Serves: 2

Ingredients

170g frozen mango

1 banana

125ml coconut milk (not the tinned kind)

1 scoop vanilla protein powder

170g vanilla greek yogurt (protein yoghurt works well here)

Pinch of salt

1 lime or 1/2 lemon, juiced*

Method

1. If you’re using any fresh fruit, cut it up into chunks and add everything except the lime juice into a blender/NutriBullet.
2. Blend until smooth, pour into glasses and squeeze half a lime (per serving) into each glass.

Nutritional Information

(per serving)

229 calories

23g protein, 23.3g carbs, 4.5g fat

Good to know:

• Swap greek yogurt with any plant based yogurt to make this vegan and dairy free. I use vanilla double protein yoghurt to pump up the protein content
• Lemon juice works just fine here too
• Salt helps cut through the sweetness and enhance the flavours – don’t leave it out!

The post Mango, Coconut & Banana Smoothie appeared first on Sarah Joanna Fitness.

But taking time to relax doesn’t mean going YOLO and letting go of all the habits you’ve built through the year. 

I know time of year can be tricky when navigating nutrition and exercise – it can easily derail with so many social occasions and yummy food around. I’m all about enjoying and embracing this time of year but keeping a balance too. 

Here are my top tips to help sneak in a little more nutrients and movement while enjoying what the summer season is all about!

Eat a high protein meal before you leave the house or before going out

Even if it’s a snack before dinner out or a solid meal before having some drinks. This will reduce your hunger, over consumption, help you hit your protein target and retain lean mass. Protein is the hardest macro to hit when dining out. 

If you’ve just got a busy day planned, have a high protein breakfast before you head out. Think eggs on toast or a yummy protein smoothie!

Take snacks out with you always

If you’re a parent or caregiver, I’m sure you always pack snacks for your kids so don’t forget to pack some for yourself! Make sure it’s a snack you enjoy and also hits some satiation and protein points. Eg. Something fibre and protein dense is perfect. Think fruit, rice cakes, nuts, boiled eggs, sandwiches, smoothies etc. Saves $$ and you won’t buy high calorie items just because you’re peckish.

Stay hydrated

As soon as you wake up, start your day with a mega glass of water. Do this before caffeine or food. Then have another glass before you eat anything throughout the day (this is on top of your usual water bottle). This helps reduce hunger, cravings, and aids digestion which can also slow over this time of year with food choices.

Remove the sides

The heavier calories are often in the condiments and sides. Eg. A side of chips and mayonnaise are going to have much more calories than a burger and far less nutrients. 

Stay active

We don’t want to be in the mindset of ‘earn your food’ language but let’s be real, if you’re eating MORE and conscious of this and don’t want to see the kilos come on then simply move more. Higher steps, a little extra cardio or  conscious daily movement.

Conscious eating

You don’t NEED to finish your meal just because it’s served to you. Focus on eating slowly and until satiated. 

Don’t beat yourself up

If you do gain some weight or get a bit bloated, it’s not a big deal. Simply get back on track with your goals. Remember, the scales will fluctuate from things like changes to salt, digestion, food volume etc. It’s not often fat gain, especially this time of year. Don’t overthink it and get on with your goals.

The post Social Eating Tips for the Holiday Season appeared first on Sarah Joanna Fitness.

Serves: 2

Ingredients

60g ham, diced

1/2 yellow onion, diced

3 eggs

2 large tortilla wraps

40g cheese, grated

Freshly ground black pepper

Salsa

1 avocado, cubed

6 cherry tomatoes, diced

1 garlic, finely diced or minced

Dash lemon juice

1/4 tsp salt

Small bunch of coriander, leaves and stalks finely chopped

Method

1. First make the salsaby combining all the ingredients into a small bowl. Set to one side to let the flavours mingle while you prepare the rest.
2. Fry the ham in a frying pan over a medium-high heat then add the diced onion. Fry together until onion is soft. 
3. Beat the eggs together with a fork and then pour these into the pan, rotating the pan around so that the eggs cover the base. Gently fold the eggs by pulling them from the outside into the centre with a spatula. Remove from the heat just before they set, season well with salt and pepper.
4. On a clean surface, lay down each tortilla and assemble your burritos. Start with the scrambled eggs & ham mix, grated cheese and finally the salsa. Season with  black pepper and then wrap each tortilla tightly by folding the sides in first followed by the top and bottom so they’re tightly wrapped with no filling leaking out.
5. Wipe your frying pan with a paper towel to remove any residue and then return the pan to a high heat. Seal the burritos by placing them in the preheated pan, seam-side down. Cook for 20 – 30 seconds on each side until toasted and golden.

Nutritional Information

(per serving)

356 calories

22g protein, 21g carbs, 20g fat

• Store tightly wrapped in tin-foil in the fridge for up to 3 days. You can also freeze these for up to 3 months.

The post Breakfast Burrito appeared first on Sarah Joanna Fitness.