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Sick of your regular protein shake? Here are 10 foods that will help you fill your protein quota.
Your exact protein needs will depend on factors including body weight and activity level and type, but think 10 to 35 per cent of daily kJs with no more than 20 to 30 g at a time. A meal replacement smoothie should contain 20 to 30 g of protein – twice the amount required for a snack. The nutrients in these wholefood protein sources are optimally bioavailable, but be aware that many are energy dense, and consider splitting your protein quotient between nuts and milk or protein powder.
1. Low-Fat Cottage Cheese
Protein: 14 g // kJ: 340
Love: Creamy, thick texture
2. Hemp Seeds (2 Tbsp)
Protein: 9 g // kJ: 689
Love: Slightly nutty taste
3. Almonds (28 g) or almond butter (2 tbsp)
kJ: 672 / 798 // Protein: 6 g / 7 g
Love: Monounsaturated fats and extra satiety
4. Tahini (2 tbsp)
Protein: 5.2 g // kJ: 790
Love: Creaminess and healthy fat; perfect in place of nut butter
5. Silken Tofu (60 g)
Protein: 5 g // kJ: 827
Love: Thick, creamy texture similar to dairy and perfect with fruit
6. Pumpkin Seeds (2 tbsp)
Protein: 5 g // kJ: 529
Love: Nutty flavour (even tastier roasted); great with milk and cinnamon
7. Chia Seeds (2 Tbsp)
Protein: 4.7 g // kJ: 580
Love: Thickening capacity thanks to the gelatinous texture when wet. Just two tbsp of chia supplies 40 per cent of daily fibre needs.
8. Oats (½ cup)
Protein: 3 g // kJ: 672
Love: Thickening capacity and good carbs
9. Kale (1 cup, chopped)
Protein: 2.9 g // kJ: 139
Love: High in fibre and versatile enough to blend with fruits and yoghurt
10. Avocado (½ cup)
Protein: 2.3 g // kJ: 806
Love: Healthy fats and protein equal feeling fuller for longer. Perfect with unsweetened cocoa powder, milk, dates and spinach
Not sure whether you're eating enough protein? Find out here.
Posted on 1 November 2016 | 8:00 am
We turn to the experts for their tips on what to ditch and what to add to our regimes when it comes to detoxing.
Posted on 18 February 2016 | 11:49 pm
The Mediterranean diet can reduce the risk of heart disease and cancer, promoting longevity and improving gut health. Here's your 24-hour sample diet plan.
Why the Mediterranean diet?
Eating like you’re living on a Greek island or in a Spanish village can do more than give your taste buds a treat. Studies show that the Mediterranean diet (MD), which is high in olive oil, vegetables, leafy greens, tomatoes, seafood, nuts, fresh fruit, legumes, and wholegrain cereals, can have potent anti-inflammatory effects.
As a result, “The Mediterranean diet can reduce the risk of heart disease and cancer, promoting longevity and improving gut health,” says Antonia Thodis, a clinical and research dietitian currently studying the diet at La Trobe University.
“To maximise the anti-inflammatory benefits, replace two meat-based meals per week with two legume- or tofu-based dishes. Traditionally, in Mediterranean countries, red meat and chicken were eaten only in small portions.” Here’s what a day on the Mediterranean diet might look like:
Two poached eggs with stewed tomatoes (drizzled with extra virgin olive oil) and one slice of wholegrain or sourdough bread. Add some dried oregano and/or chopped parsley and cracked pepper to taste. One Greek/espresso coffee.
One bowl of cannellini bean and vegetable soup (fassoulada) with a slice of dense wholegrain/sourdough bread. One apricot. Spice up the bean soup with the addition of turmeric or korma paste.
Oven-baked whole schnapper (add lemon juice/lemon slices/ oregano/salt and pepper to season before cooking), with one small baked potato and a salad of boiled green leafy vegetables. Select from endives, spinach or silverbeet; there are many green leafy vegetables available but make sure these are dressed with olive oil and lemon juice to taste.
Lunch or dinner can be accompanied by a small glass of red wine or retsina.
Herbal teas such as chamomile or mountain tea, available from most delis are also beneficial.
Greey Yoghurt (about 200g) topped with honey and walnuts, one medium pear.
Dried dates (four or five), an orange or two mandarins and a small sesame bar (made with honey).
Posted on 16 February 2015 | 12:32 pm
Posted on 27 October 2014 | 10:34 pm
Targets quads, glutes, and hamstrings.
1. Position yourself into a staggered stance with the rear foot elevated on a bench and front foot forward.
How many sets & reps?
Week 1–2 5 sets 20–25 reps
NEXT: Browse more A-list butt workouts>>
Workout from Nichelle Laus (pictured); photo credit: Dave Laus
Posted on 18 February 2014 | 12:05 am
MyFitnessCalendar lets you save workouts to your very own personalised calendar.
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Posted on 9 January 2014 | 12:14 am
Rules and conditions of entry;
Entrants must not
All entrants who fulfill the criteria listed above will be eligible to become the Monthly Winner in either the male or female category. The Monthly Winner will be decided by votes cast by a four-member panel comprising of the editors of Australian Iron Man and Women's Health & Fitness magazines and the publisher. Monthly winners will be published in Australian Iron Man and/or Women's Health & Fitness magazines.
All monthly winners will automatically be eligible to become the 12-Week BodyBlitz Challenge Grand Champion. The Grand Champion will be decided by votes cast by a four-member panel comprising of the editors of Australian Iron Man and Women's Health & Fitness magazines and the publisher at the end of the year. The winners will be notified by phone and the results published in Australian Iron Man and/or Women's Health & Fitness magazines.
All entries become the property of the promoter. All entrants acknowledge and give consent to the use of all entry details and images for promotional activity including print promotion, online promotion and any of the Blitz Publications & Multi-Media Group digital platforms.
By accepting the monthly prizes and accepting the Grand Champions prizes, the entrants agree and consent to the use of all entry details and images for marketing and promotional efforts.
The promoter accepts no responsibility for late, lost or misdirected mail, nor for any prizes damaged in transit.
Monthly Winner's prizes
Grand Champion's prizes
Blitz Publications & Multi-Media Group Pty Ltd is the promoter of the BodyBlitz 12-Week Challenge. Employees of Blitz Publications & Multi-Media Group and their immediate families are not eligible to enter the competition. The promoter's decision will be final where disputes arise.
The major prize of a $2000 travel voucher is the responsibility of the promoter to fulfil.
By submitting their entry, the Grand Champions acknowledge that the responsibility of redemption of the major prizes is between the Grand Champions and Blitz Publications & Multi-Media Group Pty Ltd.
Women’s Health & Fitness magazine will render all assistance in coordinating the disbursements of prizes between the Grand Champion and Blitz Publications & Multi-Media Group.
We recommend all contestants gain medical clearance from their doctor before undertaking any physical activity associated with the 12-Week BodyBlitz Challenge
Posted on 12 March 2013 | 6:19 pm
What is the BodyBlitz 12-week Challenge?
Want to change your body, and your life, forever? Over the years, the staff at Women's Health & Fitness magazine have seen hundreds of cases where people have undergone incredible transformations, from the average Jane or Joe to the bodysculpting or fitness champion.
Enter now, and become one of these success stories! Each month, we'll choose a finalist and publish their story. At the end of the year, one female and one male will be selected as the Grand Champions and win a swag of fantastic prizes*. Feeling inspired? Take your 'before' shots, enter online, then get training for the most transformative 12 weeks of your life.
Monthly winners will take home:
Grand Champion will win:
How to enter
Posted on 7 March 2013 | 11:48 pm