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Turkey quinoa patties

Makes 6

Ingredients

500g turkey mince
1 ½ cups cooked quinoa
½ red onion, finely diced
2 carrots, grated
1 zucchini, grated
1 egg
1 tbsp chives paste
½ cup parsley, finely chopped
Salt & pepper

Method

1. Using your hands mix all ingredients apart from the rice crumbs together until well combined. Add sea salt and pepper to season.

2. Roll the mix into patties and coat with the rice crumbs as you go.

3. Lay out on a lined baking dish and bake in an oven at 180? Celsius until cooked through (15-20 minutes), turning half way. Serve with a leafy green salad.

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Benefits Of Aerobic Exercise

We are always reminded that exercise could do wonders for the body. Aerobics, a kind of exercise which helps your body use more oxygen while maintaining your target heart range, can definitely help a person live longer and healthier. There are studies showing that 30 minutes of aerobics every day would benefit the body a lot.

Performing regular aerobic exercises would gradually make the heart larger. A bigger and larger heart would be able to provide more oxygenated blood which can be used by the muscles. This could also mean more energy whether for longer or shorter periods of exercise or physical activities.

• Weight loss

Aerobics and any kind of physical activity could surely help control and reduce weight. It is most successful when combined with a healthy diet. Including physical activity and exercise with your daily routine will surely help you achieve better built, healthy lifestyle and increase in energy. Aerobics would help your body burn the calories consumed and prevent them from becoming accumulated fats.

• Stronger resistance against sickness

Aerobics can boost the body’s immune system. This would prevent illnesses like colds and flu from happening. It could also help the body manage existing health problems like high blood pressure and blood sugar. Excessive weight and obesity could cause serious health problems like diabetes, heart disease and stroke. Aerobics could help in reducing the risks of these diseases. This kind of exercise could help in clearing the arteries of the heart from bad cholesterol.

• Elderly benefits

Aging could have different effects on the body and exercise could help you deal with these changes. It could help your body become stronger and more mobile when you grow old. Common problems of the elderly would be flexibility and mobility.Aerobics and maintaining other forms of exercise even when older would help reduce these problems.

• Increase in stamina and energy

Contrary to what some people think, aerobics and exercise wouldn’t leave you breathless and less energetic. It could boost your stamina and energy. Continuous and regular exercise could result to muscle development and increase in body endurance. Aside from that, aerobics could also reduce fatigue and decrease shortness of breath. Aerobics could help the body achieve better sleep at night, making the person more energetic and fresh the next day.

• Promote better mental health

Exercise does not only calm and help the body, it could also help in boosting a mood of a person. Achieving better health and physical results through aerobics could increase self-esteem and self-confidence. It is even used to reduce stress, anxiety and depression.

Aerobics have numerous benefits. In fact, some would say that aside from physical and mental benefits, aerobics could also help in improving sexual performance. There are also different types of aerobic exercises which could capture the interest of people with different ages and characteristics.

However, aerobics may not be safe for everybody. Those with certain illnesses and those that are pregnant should take necessary precautions when performing aerobic exercises. Before trying any aerobic routine, it is important to consult with a doctor first especially if you have an existing or past medical condition.

Different Types Of Aerobic Exercises

Aerobics is one of the most popular types of exercises in the market. Its use of music, dance, equipment and other facilities have contributed to its popularity. Aerobic exercises are workouts that intend to increase the heart rate for a period of time. This would cause the body to have higher intake of oxygen which would result into better blood circulation, weight loss, faster calorie and fat burning.

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Baked chicken parma with sweet potato mash

Makes 4 serves

Ingredients

- 400g can no-added-salt diced tomatoes with basil, onion and garlic
- 2 small skinless chicken breasts, fat trimmed
- 20 basil leaves
- 270g jar 97% fat free sundried tomatoes, drained
- 270g jar char-grilled capsicum or roasted pepper strips, drained
- 2 cups baby spinach leaves
- 1 cup reduced-fat mozzarella cheese
- 800g sweet potato, peeled and cut into 1 ½cm dice
- ¼ - ½ cup low-fat milk
- basil leaves, extra, to serve
- ½ red chilli, chopped (optional)

Method

1. Preheat oven to 200°C (180°C fan forced).

2. Spread ¼ cup diced tomato in the base of a large ovenproof dish.

3. Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.

4. Place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10-15 minutes or until tender. Discard water and return potato to the hot dry saucepan. Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.

5. Divide sweet potato and chicken between serving plates, sprinkle with basil.

6. Serve with fresh chilli for extra heat.

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Raspberry nice cream with homemade granola

Serves 4 – 6

Ingredients

Granola
1 tablespoon coconut oil
A handful of coconut flakes
A handful of coconut chips
2 cups mixed nuts, roughly chopped.
(Walnuts, Brazil nuts, Pepitas, Chia seeds,
Sunflower seeds – equal portions)
Ground cinnamon to taste
Rice malt syrup (optional)

Nice cream

4 bananas, peeled, thickly sliced and frozen
250g frozen raspberries
¼ cup of coconut water or water
Fresh seasonal fruits

Method

Granola

1. Preheat oven to 120ºC

2. Combine all ingredients, then spread evenly on the tray.

3. Bake for about 20–25 minutes until golden, turning halfway through the cooking time. The darker it is, the crunchier it will be.

4. Remove from the oven and allow to cool.

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100 Exercise Tips

1. Determine your purpose of working out.

When it comes to the level of intensity that you want to go through in working out, you need to determine your purpose for it first. You have to decide if you want to simply get fitter or you want to build more muscles in exercising. On top of that, different forms of exercise may also be involved if you want to excel in a certain sport. By determining your purpose, you can easily decide on what kind of routines you want to do.

2. Losing weight.

If you want to lose weight, one of the best things that you can do is to exercise. However, in order for it to be effective, you have to properly determine your goals for it. On top of that, you should also set a timeframe in achieving them. For example, you can set your goal as losing 5 to 10 pounds in a period of 1 week.

3. Think of an event that you want to get ready for.

Getting excited for a certain occasion can help you a lot when it comes to your motivation for exercising. With that, it is best if you can think of an event in the future that you want to prepare yourself for. One example is a high school reunion, in which you want to impress your previous schoolmates, that you are able to remain fit.

4. When you exercise, you can become more energetic.

If you are constantly feeling sleepy at work, then you should get some exercise soon. Exercising can actually make you more energetic. Thus, thinking about how much energy you can gain from it, should make you more motivated in hitting the gym and start working out.

5. Building your abdominal muscles.

Lots of people think that the best way to build their abdominal muscles fast is to work them out each day. However, this is actually untrue, since you should also let them get enough rest. If you want to achieve better abs in lesser time, then you should just work them out for about 2 to 3 times in a week.

6. The relation between limbering and your age.

As you age, especially reaching the age of 40, your muscles would become less pliable. In other words, you have to limber or stretch them longer. When you are under the age of 40, you can stretch your muscles and hold them for just 30 seconds. At the age of 40 and above though, it is best to hold your stretches at 60 seconds.

7. Preventing neck strain.

Whenever you work out your abs, you have to make sure that you are putting the pressure on the abdominal muscles. This would ensure that your neck would be protected properly. On top of that, you can also place your tongue on your mouth’s roof whenever you do your crunch exercises, since it can align your head the right way and prevent neck strain.

8. Think about rewarding yourself after every workout session.

If you want to motivate yourself more in exercising, then you should think about a reward to give to yourself for completing each workout session. It can be watching a movie, eating your favorite meal, or
simply going out for a relaxing day at the mall. By doing this, you would become more excited each time you are headed for the gym.

9. Build more muscles to lose weight.

If you want to lose weight fast, then you should go through exercise routines that can build more muscles. This is because, muscles require lots of calories to maintain. Thus, the more muscles you have, the more calories and fats you would be burning, which would result to faster weight loss.

10. Don’t spend too much time in building muscles.

When it comes to going through exercise routines to build muscles, you should not go beyond the one hour mark for it. This is because, your body can produce the stress hormone called cortisol when you do that. This hormone can block testosterone and prevent your muscles to get developed.

11. How to stay committed in exercising.

There may be times when you don’t want to go through the exercise routines, just because you don’t feel like it. However, if you skip one or two sessions just because of that, it can become a habit, which is not good. Whenever you feel like not going through the workout session, remind yourself of your goals, as well as the benefits you can enjoy from exercising, so that you can proceed.

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Muesli bars

Makes 15

Ingredients

3 cups (350g) organic raw muesli with coconut
½ cup (50g) LSA (ground linseed+almonds+sunflower seed)
3 eggs
1 teaspoon vanilla essence
½ teaspoon ground cinnamon
? cup olive oil
¼ cup honey
2 juicing apples, skin off & grated

Method

1. Preheat oven to 160? Celsius.

2. Combine muesli, LSA, eggs, vanilla essence, cinnamon, olive oil, honey and grated apple in one large bowl until mixed through.

3. Line square baking tray with baking paper.

4. Spoon mixture into tray, making sure mixture is flat and even.

5. Cut off overlapping baking paper.

6. Cover with a piece of greaseproof paper, use the bottom of a ¼ cup to flatten the surface

7. Evenly sprinkle a few pumpkin & sesame seeds on top, repeat step 6.

8. Bake for 25 min until lightly golden.

9. Cool, then cut into 15 rectangular pieces.