Join me and my clients for Semi Dry July- Post ISO Detox!

Been overindulging in ISO? Have you been over eating and drinking ?

Well it’s what my partner and I have been doing for doing semi dry July for many years. Every August we fly to Norway and Spain for the European summer. Unfortunately this year because of COVID19 we are not heading overseas but Semi Dry July has not been cancelled. 🙂

Tips for Semi Dry July

  • Say goodbye to the booze for 6 day a week for one Month (and hello to a Sunday morning).
  • Start and finish each day with a big glass of warm water and lemon juice.
  • One Cheat night per week. Don’t go crazy and and over eat on your cheat night.
  • Dedicate 28 minutes a day to exercise.
  • Start my Zoom Pilates classes
  • Download my Personal Trainer 10 min workout videos.
  • Get organised and discover the brilliance of market shopping.
  • Try 2 new recipes per week from my Cookbook.
  • Get a money glass.
  • Ask your mates to come onboard.
  • Start a good book or gardening ( herb garden)
Low Carb meal.
Semi Dry July

Low Sugar Thick and Creamy Berry Chocolate Mousse Recipe

Low Carb Raspberry coconut cream dessert - Low in Sugar

Rocco’s vegan low sugar sweet mousse

yummy

This healthy chocolate mousse recipe calls for a few ingredients that you may already have at home, and comes together in 1 minute!

Try the creamy, dreamy mousse that’s fancy enough for a special occasion and easy enough for a weeknight.

half of avocado

20 grams of cocao nibs

Few drops of Vanilla extract

Touch of Cinnamon

30 grams shredded or com coconut

1/2 cup of coconut cream

1 stick of monk fruit sugar

20 grams of chia seeds

40 grams of raspberries

Blend all ingredients. Serve and top with coconut and nibs

Vegan Mexican bean burger recipe by Rocco Sorace

Mexican Vegan Burger recipe

These yummy burgers are my fabulous bean recipe– spicy, black and kidney bean and Chickpea patties, that aren’t mushy in the middle and hold their shape when cooked. They are vegan/egg/dairy free, high protein, contain one of your five a day and are really cheap to make too!

 

 

Prep Time 10 minutes Cook Time 20 minutes Total Time 30 minutes Servings 6 people Author Rocco Sorace – Mr Pilates Cook      

Ingredients

Burgers:

  • 100 g (1 cup) rolled buckwheat
  • 1 400 g  tin black beans very well drained
  • 1 400 g  tin kidney beans very well drained
  • 400 g  corn well drained, defrosted if frozen
  • 1 can chickpeas 400 g drained
  • 1 cloves garlic crushed
  • ½ of  Chopped Green Capsicum
  • 1 chopped chilli
  • 1 chopped red onion
  • A handful fresh coriander
  • 1 Tbsp Coriander seeds seasoning
  • 1 Tbsp. Paprika
  • 1 Tbsp.  Cajun seasoning
  • finely grated zest of 1 lime and juice of ½
  • ¼ of grated carrot
  • 1/2  of grated zucchini
  • ½ tsp salt and pepper

To Serve:

  • Low Carb Cauliflower chilli and chives fried rice
  • Fresh Guacamole

Instructions

  1. Place the Chickpeas in a food processor and lightly blend. Add all of the other burger ingredients and pulse until everything is mostly finely chopped but not smooth. Roccos Tip You don’t want to over-process and end up with mush – keep some texture in those burgers!
  2. Divide the mixture into six equal portions and shape each one into a patty using your hands and then coat patties in flour and season with coriander seeds . Place on a plate or tray lined with baking parchment.
  3. At this point the burgers can be covered and stored in the fridge for up to a couple of days until you are ready to cook them.
  4. When you are ready to cook the burgers; preheat the oven to 180c and line a baking sheet with baking paper.
  5. Heat a little olive oil in a frying pan over a medium-high heat. Tip  Fry the burgers for about two minutes per side until golden. Roccos Tip Don’t turn until you wait 2 minutes otherwise you will not seal the patties.
  6. Place the fried burgers on the prepared sheet and pop in the oven for around 12 minutes to cook through

Watch my quick video recipe  link below

https://www.youtube.com/watch?v=DRO1BgVrUsg&t=11s

Enjoy and Happy Cooking

Rocco 🙂

For more information on my online cookbooks or fitness workout downloads visit 

https://vitahealthandfitness.com/shop/

 

Easy Spiced Carrot and Chickpea Patties.

8 Great Reasons to Include Chickpeas in Your Diet

Chickpeas, also known as garbanzo beans, are part of the legume family.

While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.

Their nutty taste and grainy texture pairs well with several other foods and ingredients.

As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.

Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Easy Spiced Carrot and chickpea patties 


INGREDIENTS

Remember not over blend the chickpea mixture. Needs to still be chunky 

1  carrot Large  size grated)

1 garlic clove 

 1 can chickpeas  (drain fluid) 

 1 1⁄2teaspoons Cumin 

 1 1⁄2teaspoons coriander powder or

fresh  salt & pepper.  

 1 large egg ( or egg replacement)

One finely chopped red onion                          

4 Tablespoons coconut flour  

1 cup of Panko Bread Cups     

1 chopped chill 

DIRECTIONS*  

 

Peel the carrots, grate them coarsely and set them aside. Peel and roughly chop the garlic.

 Drain and rinse the chickpeas and put them into a food processor with the garlic, ground spices, salt and pepper. Do not over process.

Add the carrot, egg, onion, chili, bread crumbs in a blow and hand mix all ingredients.

 Heat the oil in a frying pan and divide the mixture into 6 small patties in lightly flour hands or 4 large burgers – your choice.

Fry in batches for 2–3 minutes on each side, until golden, then drain on kitchen paper.* Or you may Bake the patties for 15 minutes  Serve with green salad of top with cucumber/yogurt 

 

Download my E COOK BOOK and Fitness Workout.

 

5x10min Home program!

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

Looking for a quick and efficient home program to tone and speed up your metabolism?

The new 5×10 Program only takes 10 minutes five days a week.

5×10 Fitness Program. Start today!

50 squats

Squat

A squat is a strength exercise in which the trainee lowers his or her hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.



40 lunges

Lunges For Beginners: How to do a Lunge the Right Way

  1. Start with one leg out in front of you at a comfortable distance where you can maintain your balance and be able to lower yourself down to perform the …
  2. When you lower yourself, go as straight down as possible rather than moving forward.
  3. Keep the knee of your front leg behind the toes of your front foot.


30 Pilates Pointers 

Pilates Pointer is a great exercise to work your core, lower back, hamstrings and glutes.
A great all round exercise. Remember to keep a neural neck line 

20 Burpees

  1.   Stand with your feet shoulder-width apart. Hold your arms at your sides and stand with your knees straight. Also, make sure to tighten your abs, keep your back flat, and squeeze your buttocks at the start of each burpee.
    • Check your position in a mirror or ask a personal trainer for feedback if you are doing burpees at the gym.  
  2.     Bend at your hips and knees to lower yourself into a squatting position. Hinge forward with your hips and bend your knees slightly to bring your body down lower to the floor. Keep your back straight and your arms in close to your body as you do the exercise

    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 doctor 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 article cannot be held responsible for any changes that may occur afterwards.


10 Push Ups

Elbows slight in!

KNEE PUSH UP INSTRUCTIONS. Place the knees on the floor, the hands below the shoulders and cross your feet. Keeping your back straight, start bending the elbows until your chest is almost touching the floor. Pause and push back to the starting position. Repeat until the set is complete. Elbows slightly in.

It is important to consider your diet and alcohol intake to achieve your fitness goals.

Here is a few tips to excel your personal goal; SWAP IT!

Swap rice to cauliflower rice

– Swap pasta to low-carb slender slim pasta or zucchini noodles.

Swap alcohol to Kambucha during the week

Swap your regular bread to low carb bread from Aldi

low carb bread

The should be program incorporated with my Pilates and Personal Trainer At Home workouts which you can download online.  Click the link below for more info
https://vitahealthandfitness.com/product/available-download-personal-trainer-home-bonus-pilates-workout/




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