The Body Consultants Rockingham

🔥 Nutrient info
- Calories- 413.70
- Fat- 30.04g
- Saturated- 4.06g
- Carbs- 3.60g
- Fibre- 0.84g
- Protein- 30.27g
- Sodium- 243.57mg

🔥 Ingredients for 6 servings
- 2 cups of water
- 1 cup dry white wine
- 1 lemon; thinly sliced
- 1 shallot; thinly sliced
- 1 bay leaf
- 5-6 sprigs fresh herbs such as tarragon, dill, and or Italian parsley
- 1 teaspoon black peppercorns
- 1 teaspoon kosher salt
- 900g of skin-on salmon
- Kosher salt and freshly ground black pepper
- Lemon wedges, coarse sea salt and olive oil for serving

🔥 Preparation
1. Combine water, wine, lemon, shallots, bay leaf, herbs, peppercorns and salt in the slow cooker and cook on high heat for 30 minutes.
2. Season the top of the salmon with salt and pepper and place in the slow cooker, skin side down. Cover and cook on low heat until salmon is opaque in colour and flakes gently with a fork. Start checking for the desired doneness after 45 minutes to an hour and continue cooking until preferred doneness is reached.
3. Drizzle salmon with olive oil and sprinkle with coarse salt. Serve with lemon wedges on the side.

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Get ready to crush your fitness goals and unleash your full potential!

Join us and experience the life-changing power of top personal training! 💪🏋️‍🔥

Eating a healthy, balanced diet is essential for maintaining overall health and fitness.

Incorporating plenty of fruits, vegetables, lean protein, and whole grains into your meals can help fuel your body with the nutrients it needs to perform at its best.

Lean protein helps build and repair muscles, whole grains provide sustained energy for your workouts, and fruits and vegetables supply essential vitamins and minerals that support optimal health.

Whether you're looking to slim down, build muscle, or simply feel better, a balanced diet is the foundation for achieving your fitness goals.

So make it a habit to nourish your body with the good stuff and see the results inside and out! 🌱🥗🍎🍗

💤 Getting enough quality sleep is crucial for weight loss and overall health.

😴Here are a few reasons why:

👉 Hormonal regulation: Sleep plays a vital role in regulating hormones that control appetite, hunger, and metabolism. When you don't get enough sleep, your body produces more of the hunger hormone ghrelin and less of the satiety hormone leptin, which can lead to overeating and weight gain.

👉 Energy levels: When you're tired, you're more likely to reach for sugary or high-calorie foods for a quick energy boost. This can sabotage your weight loss efforts, as these types of foods are often high in calories and low in nutrients.

👉 Muscle recovery: Quality sleep is essential for muscle recovery and repair. When you exercise, you create small tears in your muscles, which need time to heal and rebuild. If you don't get enough sleep, your muscles may not have enough time to recover, which can lead to a decrease in muscle mass and a slower metabolism.

👉Stress reduction: Lack of sleep can increase your stress levels, which can trigger the release of the hormone cortisol. High levels of cortisol have been linked to increased appetite and cravings for unhealthy foods, which can hinder weight loss efforts.

In summary, getting enough quality sleep is essential for weight loss and overall health. Aim for 7-9 hours of sleep each night, and establish a consistent sleep routine to help improve the quality of your sleep.

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Your mindset is the driving force behind your actions.

🔥Believe in yourself, train your mind to see the possibilities, and watch your body accomplish what you once thought was impossible.

Remember, it's all about the right mindset.

Do you agree?

BAKED PORK CHOPS WITH POTATOES

Nutrient info
- Calories- 501.85 kcal
- Fat- 18.25g
- Cholesterol- 132.13mg
- Carbs- 30.19g
- Protein- 47.24g
- Sodium- 299.02mg

Ingredients for 4 servings
- 600g of pork chops
- 2 cloves of garlic; sliced
- Kosher salt and freshly ground black pepper
- 1 tbsp of Butter
- 600g of potatoes; peeled and thinly sliced
- 1 onion; sliced
- 1⁄2 cup of white wine, cider or beer
- 1⁄2 cup of beef or chicken stock
- A handful of chopped fresh parsley for garnish

Preparation
1. Heat oven to 160°C
2. Cut slivers in the pork chops and slide in slices of garlic. Heat the pork butter in a pan on high heat. Sprinkle the chops with salt and pepper and brown them, about 3 minutes per side.
3. Arrange half the potatoes and onions in a baking dish. Sprinkle with salt and pepper and lay the chops on top. Cover with the remaining potatoes and onions. Sprinkle with salt and pepper again. Pour over the wine.
4. Cut a piece of parchment to fit over the potatoes and pork chops and lay it in on top. Bake the dish for about 1 hour 30 minutes, pouring in the stock halfway through baking.
5. Sprinkle with parsley to serve.

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Do not underestimate what you are capable of once you have your mindset.

Unleash your potential by embracing a positive mindset - the sky's the limit!

Spanish Tuna Pasta Bake

🔥 Nutrient info
- Calories- 548.74 kcal
- Fat- 21.52g
- Protein- 33.82g
- Sodium- 1331.46mg
- Carbs- 55.71g

🔥 Ingredients for 4 servings
- 160g of dry pasta
- 1 tablespoon olive oil
- 1 medium brown onion, halved and thinly sliced
- 1 large red capsicum; thinly sliced
- 2 garlic cloves; crushed
- 800g cans chopped tomatoes

- 1⁄2 cup of pitted green olives; chopped
- 540g of tuna in spring water; drained and flaked
- 150g of grated mozzarella cheese
- 50g of finely grated parmesan cheese

🔥 Preparation
- Preheat the oven to 220°C. Lightly grease a baking dish. Cook pasta in a saucepan of boiling salted water until tender then drain.
- Heat the oil in a large frying pan over medium heat. Add onion and capsicum. Cook, stirring for 5 minutes or until onion has softened. Add garlic. Cook, stirring for 1 minute.
- Add tomato and allow it to boil. Reduce heat to medium, then, cook for 10 minutes until the sauce has thickened.
- Add pasta, olive, and tuna. Toss to combine
- Season with pepper. Spoon mixture into prepared dish and top with mozzarella and parmesan. Bake for 12 to 15 minutes or until cheese is melted and golden.
- Serve and enjoy!

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