Roccos Meatless Monday recipe

Growing up in Australia with Italian parents from the region of Calabria in southern Italy, Rocco experience how important the good fresh veggies from the family veggie garden is and more importantly how good food is the centre that brings family and friends together.

Easy Vegan Stuffed Peppers!

Roccos Meatless Monday Recipe.

2 large red peppers

2 tablespoon of vegan red pesto

basil

1 can Black bean

1 cup quinoa , cooked

1 tsp. dried chilli

1 teaspoon of oregano

¼ tsp. ground black pepper

2 Tbsp. fresh basil, finely chopped

Fresh basil for garnish

balsamic vinegar

1. Preheat the oven to 180°C (350°F).

2. Remove the pulp and seeds from the inside.

3. Mix all ingredients in a blow

4. Stuff peppers . Place peppers on a baking tray and spray olive oil on top.

5. Set the oven to 180 degrees. Bake for 20 minutes, until lightly browned. Serve with steamed veggies or salad. Enjoy 🙂

Easy Low sugar Zucchini and walnuts muffins

Ingredients

  • 2 cup all-purpose flour or quinoa flour
  • 2 tablespoons of stevia
  • 1/2 unsweetened coconut milk
  • 2 teaspoons baking powder
  • 3/4 teaspoon ground cinnamon and nutmeg
  • 1 teaspoon bi crab soda
  • 1 tablespoon of apple cider vinegar
  • 1/2 teaspoon salt
  • 2 tablespoon vegan choc protein powder
  • 1 large egg substitute
  • 1 cup of crashed walnuts
  • 1 cup shredded zucchini
  • 1/4 cup raisins optional
  • 1 tablespoon of honey or rice syrup

Directions

  • Preheat oven to 375°. In a large bowl, whisk the all ingredients. I
  • Fill 12 greased muffin cups three-fourths full. Bake 18-20 minutes or until a toothpick inserted in center comes out clean. Cool 5 minutes before removing from pan to a wire rack. Serve cool.
    Freeze option: Freeze cooled muffins in freezer containers. To use, thaw at room temperature or, if desired, microwave each muffin on high until heated through, 20-30 seconds.

Easy Meatless Monday recipes

The concept of Meatless Monday comes from an international campaign that was founded in 2003. The goal is to improve the health of people and the planet by omitting meat from your diet one day a week. It is an easy way to do your part to help the planet. I’ve decided to create a YouTube Channel Called Roccos Meatless Monday.

Meatless Monday Yourself!

Meatless Monday can improve our health. Meatless Monday can reduce your carbon footprint. Furthermore, Meatless Monday can help the world in the race to reduce climate change. Try it!

Have you decided to try Meatless Mondays yet? Challenge yourself to try it for a month. I bet you will love it and keep doing it!  What are some of your favorite Meatless dinner ideas?

Checkout my first amazing Italian Vegan Meatloaf recipe.

The Game Changer- True or False?

The popular Game changer movie on Netflix has changed many of my clients views on eating meat and dairy and resulting in them switching to a plant based diet.

Even I have reduced the consumption on animal products but there is so much information and it may not suit everyone. It can be confusing! I know!

I have reduced eating animal products because of environmental and animal cruelty reasons but that’s my choice. Everyone has there own views and journey and to make there own choice to suit their body and lifestyle.

Check out Fracisco Javier review on on YouTube about The Game Changers is James Cameron’s latest documentary, focusing on plant-based diets. The Game Changers became the focus of controversy before it even came out but few reviews have tried to unbiasedly evaluate its strengths and weaknesses so le’ts put ideology aside and fact-check The Game Changers!!


Please view https://www.youtube.com/watch?v=QB0aieRNJs0

References: Fracisco Javier review on Youtube

Gladiator forensics: https://journals.plos.org/plosone/art… Diet and endothelial function: https://www.ahajournals.org/doi/full/…https://www.sciencedirect.com/science… Diet, blood lipids and erectile dysfunction: https://academic.oup.com/aje/article-…https://www.auajournals.org/doi/abs/1…https://www.sciencedirect.com/science… Processed plants and animal foods not as healthy as whole plants: https://www.sciencedirect.com/science… Diet and environmental impact: https://www.thelancet.com/journals/la… Rapid effect of diet on serum cholesterol levels: https://jamanetwork.com/journals/jama…

Disclaimer Note: All information provided by Vita health and Fitness/Rocco Sorace is of a general nature. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Rocco Sorace or Vita health and Fitness harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims. We recommend you consult your doctoror health care professional before deciding to change your diet or any new activity program. While the health and fitness industry continues to evolve and change, we have done all we can to check the accuracy of the information that appears within this video cannot be held responsible for any changes that may occur after filming.

Australia’s leading provider of Corporate Fitness Programs and group wellness training in Melbourne, Sydney, Adelaide, Perth and Brisbane

We have a range of workplace programs that can be customised to suit your office and available space.  Engaging in workplace wellness activities, like exercise and eating well, increases employee productivity and performance. Call us a free consultation 0412 519 485 or email admin@vitahealthandfitness.com

Australian’s Leading Corporate Provider. Pilates and Yoga At Work

Wellness Providers Corporate.

Wellness providers corporate experts https://vitahealthandfitness.com .

Wellness Week.
Mental Illness Awareness Week happens at the beginning of ever year. It is an ideal opportunity to educate everyone in the workplace about mental illnesses. Making this part of your annual wellness strategy normalizes the topic rather than addressing it only after an employee experiences a mental illness.
Encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed.

Yoga Teaches Balance, Focus, and Concentration
The great thing about yoga is that it is done with a holistic perspective. … Stress relief and increase in balance, focus, and concentration are just some of the mental benefits of yoga you can expect to get. Ultimately, this all results in calmness and peace of mind.

We travel to your workplace to run yoga, Pilates, meditation and fitness classes as well as provide exercise physiology services. Sessions are scheduled at a time that suits your workplace.
Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility and both have a core connection and a mind / body element.

Enquire with your HR manager now to start investing in a wellbeing program in 2019.

No budget for a wellbeing program?

No problem; most of our corporate clients are in the same boat regarding well being budgets. That is why we offer competitive and affordable classes from only $10 per class partly or fully paid for by the employee. All we need is a room and we look after the rest.
My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute.

Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Call us on 0412 519 485
Email admin@vitahealthandfitness.com
www.vitahealthandfitness.
www.vitahealthandfitness. # #meditation #itmanagement #yoga #resistance #diabetes #corporations #wellbeing #relaxing #fitness #workplacefitness #wellbeingprograms

How To Wake Up HAPPY?

BEEP BEEP BEEEEEEEEPPPPP!!! *annoying alarm going off*
Is it morning already? Already you can feel the heaviness. You’ve been awake just seconds and you already want to get back to sleep.
Maybe just a few more minutes…
Then a few more. And a few more after that. Many people live like that everyday.

When you feel good in the morning, you will start the day on a positive note. But there are days when my body isn’t quite ready to wake up . And if I want to meditate in the morning, and my body’s not awake, my practice won’t be as invigorating as it could be—Which is why I start every morning with mindful movement. It will increase your energy and make you feel good inside and out.

Stretch your body right after you wake up

Stretching not only helps your body feel better by getting rid of the fatigue you experience, but it also calms the mind. Stretching helps release mental tension, enhances your mood and relieves the morning blues.

Check out my calming beach stretch routine that you can download today.

You don’t have complete the entire routine. Even if you aim for 10 to 15 minutes each morning, I believe the wellness benefits of my exercises will be great! Start today!

Start your day by doing something that makes you feel good

St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

3 Healthy Weight Loss Tips That Actually Works!

Online Weight loss program -Kayla lost 19 kgs in 12 weeks.

Check the following tips that worked for my clients and myself this year.

Tip 1. Morning tummy cleanse routine: Celery juice!. Drink first thing in the morning… wait 15 minutes then eat your breakfast. Stop drinking flat whites and, lattes. Instead try black coffee or a mini latte.

I prepare my celery juice on Sunday evening for the working 5 day week. I have the weekend off from Celery juice. It’s all about the balance. Some weeks I have a break from Celery juice ..so I don’t get sick of the routine and taste. 🙂

Celery juice is a great internal cleanser and detoxifier for your body. Highly alkalizing and hydrating, many nutrients in freshly juiced celery are particularly cleansing for your kidneys.

Raw celery juice is as essential ingredient are even recommended for treating kidney stones. They can also be a powerful diuretic for removing excess water weight from your body and flushing out toxins more effectively.

More tips ….

  • Avoid processed grains (bread, bagels, sandwiches and the like)
  • Avoid liquid calories: sodas, diet drinks etc. Drink green tea, water and plain black coffee instead
  • Forget about Fat-free, Zero-Calorie and ‘Franken-food’ products – in some cases these are even worse than the processed sugar filled products: disrupting hormones, bloating you up etc.
  • Skip on ketchup, salad dressing, sauces etc – all refined sugar and ‘syrup’ based products. Even if it says sugar free – it is filled with sugar alcohols (see previous point)

Tip 2. Swap White Rice, Bread and Pasta. Swapping means feel like your not missing out on the good things in life!

low carb pastahttps://www.bing.com/images/search?view=detailV2&id=2E307ACDE4BEAF338C1438298A0D38100625C96D&thid=OIP.NorpIYhgUR9Yl2I4B1-L_gAAAA&mediaurl=https%3A%2F%2Fwww.vitaminshoponline.com.au%2Fpub%2Fmedia%2Fcatalog%2Fproduct%2Fcache%2F7c9924b6276ad76a951c1e786fcf2062%2Fs%2Fp%2Fsp_edam_fett_1.png&exph=400&expw=400&q=seidler+slim+black+bean+spaghetti&selectedindex=4&ajaxhist=0&vt=0&eim=1,6

Rice – cauliflower rice – Coles have a pre made cauliflower rice and foten of sale for only $1.50 – so I just purchase 5 packs and freeze them.

Rice and zucchinihttps://www.bing.com/images/search?view=detailV2&id=F143ACCFA30E66441516AFC3AE6A2B6A4991D139&thid=OIP.uLXfFlpIYnDnMr8buagKzAHaHa&mediaurl=https%3A%2F%2Fcdn0.woolworths.media%2Fcontent%2Fwowproductimages%2Flarge%2F515646.jpg&exph=1200&expw=1200&q=coles+cauilflowrice+and+zucchi+pasta&selectedindex=0&ajaxhist=0&vt=0&eim=1,6 pasta

Pasta- Low carb pasta or zucchini pasta.

Bread-

Tip 3

This Aldi Low Carb Bread, which is 85% Lower Carb, Higher Protein, and Low GI compared to “Bakers Life Soy and Linseed Bread”

Good luck! Hope any of this helps!

Low carb bread from Aldi super market.
St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

Step into Fitness in the workplace! Melbourne, Adelaide, Canberra Brisbane and Sydney.

Step into Fitness at work!


Encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed.
We travel to your workplace to run yoga, , meditation and fitness classes as well as provide exercise physiology services. Sessions are scheduled at a time that suits your workplace. Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility and both have a core connection and a mind / body element.
Enquire with your HR manager now to start investing in a wellbeing program this year.


No budget for a wellbeing program?


No problem; most of our corporate clients are in the same boat regarding well being budgets. That is why we offer competitive and affordable classes from only $10 per class partly or fully paid for by the employee. All we need is a room and we look after the rest. My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute. Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Call us on 0412 519 485 Email admin@vitahealthandfitness.com www.vitahealthandfitness. www.vitahealthandfitness. # #meditation #itmanagement #yoga #resistance #diabetes #corporations #wellbeing #relaxing #fitness #workplacefitness #wellbeingprograms

Workplace Pilates and Yoga. We come to your workplace!

Spring into action with my online program!

“So seeing as we’re already in August, I would say you’d want to start now if you want to get in shape for spring!

From the top selling fitness DVD range

Ultimate 4 in 1 Toning Workout

Cardio Fat Burner

Resistance Band Workout

Fitness Pilates

Stretch

Lose weight and tone your body fast

kout that gives you results fast.

THIS REVITAZLIZING, FITNESS WORKOUT HAS BEEN TAILORED FOR YOU TO PERFORM IN THE COMFORT, AND CONVENIENCE OF YOUR OWN HOME OR HOTEL ROOM.

It’s easy, simple and it works.

Rocco will guide and motivate you on your health journey so you can achieve results. He understands we are all time poor but we all need to take time to invest in our health.

The Body Transformation Program has four unique workout components. Starting with a warm up, The program guides you through a 10 min Cardio Fat Burner interval training session to help spike your metabolism to burn calories and kick-start the hormones that make us feel fantastic. Followed by a Resistance Band Workout which includes:

10 minutes of Upper body – focusing on arms and back to increase muscle condition and metabolism.

10 minutes of Lower Body – focusing on Gluteus and Thighs to tone and improve strength.

The Body Transformation program also includes a 30 minutes beach fitness Pilates. This will increase abdominal and back strength, as well as maintain postural alignment. Ending with some important Stretches and Relaxation, for that total bliss and good feeling.

The DVD includes a free e cookbook and cooking class.

“Melbourne based Personal and lifestyleTrainer, Rocco Sorace has 10 years experience working in the fitness industry throughout Norway, Greece and Australia.  He has guided and trained many clients to transform their bodies

https://vitahealthandfitness.com/product/the-body-transformation-program-dvd/

https://vitahealthandfitness.com/product/the-body-transformation-program-dvd/