GETFOXFIT | IFBB Bikini Fitness Athlete & Kidney Cancer Survivor Lisanne Keir

Contest Prep | Weight Training | Fitness Motivation | Nutrition & Healthy Living Inspiration


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Fiery Spiced Cod and Broccoli (Easy, Tasty and Clean Recipe)

Fiery Spiced Cod & Broccoli (Easy, Tasty & Clean Recipe)

Let me introduce you to my most cooked and consumed dish.

Since I am in contest prep and 4 weeks out of my competition I have to closely monitor what I am eating and this meal is a firm favourite.

Easy, tasty, yummy, healthy and clean recipe that packs a punch in the spicy department – perfect!

If you don’t like it super spicy, then just leave out the chili and fresh cayenne peppers.

Enough for 2 servings.  Cooking time: 20 mins

Ingredients:

Frozen cod (400g)
Broccoli (500g)
Spices
Turmeric (2 tsp)
Paprika powder (2 tsp)
Chili pepper (2 tsp+, depending on how hot you want it)
Cumin (2 tsp)
Fresh cayenne pepper (1/2 to 1, depending on how hot you want it)
Pepper (2 tsp)
Himalayan salt (1/2 tsp)

How to:

1) Finely chop the fresh cayenne pepper into small bits

2) Put the frozen cod and all the spices in a big pan, cover it with a lid and cook it on a medium heat (around number 4/5, or turn to just less than half) for 20 mins (since the fish will be cooking from frozen I don’t use any coconut oil as it will cook in it’s juices)

3) Grab a medium pan and bring water to a boil

4) Wash and cut your broccoli

5) When the fish has been cooking for 10 mins add the broccoli to the pan of boiling water and cook that for 7-10 mins (depending on how firm you like it)

6) After 20 mins – mash up the fish in the pan and fully mix so that every bit is covered in the spices and sauce

7) Drain the broccoli and serve

Nom Nom Nom!

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Friday Five: 5 Health Benefits and Reasons to Eat Grapefruit

5 reasons to drink grapefruit (www.getfoxfit.com)

Not only do I drink lemon water first thing in the morning, but grapefruit juice is a firm daily favourite.

It’s packed with Vit C and other various nutrients and vitamins, high in fibre and low in calories.

An awesome addition to the day to wake you up, curb hunger, burn fat, fight disease and much much more.

 Check out 5 health benefits and reasons to enjoy grapefruit…

1. Prevents cancer

Since there are anti-cancer agents (bioflavonoids and other plant chemicals) in grapefruits they are protective against cancer, particularly in the digestive system, and the formulation of tumours.

2. Promotes weight loss

Grapefruit has a fat burning enzyme that helps absorb and reduce sugar and starch in the body whilst stablize blood sugar and insulin levels.  It’s a great way to naturally curb hunger and boost your metabolism.

3. Fights fatigue and tiredness 

Not only is it refreshing but it’s a great way to quickly boost your energy levels.

4. Helps with indigestion

Grapefruit acts immediately on indigestion by easing irritation caused in the stomach by improving the flow of gastric and digestive juices.

5. Acidity

Even though grapefruit may taste acidic it’s juice has an alkaline reaction after digestion.  This has a huge effect on acidity in the digestive system that can cause numerous health problems.  Thus, grapefruit is extremely beneficial in preventing acid formation which can cause many diseases.

 

Preparation

Wash the grapefruit under cool water before eating or slicing to get rid of dirt or pesticide residue.

Some serving tips:

  • Grapefruit can be eaten like oranges.  Cut the fruit horiztonally (into 2 halves) and scoop it out.
  • My favourite way is to squeeze the grapefruit and drink the juice.  Extremely refreshing!
  • You can also add grapefruit to salads, or add the juice to other fruit juices, such as lemon or orange juice

Important note!  

Taking medications?  Please click here to see if grapefruit will interfere or interact with your medications.

 

5 reasons to drink grapefruit (www.getfoxfit.com)


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Friday Five: 5 Simple Health Tips

5 Simple Health Tips (www.getfoxfit)

Happy Friday!  With the weekend just around the corner it’s inspiration and motivation time.  On today’s menu – 5 simple ways to get, and remain, healthy.

We are talking about food, fitness, focus, selfies and that all important rest.  So let’s get to it…

1. Clean up your diet

  • Get rid of refined carbs (in the form of sugar, white pasta, white bread, cakes, biscuits, muffins etc.)
  • Eat more vegetables (especially green leafy veg like spinach, kale, lettuce and paprika, tomatoes, broccoli, asparagus etc.)
  • Eat lean sources of protein (white fish, turkey, lean beef, egg whites, chicken)
  • Eliminate processed foods (frozen dinners, microwave meals, pre-packaged goods)
  • Snack on clean foods
  • Always start your day off with a good nutritious breakfast that will kick start your metabolism and give you energy (for example oatmeal)
  • Cleanse your body and system by drinking warm lemon water first thing in the morning
  • Eat small portions every 2-3 hours
  • Ditch the fizzy drinks
  • Drink filtered water (and loads of it)
  • Interested in how you can eat cleaner?  How to Start Eating Clean – Tips and Essentials
  • Click here for easy and simple clean eating swaps

2. Move your body

  • 4-5 times a week (45 mins -1 hour)
  • Find a sport / activity that you like and is fun for you (for example try biking, weight training, fitness classes, yoga, dance, running…)
  • Keep challenging yourself – lift heavier weights, run that extra mile, score than extra goal
  • Do you have an office job?  Ensure that you get up from your desk and move around every 20 mins… why not use that time to get yourself more water :)
  • Increase success by setting solid goals.  How do I do that? Click here
  • Looking for more fitness tips?  Click here

3. Take photos

  • Every month
  • Taking photos is one of the best ways to track your progress (and will keep you motivated when you see the changes)
  • Too often we do not see the small changes and a photo can show you progress that you do not see yourself

4. Stay focussed

  • Surround yourself with likeminded people who are into health and fitness, share your journey and passion
  • There will be days when your motivation may be low and these are the times you can really help and support each other
  • Create vision boards on Pinterest
  • Read others’ health and fitness journey’s online
  • Re-charge your fitness goals

5. Rest and relax

  • Try and get a minimum of 8 hours of sleep per night (when you are sleeping your body repairs itself, grows, changes and restores itself)
  • Ensure you take breaks throughout the day – no matter how busy you are
  • Manage stress and busy-ness by meditating.  Not sure how? Check out – Meditation Techniques for Beginners: 5 Easy Tips
  • Tried meditation and still can’t manage it?  Here are 5 tricks to try

Do you have any tips you would add to the list? Feel free to leave them in the comments below :)


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Thai fish salad (clean and healthy recipe)

Thai fish salad (clean and healthy) Recipe via: www.getfoxfit.com

One of my favourite dishes – a thai salad which you can add fish (or chicken, beef etc.) to for extra protein.

Just as awesome as a lunch or a dinner.

I really enjoy eating this on low carb days during contest prep.  Just because I’m on low carbs doesn’t mean I have to eat bland or boring food – I like to keep things interesting and this dish certainly spices things up!

Ingredients:

White fish – tilapia, pangasius or cod (250g)

Coconut oil (1 tablespoon)

Pointed cabbage (1)

Cherry or romain tomatoes (20)

Red paprika pepper (1)

Cayenne pepper (1)

Lime (2)

Coriander (big bunch)

Fish sauce (3 tablespoons)

Pepper, chili pepper to taste

How to:

Cook the white fish in coconut oil.

While the fish is cooking finely chop the pointed cabbage, coriander and cayenne pepper and put them in a big bowl.

Cut up the rest of the vegetables and add them to the bowl.

Squeeze the lime and add the lime juice and fish sauce.

Mix all of the ingredients completely, so that everything is covered in the ‘sauce’.

Add the cooked fish and season with pepper and chill pepper to taste.

Hope you enjoy it as much as I do!


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Friday Five: 5 Clean Eating Swaps

In my experience getting healthy, and eating healthier, has been something that happens one decision at a time.  Making choices that you will stick to – not just for one day or a few weeks, but making the same decision so often that it becomes habit.

When I first set out on eating cleaner there are a few swaps that I made, which have stayed with me up until this day.  Simple swaps can make a huge difference.  Like I said, it’s these incremental changes that pave each day out to make a healthier you.

5 Clean Eating swaps (via getfoxfit)

Below are my top 5 clean eating essential swaps:

1. (Cooking) oil / butter SWAP FOR extra virgin coconut oil

Not only is it the healthiest oil to cook with but it has loads of health benefits.  A win win!  A side note – extra virgin olive oil is very good for you, but should only be used cold, not heated up as an oil to cook with.

2. Salad dressings SWAP FOR Apple Cider Vinegar or biological balsamic vinegar (pls check out the ingredients for sneaky E numbers!)

Many pre-packaged salad dressings have added sugars, chemicals, E numbers and salt, which all lead to weight gain and a build up of toxins in your body.  My advice is to go simple by adding a little extra virgin olive oil, apple cider vinegar or biological balsamic vinegar – not only will they spice up your veggies but apple cider vinegar has many of health benefits too.  For more spice in your salad add black pepper corns and cayenne peppers (which boost your metabolism and burn fat).

3. Latte / macchiato / cappuccino SWAP FOR black coffee / espresso

OK, this took a major switch for me, habitually and emotionally.  I knew that when I sipped on my latte coffee I was consuming unnecessary calories that wouldn’t help me lose body fat and I also knew that I was drinking something that was full of sugar which my body just didn’t need.  So, one day – motivated by the knowledge that my latte (as yummy as it was) just wasn’t benefitting my health, I switched to black coffee.  Granted, it didn’t taste like my latte BUT I’m now converted.  I can actually taste the gloriousness of the actual coffee (rather than the milk or sugar which I added to it), it gives me a productivity boost, fuels my work outs and is my new found morning friend.  Give it a go, you must just like it. BTW, black coffee can also help you lose weight!

4. Black tea with sugar and milk SWAP FOR green tea

Being British I grew up with PG tips and earl gray tea, which I would drink with milk and sugar.  No matter what situation, tea would always be the answer, as well as a staple 10:30 mid morning habit.  However I have been a green tea devotee for over a decade now when I made the decision to switch, knowing that it was packed filled of health benefits (for instance it helps fight cancerous cells, fights inflammation and helps aid weight loss).

5. Sugary snack or biscuit SWAP FOR rice cracker with nut butter

This was another habit I had to break – mid morning and evening sugary snacks.  My best advice is to just go ‘cold turkey’ – get rid of the sugary snacks.  If I have them in the house, then I knew they are there, and there was just too much temptation.  Instead of reaching for the biscuit / chocolate etc.  go and spread some yummy nut butter on a rice cracker.  It not only fuels you with good carbs and fats but is a very good substitute for biscuits or snacks.


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Clean Eating Dinner Inspiration – Quick & Easy Japanese Fish Soba Noodles

Image

Prep and cooking time: 10 mins

Ingredients (for 2 people):

Coconut oil (1 tbls)
Japanese seasoning (no added salt) (2 tbls)
Any white fish (I usually opt for haddock or cod) (400g)
Soba noodles (200g)
Spinach (6 big handfuls)
Spring onions (3)
Ginger (3 inch piece)
Garlic (3-4 cloves)
Himalayan salt and pepper (to taste)

Method:

Bring a pan of water to the boil, then cook the soba noodles for 10 mins.
Heat the coconut oil, garlic and ginger in a wok, add the rest of the ingredients and cook for 6 mins.
Drain the noodles then add them to the wok.

Easy peasy, clean eating dish :)


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Friday Five: 5 Tips for when you have food cravings (or think you are hungry)

getfoxfit

Cravings, and thoughts of hunger.  We all have them at various times through the day.  In the past I would give in to hunger pangs far too quickly and end up eating way more than was necessary.

Over the past months I have found ways to manage cravings and hunger which I want to share with you.

So, when cravings kick in or if you are hungry / think you are hungry try these 5 tips:

1. DRINK A FULL GLASS OF WATER

When you get cravings, or think you are hungry, you can actually be dehydrated and your body is calling out to be watered, even though it feels like you are hungry.

Fill a big glass with filtered water and drink up… wait 30 mins before you approach the “Am I hungry?” question again.

2. DO SOMETHING

Many times when you start to think about food is when your mind isn’t occupied with a task (be it work, physical activity etc.)

My advice – pick up a book, read an article in a magazine, check out a blog, go outside, exercise, do yoga, wash the dishes, call a friend, whatever – just do something that will keep your mind busy.

3.  BRUSH YOUR TEETH

Not only good for teeth and gum health, but brushing with toothpaste helps curb your appetite and cravings.  Not just that but many people don’t feel like eating once their teeth are (minty) fresh, shiny and clean.

4. DRINK DILUTED APPLE CIDER VINEGAR

This awesome tonic helps control cravings and detoxifies your body whilst offering a whole host of health benefits, as shown here and here.

VERY important: do not drink apple cider straight as it is far too acidic – always dilute it.

How?  Mix 2 tablespoons of Apple Cider Vinegar with a glass / cup of water or tea.

5. VISUALISATION!   FIND AND PRINT OUT PHOTOS OF YOUR GOAL

I’m big on images and visualisation, so if your goal is to get fitter, be leaner, tone up or lose a few pounds – make a Pinterest board, or Inspiration Folder on your computer – search for, save and print out a photo (or photos) of your dream body / how you would like to look and hang it in your kitchen cupboard(s).  I find this really helps keep me on track and has me thinking twice about whether I am really hungry or not.

Do you have other tips you would add to this list?  If so, leave them in the comments below.  I would love to hear them!

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