. Sticking to our changed habits is an important part of permanent, positive, healthy living.

A lot of you guys have noticed a huge difference on your waistlines and energy levels by sticking to these two simple lifestyle changes. It has only been a few months, and to have a noticeable difference in that time shows the positive impact it will have when  you stick to it for the rest of you lives. Short term challenges and quick fix diets may work in the short term but are certainly unsustainable for life.

We have one unique client at the moment who is on this short term unsustainable journey and getting amazing results, but their challenge will kick in when they go back to the reality of normal, but healthy eating (not eating like a rabbit) and sustainable exercise plans (6 workouts a week instead of 18). As fitness professionals it’s our job to support and ensure that this person is educated on the what, when, how and why of healthy sustainable living. It’s one of the things we pride ourselves on here at Crabtree Fitness.

I guess the heading gives it away, but this term we will be concentrating on introducing healthy fats and reducing or eliminating saturated and trans fat from our diets. We need to be aware that the media and food companies still roll with the “99% fat free” band wagon when trying to promote their sales pitch for a product to make it sound healthy (even if it’s full of sugar and salt). Fat free isn’t necessarily healthy, unless it’s a carrot or some other form of vegetable. The Natural Food Company’s lollies that are 99% fat free ARE NOT a healthy choice.fat free

Fat’s are essential for digestion, vitamin absorption, hormone production and immune health. Fat is also a fuel source (as well as carbs) for working muscles during exercise. Fats are the building blocks for cell walls and hormones, transporters of vitamins A, D, E, K and essential for bone and immune health. Inadequate fat stores and intake can lead to major health complications. Mono-unsaturated  oils and omega 3 oils are anti-inflammatory to the body and can help the fight against diabetes, cardiovascular disease, help lower cholesterol, reduce high blood pressure, nourish the immune system and reduce symptoms of arthritis and depression.  Good or healthy fats are associated with a longer healthy life. Top of the list in healthy fats are olive oil, sesame oil, macadamia nuts, avocado, flaxseeds, pepita seeds, chia seeds, sunflower seeds, walnuts and almonds. _MG_8422

Remember to always keep an eye on portion size on good fats because they contain 9 calories per gram as opposed to carbs and protein which contain 4 calories per gram. Also, when cooking with oils always use the spray versions, as when heated to about 800-1000 degrees the chemical structure is changed and these oils become trans fats! Add your olive oil or sesame oil at the end of cooking to get the health benefits.

Fish and chips, McDonalds, Red Rooster, Hungry Jacks, Pastries, Pizza, Cakes and biscuits (unless you make them yourself) DO NOT contain good fats. They are loaded with saturated and, worse still, trans fats which stay in your system for ever. Please try and minimise the use of these products from your nutritional regime.

I will be posting some recipes that include these healthy fats over the next few weeks to give you some fresh ideas. Let’s embrace this and contribute to our already healthy lifestyles.

Also this term a reminder that we will be taking measurements for anyone wanting to keep track of their fat-loss for the term with the added motivation of a special prize for the most fat lost. And fitness freaks will be included with the best improver on the outcome measures for the term.

Term 3 will kick off with 2 new sessions this week. Monday afternoon Mum’s Group at Buninyong Footy oval at 2.15pm and our early morning boxing session at 6.15am on  Tuesday morning (don’t forget to see Matt at SportsBiz for you inners before then).

Speaking of SporstBiz, Matt is organising to open his doors for an invitation only open night for Crabtree Fitness Professional’s clients and families with 20% off storewide. It will be at 6pm on Tuesday the 23th July for one to two hours. The invitations will be out soon, so hold off on buying your new gear for now.

Bring on Term 3 and let’s make it count!!