Healthy cheese? Try Quark

Posted by Sally on October 21st, 2012

This mysterious cheese variety is a weight loss favourite. But what makes quark so healthy and how do you use it?

Quark is soft, fresh cheese, that has a similar creamy texture to sour cream and a mild tangy taste. Originating in Europe (the name essentially means “curd”), quark is a versatile creamy cheese, useful in everything from cake recipes to dips and low-fat spreads. Like low-fat yoghurt or fromage frais, quark contains less fat than most creamy cheeses (although there is a full-fat version available), making it an ideal choice for those on weight loss programs, such as the Dukan Diet.

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Russian Abs Exercise: Upper Body Ab Workout

Posted by Sally on July 7th, 2010

Try this Russian Ab Exercise move to get an upper body and ab workout.

Small changes make a big difference

Posted by Sally on July 5th, 2010

Recently I have been making a concerted effort to cut meal portions and I’ve seen almost immediate results. Not just in my body weight but also in my general health.

I absolutely hate feeling full, it can really drag you down physically and mentally.

One simple thing you can do straight away is use smaller dinner plates. Don’t be tempted to load your small plate with food, that defeats the purpose!

Other ideas include:

  • Don’t buy large packets of food. I know it’s often cheaper to buy bulk but you really don’t need it around your waist!
  • Serve meals on individual plates, don’t put all the food on the table as you might be tempted to keep eating.
  • Freeze leftovers.
  • Be aware. Really think about the portions you are dishing out and make an effort to cut back your usual size.

Small changes like the ones suggested here really can make a big difference!

Heart Healthy Salmon

Posted by Sally on July 2nd, 2010

salmonI have never been a big fan of fish but just recently salmon has been a regular feature on our menu.

Last Friday I prepared a really yummy salmon served with asian greens, ginger and a side of rice. Fresh ingredients really do make a huge difference and just take your meal to a new level.

Salmon provides a great source of omega-3 fatty acids that help to keep your arteries clear. On top of that, fatty acids have been shown to improve your mental health and strengthen your immune system.

Consider adding salmon to your diet, you really can’t go wrong!

Salmon with sesame greens & ginger-soy dressing

Ingredients (serves 4)

  • 4 (125g each) skin-on salmon fillets
  • Olive oil spray
  • 60ml (1/4 cup) salt-reduced soy sauce
  • 2 tsp brown sugar
  • 2 tsp grated fresh ginger
  • 3 tsp sesame oil
  • 1 bunch gai lan (Chinese broccoli) or other asian greens
  • Steamed jasmine rice, to serve
  • 1 tbs sesame seeds, toasted


1. Heat a large non-stick frying pan over high heat. Spray both sides of the salmon with olive oil spray. Add salmon to the pan, skin-side down, and cook for 2-3 minutes or until crisp. Turn and cook for a further 1-2 minutes for medium or until cooked to your liking.

2. Meanwhile, combine the soy sauce, sugar, ginger and half the sesame oil in a small bowl. Stir until the sugar dissolves. Cook the gai lan in a saucepan of boiling water for 30 seconds or until bright green and tender crisp. Drain.

3. Divide the gai lan and rice among serving dishes. Drizzle over the remaining sesame oil and sprinkle with half the sesame seeds. Top with the salmon. Drizzle over the soy sauce mixture and sprinkle with the remaining sesame seeds to serve.

Stability Ball Abs Exercise

Posted by Sally on June 27th, 2010

Try this stability ball abs exercise for a more intense ab workout than regular crunches.

6-minute ABS workout

Posted by Sally on May 16th, 2010

Follow along at home with this 6-minute abs workout video that is perfect for all fitness levels. CPT Jessica Bergenfield and Sarah Dussault star in this exercise video.

Advanced Upper Body Exercise

Posted by Sally on March 18th, 2010

Add this move to your fitness routine! Dumbbell Renegade Rows are an advanced upper body exercise that will work your chest, biceps, triceps, core and more! There are a few variations so find the one that fits your levels of fitness!

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