GGD Personal Fitness Training in Casula, New South Wales | Gym/Physical fitness centre

GGD Personal Fitness Training

Locality: Casula, New South Wales

Phone: +61 430 205 325

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25.01.2022 Boost Your Body Image Self-Love and Acceptance at Any Size -- By Ellen G. Goldman, M.Ed....Continue reading

21.01.2022 Eat More Often, Lose More Weight The Benefits of Eating Several Small Meals Each Day. When I was a kid, I played four-square on the playground and learned to eat three square meals a day. Now my meals are supposed to be shaped like a pyramid and I've heard I’m supposed to be eating them six times a day. Is anyone besides me confused?...Continue reading

21.01.2022 What is Pre-Diabetes? Diagnosis, Treatment, and Prevention -- By Liza Barnes & Nicole Nichols, Health Educators...Continue reading

20.01.2022 10 Easy Ways to Lighten Up Any Recipe Boost Nutrition and Cut Calories in the Kitchen -- By Sarah Haan, Registered Dietitian...Continue reading

18.01.2022 Crunchy Cole Slaw This crunchy cole slaw is a healthier version of that summer favorite: ramen noodle salad. Two servings of vegetables in every portion! Minutes to Prepare: 5... Number of Servings: 10 Ingredients 2 tablespoons sunflower seeds, raw and unsalted 2 tablespoons almonds, sliced 4 tablespoons apple cider vinegar 1 teaspoon black pepper 1 teaspoon celery seed 3 tablespoons canola oil 1 Granny Smith apple, diced and not peeled 1 pound bag shredded cabbage 1 cup shredded carrots Directions Place the sunflower seeds and almonds into a warmed sauté pan. Heat over low until lightly toasted. Remove the nuts from the pan and set aside to cool. Combine the vinegar and spices in a large bowl, then whisk in oil. Toss all ingredients in the bowl to combine. Cover and chill for at least one hour before serving. Makes 10 one-cup servings. Serving Size: Ten 1 cup servings . Nutritional Info Servings Per Recipe: 10 Amount Per Serving Calories: 69.8 Total Fat: 5.7 g Cholesterol: 0.0 mg Sodium: 13.1 mg Total Carbs: 5.8 g Dietary Fiber: 1.6 g Protein: 1.2 g

18.01.2022 Roasted Chicken and Veggies in One Pan Tasty and good for you! Minutes to Prepare: 30... Minutes to Cook: 45 Number of Servings: 8 Ingredients 3 Boneless, Skinless Chicken Breasts, cut in bite size pieces 6 Medium Potatoes, cut in chunks 1 White Onion, cut into wedges 5 Cloves Garlic, chopped 1 cup Sliced Zuchini 1 cup Sliced Yellow Squash 1 cup Sliced Mushrooms, raw 2 TBSP Olive Oil Thyme Salt Pepper Directions 1. Preheat oven to 232 C degrees. 2. Mix potatoes, onion, olive oil, garlic,and mushrooms in large roasting pan. Add salt, pepper, and thyme to taste. 3. Roast vegetables 25 minutes, stirring once during cooking time. 4. Salt and pepper chicken. Add chicken and squash to roasting pan. Stir. Roast 15 more minutes or until chicken is cooked through. Number of Servings: 8. Nutritional Info: Servings Per Recipe: 8 Amount Per Serving Calories: 266.3 Total Fat: 4.8 g Cholesterol: 51.3 mg Sodium: 360.7 mg Total Carbs: 31.4 g Dietary Fiber: 4.5 g Protein: 24.4 g

17.01.2022 5-Minute Power Boosters for the Office Keep Your Body Fit and Your Mind Alert Office life. If you let it, it can suck the energy right out of you. Or, you can take advantage of your workspace to put pep in your step and become more productive than ever....Continue reading

16.01.2022 Cool-as-a-Cucumber Raita This creamy, tangy dip does double duty: with mint, it's a perfect pair with Greek fare; with coriander and cumin, it cools down spicy Indian curries. Minutes to Prepare: 10... Number of Servings: 8 English cucumbers are ideal for this recipe because their skin is more tender and they have fewer seeds. If you can't find one, use a traditional cucumber but peel it and remove the seeds. Ingredients 1 English cucumber, diced 185 grams fat-free Greek yogurt juice of half a lemon 1 tablespoon chopped fresh mint OR 1/4 teaspoon each ground coriander and cumin Directions After chopping the cucumber, place it on a lint-free kitchen towel for 10 minutes to allow some of the moisture to drain. Combine the cucumber, yogurt and lemon juice in a small bowl. Add either the mint or the coriander and cumin. Stir to combine. Serve immediately or cover and refrigerate for up to two days. Note: The water from the cucumber might cause some separation, but stir to combine and you're ready to eat. Serving Size: Makes 8 servings, 2 tablespoons each. Nutritional Info Servings Per Recipe: 8 Amount Per Serving Calories: 15.6 Total Fat: 0.0 g Cholesterol: 0.0 mg Sodium: 8.3 mg Total Carbs: 2.0 g Dietary Fiber: 0.3 g Protein: 2.1 g

15.01.2022 Whether you make these on the grill or in the oven, these quick-fix potato packs are mom's best friend. No mess, no clean-up, and only 5 minutes to prep! Minutes to Prepare: 5 Minutes to Cook: 25... Number of Servings: 4 Tips Fingerling potatoes will work well, too! No shallots? Use half a small onion. Ingredients 2 teaspoons olive oil 0.6kg baby potatoes, rinsed and halved 10 cloves garlic, ends trimmed 2 shallots, quartered 2 tablespoons fresh thyme 1 sprig fresh rosemary 1/2 teaspoon black cracked pepper Directions Preheat the grill to 190-205 degrees C. Spread out a large sheet of heavy duty aluminum foil, then add the olive oil in the middle. Add the remaining ingredients, making sure the olive oil, thyme, and pepper are evenly distributed. Seal the edges of the packet, place on the grill, close the lid, and cook for 25 minutes. Open the packet carefully (away from yourself to avoid steam burns). Serve immediately. Serves 4; 1 heaping cup per person

14.01.2022 A Beginner's Guide to Fruit and Vegetable Gardening How to Start an Edible Garden -- By Jenny Sigler....Continue reading

13.01.2022 Caribbean Chicken Ready in just 20 minutes. Ingredients... 0.375kg skinned and boned chicken breasts, cut into bite size pieces 2 cups pineapple tidbits, drained, reserve cup pineapple juice 1 cup chopped green pepper 1 cup water 1 tablespoon cornstarch 2 tablespoons cider vinegar 2 tablespoons brown sugar 1/8 teaspoon dried garlic powder 1/8 teaspoon dried ginger 1 medium diced banana 1/4 cup slivered almonds 1 cup uncooked brown rice Directions 1. In a large sauce pan cook rice according to package directions. 2. In a large skillet sprayed with vegetable cooking spray, sauté chicken for 5 minutes until tender. Stir in pineapple and green pepper. 3. In a small bowl combine the 1/4 cup reserved pineapple juice, water, cornstarch, vinegar, brown sugar, garlic, and ginger. Stir well. 4. Pour mixture into chicken mixture. Mix well to combine. Continue cooking for 5 minutes or until mixture thickens, stirring often. 5. Fold in banana and almonds. Heat through. 6. Prepare brown rice according to package directions. 7. Serve over cooked brown rice. Makes 6 servings (approx 125 grams chicken with 1/3 cup cooked rice). Nutritional Info: Amount Per Serving Calories: 186.6 Total Fat: 3.3 g Cholesterol: 7.0 mg Sodium: 11.8 mg Total Carbs: 34.9 g Dietary Fiber: 3.2 g Protein: 6.0 g

13.01.2022 Smart Shopping Tips for Small Households 11 Ways to Save Money and Stop Food Waste - By Bryn Mooth...Continue reading

12.01.2022 Ever thought about a pool slide in your own backyard? Now is the time. Our partners at SRSmith are giving away a BBQ with your slide purchase. Contact Swimart Noosa for full details and conditions. Limited time only, conditions apply.

12.01.2022 Can Certain Foods Help You Burn More Fat? What the Research Really Says about Acai, Green Tea, Carbs and Dairy -- By Robert J. Davis, PhD...Continue reading

08.01.2022 BBQ Steak Wrap Kid friendly and easily exhanged ingredients will make this no hassle dish a sure pleaser! Number of Servings: 4... Ingredients 4 x 200mm whole wheat/fat free tortillas 2 cups of baby spinach (bagged) 1 cup frozen corn, thawed 1 cup canned black beans, rinsed/drained .5 cup low fat cheddar cheese 2 cups thinly sliced cooked steak -OR- 2 cups of thinly sliced boneless skinless chicken breast 4 tbs BBQ sauce Directions Preheat oven to 205 degrees C. Top each tortilla with even amounts of spinach, corn, beans, cheese and steak. Drizzle BBQ sauce over and wrap them up. Heat through in baking dish lightly coated with cooking spray for 10 minutes or until lightly browned. Number of Servings: 4. Nutritional Info Servings Per Recipe: 4 Amount Per Serving Calories: 340.0 Total Fat: 8.2 g Cholesterol: 24.9 mg Sodium: 681.5 mg Total Carbs: 47.1 g Dietary Fiber: 9.7 g Protein: 22.9 g

04.01.2022 Garden Potato Salad Low-fat cottage cheese is the secret to the dressing in this delicious low fat and saturated fat, low cholesterol, low sodium mixture of vegetables and herbs. Ingredients... 1.2kg (about 6 large) potatoes, boiled in jackets, peeled and cut into 1/2" cubes. 1 cup chopped celery. 1/2 cup sliced green onion. 2 tablespoons chopped parsley. 1 cup low-fat cottage cheese. 3/4 cup skim milk. 3 tablespoons lemon juice. 2 tablespoons cider vinegar. 1/2 teaspoon celery seed. 1/2 teaspoon dill weed. 1/2 teaspoon dry mustard. 1/2 teaspoon white pepper. Directions 1. In a large bowl, place potatoes, celery, green onion, and parsley. 2. Meanwhile, in a blender or food processor, blend cottage cheese, milk, lemon juice, vinegar, celery seed, dill weed, dry mustard, and white pepper until smooth. Chill for 1 hour. 3. Pour chilled cottage cheese mixture over vegetables; mix well. Chill at least 30 minutes before serving. Yield: 20 servings--Serving Size: 1/2 cup. Nutritional Info Amount Per Serving Calories: 108.7 Total Fat: 0.3 g Cholesterol: 0.6 mg Sodium: 64.1 mg Total Carbs: 23.9 g Dietary Fiber: 2.8 g Protein: 4.2 g

03.01.2022 Slow Cooker Strawberry-Rhubarb Conserve It looks like jam, but it's bursting with whole fruit and thick enough to eat with a fork. Serve over pork roast, on top of yogurt or cottage cheese, or on your morning toast. Minutes to Prepare: 5... Minutes to Cook: 120 Number of Servings: 12 Tips Ingredients 400 grams fresh strawberries, washed and hulled. 4 stalks rhubarb**, sliced in half lengthwise then chopped into 1/2 inch pieces. 2 lemons, zested* and segmented. 1/4 cup brown sugar. mint sprigs for garnish. * Use a vegetable peeler or paring knife to remove long strips of zest. ** Caution: Do not consume the green leaves of the rhubarb. They are not edible and will make you quite sick! Directions Add all ingredients except the mint to a slow cooker, stir to combine, and cook on low for two hours. Serve warm or chilled. Garnish with mint sprigs, if desired Store covered in refrigerator for up to 2 weeks. Serving Size: Makes 1 quart; 1/3 cup per serving. Nutritional Info Servings Per Recipe: 12 Amount Per Serving Calories: 52.8 Total Fat: 0.5 g Cholesterol: 0.0 mg Sodium: 3.8 mg Total Carbs: 13.9 g Dietary Fiber: 3.2 g Protein: 0.7 g

02.01.2022 Vegetable Paella: CHEF_MEG A budget version of this rustic Spanish dish. This version skips the seafood and the saffron, and finishs the dish with an herbed-citrus olive pesto to add color and intensify the flavor. Minutes to Prepare: 10... Minutes to Cook: 50 Number of Servings: 4 Tips Make this a quick cook recipe: Use heat-and-eat brown rice, reduce hot water to 1/2 cup, and cook for 5 minutes before adding the lima beans. Ingredients 1 tablespoon olive oil 1 yellow onion, sliced into strips 2 bell peppers, sliced 1 small bulb fennel, core removed and sliced* 3 garlic cloves, sliced 1 teaspoon paprika 1/2 teaspoon turmeric 1 pinch cayenne pepper 1 large bay leaf 1 cup no salt added diced tomatoes 1 cup brown rice* 1/4 cup red wine vinegar 2 1/2 cups boiling water 1 cup canned or frozen lima beans, drained and rinsed Pesto: 1/2 bunch flat leaf parsley, leaves only 8 Kalamata olives, pitted 1 clove garlic 1 lemon zested and juiced *When prepping fennel, only use the white bulb. Discard the green stalks. If you can't find it, you can add extra peppers and onions. Directions Place a large saute pan over medium heat, then add the oil. Add the onions and peppers when the oil is hot and cook for four minutes, stirring occasionally. Add the fennel and garlic, and cook for another 2 minutes. Add all the spices and the bay leaf, and stir constantly for 1 minute. Add the tomatoes, stir to combine, then add the vinegar and scrape the bottom to pull up any caramelized bits. Add the rice to mixture, stir and cook for one minute. Slowly add the boiling water to the pan, stir to combine. Raise the heat to medium-high, bring to a boil, then reduce heat to medium-low and simmer for 40 minutes. Stir in the lima beans, cook for 5 more minutes, then serve. Prepare pesto in food processor or by hand by chopping all ingredients together. Once rice is tender remove paella from heat, stir in pesto. Serve warm. Serving Size: Makes 8 cups, 2 cups per serving. Nutritional Info Servings Per Recipe: 4 Amount Per Serving Calories: 219.4 Total Fat: 5.0 g Cholesterol: 0.0 mg Sodium: 140.5 mg Total Carbs: 38.0 g Dietary Fiber: 7.4 g Protein: 7.2 g

01.01.2022 Salsa Turkey Burgers Quick, easy and tasty turkey burgers with a kick. Number of Servings: 4... Ingredients 0.375kg ground turkey (99% fat free) 1/3 cup seasoned bread crumbs 4 tbsp chunky salsa (use medium or hot for extra kick) Directions Combine all ingredients until well mixed. Add salt and pepper to taste. Divide into 4 patties. Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through. Number of Servings: 4 Nutritional Info: Servings Per Recipe: 4 Amount Per Serving Calories: 161.8 Total Fat: 1.5 g Cholesterol: 70.1 mg Sodium: 276.4 mg Total Carbs: 7.6 g Dietary Fiber: 0.5 g Protein: 29.4 g

01.01.2022 Peachy Thyme Lemonade Choose summer's ripest peaches for this refreshing lemonade. It's ready in no time--you can keep the skins on the peaches, which speeds up prep work. Minutes to Prepare: 12... Minutes to Cook: 5 Number of Servings: 6 Tips Try swapping mint for the thyme--you'll love it. Ingredients 5 peaches, halved 4 sprigs fresh thyme 4 lemons juiced, about 1/2 cup 2 tablespoons agave nectar or other sweetener Directions Place a saucepan over medium heat, then add the peaches and thyme. Cook 5 minutes, stirring often to break up the fruit (use the back of a wooden spoon). Add one cup of water and scrape to remove any bits that might be stuck to the bottom of the pan. Remove from heat and allow to cool for 10 minutes. Puree the mixture in a blender and then strain if you prefer a smooth texture. Add the remaining ingredients and an additional 4 cups of water, then stir to combine. Fill 6 tall glasses with 1 cup of ice then top with 8 ounces of the peach lemonade. Serve chilled. Serving Size: Makes 6 240ml servings. Nutritional Info Servings Per Recipe: 6 Amount Per Serving Calories: 43.8 Total Fat: 0.0 g Cholesterol: 0.0 mg Sodium: 0.5 mg Total Carbs: 10.0 g Dietary Fiber: 1.1 g Protein: 0.4 g

01.01.2022 Creamy Grilled Strawberry Sandwich This is a great dessert that's delicious when strawberries are in season. Minutes to Prepare: 2... Minutes to Cook: 5 Number of Servings: 2 Ingredients 3 Teaspoons cream cheese, low fat, softened 1 Punet strawberries, sliced 1 whole wheat pita bread 1 sprig fresh mint Directions Cut pita bread in half. Gently open pocket. Combine cream cheese with 1/4 cup of the strawberries, mashing the berries as you mix. Spread half of mixture inside each half of the pita. Fill with remaining strawberries. Heat a cast iron pan or skillet to warm. Spray sandwich with nonstick spray and grill both sides until golden. Enjoy warm. Garnish with mint. Number of Servings: 2 Nutritional Info Servings Per Recipe: 2 Amount Per Serving Calories: 144.9 Total Fat: 4.9 g Cholesterol: 12.6 mg Sodium: 218.8 mg Total Carbs: 21.3 g Dietary Fiber: 3.4 g Protein: 5.5 g