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SWAPS THIS CHRISTMAS

November 22, 2019realadmin_adminGeneral, Nutrition

🦃 Christmas can be a tricking time of year when it comes to achieving your desired health & fitness goals.

3 INGREDiENT CHRiSTMAS CAKE

SERVES 8

  • 1kg mixed dried fruit
  • 2½ cups (600ml) milk or almond milk
  • 2¾ cups gluten-free self-raising flour 

OPTIONAL dairy-free vanilla frosting

  • 2 tsp lemon juice, freshly squeezed
  • 1 tsp pure vanilla extract
  • 3-4 Tbsp maple syrup
  • 3 Tbsp cashews, soaked
  • ¼ cup coconut milk
  • 3 Tbsp tapioca starch
  • 4 Tbsp coconut oil

METHOD FOR THE CAKE

Place dried fruit in a bowl, cover with milk and leave to soak overnight in the fridge.

The next day, preheat oven to 160°C and line a medium (23cm diameter) springform cake tin with baking paper.

Stir flour into fruit mixture until evenly combined and smooth into prepared tin. Bake until it is risen, set and golden and a skewer inserted into the centre comes out clean (check after about 1¼ hours and return to oven for a little longer if needed). Remove from oven. Cool in the tin before turning out. Stored in an airtight container, it will keep for 3-4 weeks. 

Just before serving, dust with , using paper doily cut-outs or snowflake stencils to create festive patterns. 

FOR THE FROSTING

  1. In a small blender or food processor, blend together all the ingredients for 2 minutes.
  2. Pour into a container with a lid and place in fridge to set for at least 3 hours.
  3. Then spread onto the Christmas cake.

CALORIES PER CAKE = 281

PROTEIN 0.7g per cake

CARBS 65.7g per cake

FAT 1.4g per cake

Let’s compare this to the everyday Christmas cake.

Calories = 237 PER SLICE

FAT 8.1g per slice

CARBS 37.5 g per slice

PRO 3.7g per slice

I think the numbers speak louder than words in this case.

SESAME SEED LAVOSH

INGREDIENTS

  • 1 cup gluten-free plain flour
  • ⅓ cup wholemeal gluten-free flour
  • 2 tbsp each black and white sesame seeds or 4 tbsp just one kind
  • 1 tbsp finely chopped fresh oregano or 1 tsp dried oregano
  • 1 tsp salt
  • ¼ cup extra virgin olive oil
  • 1 tsp sesame oil
  • ½ cup water

To finish: 

  • extra virgin olive oil 
  • flaky sea salt 

METHOD

  1. Preheat oven to 165˚C and line an oven tray with baking paper. In a mixing bowl stir together the flours, sesame seeds, oregano and salt. Mix the oils and water together and add to the dry ingredients, stirring to form a soft, pliable dough. 
  2. Divide the dough into 4 pieces and roll each out on a lightly floured board as thinly as possible. Each piece of dough should create a rectangle about 34 x 16cm. Cut each rectangle into strips measuring about 4 x 17cm and roll again. They need to be practically see-through.
  3. Carefully transfer strips to a baking tray, brush lightly with oil and sprinkle with flaky salt. Bake until crisp and pale golden – about 15-18 minutes. Allow to cool fully then store in an airtight container.

CALORIES = 32 for total crackers

CARBS 3.9g

FAT 1.7g

PROTEIN 0.4g

Let’s compare this to an Arnott’s Jatz box of crackers.

CALORIES = 1165 per box

PROTEIN 19g

CARBS 165g

FAT 45.8g

After looking at the difference between the last two recipes and the store brought or original calorie content table can you start to understand how easy it is to eat in a calorie surplus over the festive season?

CHRISTMAS CHEER 🍹

As you are well aware alcohol can be the silent killer when it comes to empty calories. So when it comes to choosing a refreshing beverage always look for something lower in calories and very little ingredients.

KOMBUCHA LEMON PIMPED PIMMS

SERVES 2

INGREDIENTS

  • 330ml Remedy Kombucha Ginger Lemon
  • 110ml Pimm’s
  • Fresh fruit, cucumber and fresh mint
  • Ice

Combine all ingredients in a jug and give it a good stir. Pour into two glasses and serve!

CALORIES PER SERVE = 121

CARBS 5.9g

FAT 0g

PROTEIN 0g

Let’s compare this recipe with a standard Mojito.

CALORIES PER SERVE = 221

CARBS 38.8g 😱

FAT 0g

PROTEIN 0.1g

Tags: #christmascheer, #healthyhillsdistrict, #hillsdistrict, #strengthtraining, healthy, healthyrecipes, weightloss, wellness, Yoga
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The 3 most effective stress management strategies The 3 most effective stress management strategies

Stress is not just emotional but it can also be physical. There comes a point where your physical body can be just stressed and tired. So here are 3 of the most effective ways to manage emotional stress as well as physical stress anyone can use. 

1. MEDITATION. At first meditation seems daunting and pointless to some. However it can be an awesome way to give your body both a mental and physical reset from day to day life. Having a crazy day at work just to get home to an even busier family life can be strenuous on the body and mind. So taking 5-10 minutes to just find a quite place where you can just sit relax and breathe. You don’t have to be an expert at MEDITATION to give it a go and feel real benefits just from a few minutes. 
2. SLEEP. Getting a good nights rest sounds so simple but it could be the difference between you being or not being stressed. In the world today we are always go go go and sometimes it’s hard for people to stop their day early to get to bed at a reasonable hour, but SLEEP is an integral part of stress management for everyone. So to put it simply focusing on getting a good 7-8 hours of straight sleep can help anyone manage their levels of both physical and emotional stress. 
3. WALKING OUTSIDE. Just the act of being OUTSIDE during the day or even at night can calm a persons stress. Add in the benefits of WALKING and you have the ultimate stress reliever. Having a long stressful day? Head OUTSIDE and get some fresh air.

Finding time in your day for at least one of these strategies might just change your attitude for the rest of the day. Becoming less stressed is always a positive and their is no harm in trying 1 if not all 3 of these strategies during your day. 

Coach Kyle 😁💪🏽
Wednesday night with Kyle is pumping tonight! Love Wednesday night with Kyle is pumping tonight! Love seeing the community getting stuck in mid week 💪🏼🏋🏻‍♀️
🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

COACH DAMON 🤟🏻
LEGEND OF THE WEEK Congratulations to this super LEGEND OF THE WEEK

Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
3x PT 🏋🏻‍♀️
2-3x Sweat 🏃🏻‍♀️
Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
• 50kg back squat for 8 reps
• 60kg deadlift for 6 reps
In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

Aside from that, Joanna brings such a warm and kind energy into the gym that is appreciated by all the staff and members, and makes us proud to have you as part of our gym, so thank you Joanna!
And congratulations to this Legend! 🌟🏋🏼‍♀️🤩
Coach P 💁🏻‍♀️
BEST MORNING EVER 😍 I love this CORE class an BEST MORNING EVER 😍 

I love this CORE class and the fun/burn we share. Thankyou all for coming everyone. You’ve done amazing things this morning, now go and share the love. 

Morning’s at RFT 🙌🏼
Coach B xx
Awesome 6:45 team smashing the classes tonight. On Awesome 6:45 team smashing the classes tonight. On fire ! 🔥🔥

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