Diet

Rocco’s Meatless Monday Recipes

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Zucchini Thai Low carb patties

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

Watch Roccos Meatless Monday Recipes videos!

Easy Vegan Stuffed Peppers!

Ingredients

  • 2 large red peppers
  • 2 tablespoon of vegan red pesto
  • basil
  • 1 can black beans
  • 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

Directions

  1. Preheat the oven to 180°C (350°F).
  2. Remove the pulp and seeds from the inside.
  3. Mix all ingredients in a bowl.
  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 Walnut 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 carb soda
  • 1 tablespoon of apple cider vinegar
  • 1/2 teaspoon salt
  • 2 tablespoon vegan choc protein powder
  • 1 large egg substitute
  • 1 cup of crushed 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.
  • Fill 12 greased muffin cups three-fourths full. Bake 18-20 minutes or until a toothpick inserted in centre comes out clean. Cool for 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

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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?

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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.

3 Healthy Transformation Tips That Actually Work!

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Kayla transformed her mind and body in 12 weeks.

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

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 alkalising 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. It can also be a powerful diuretic for removing excess water weight from your body and flushing out toxins more effectively.

Tip 2. Swap White Rice and Pasta. Swapping means feel like you’re not missing out on the good things in life!

Low carb pasta

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

Rice and zucchini pasta

Pasta – Low carb pasta or zucchini pasta.

Tip 3. Swap to Low Carb Bread

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

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)
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Why drink Celery Juice in morning?

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Call Rocco 0412 519 485

Flatten your Tummy Fast with Morning Celery juice.

Recommended drinking 400ml of celery juice on an empty stomach, ideally, first thing in the morning and 15 minutes before you eat any food for 7 days. After the 7 days you may want to reduce drinking the juice twice a week. Remember! It’s all about the balance and everything in moderation when its come to healthy living!
Tip! If using a blender or bullet, you should add a little bit of water to help the blades spin.

The health benefits of celery juice are many and are often mistakenly glossed over when it comes to considering healthy vegetables and fruits. I always get a kick out of it when I hear someone say that celery is nothing but a bunch of water.

The amazing health benefits of celery juice extend into many areas of nutrition and make this vegetable an extremely important part of a healthy diet!


Drink cerley juice helps Reduce Inflammation in Your Body. Inflammatory diseases like arthritis, osteoporosis and Lower Blood Pressure and Improved Cardiovascular Health. 

Easy Low Carb/Keto Bread Recipe

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Low carb / keto buns

So so good… The best low carb bread you will ever eat! Just like the real thing, but without all the carbs. I’m not saying cut out all carbs. My Italian background will make it impossible to fully cut out Italian home-made pasta, bread and pizza. And to be honest, I don’t want to.

Like I advise to all my clients… it’s all about the balance.

Ingredients

* 1 1/2 cup almond meal 

* 5 tbsp ground psyllium husk powder

* 2 tsp baking powder

* 1 tsp sea salt

* 2 tsp cider vinegar

* 1 cup boiling water

* 3 egg whites

* 2 tbsp sesame or poppy seeds (and Italian herbs optional)

chopped olives, chopped red onion and Parmesan cheese

Instructions

1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a large bowl.

2. Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.

3. Moisten hands and make 6 pieces of the dough. Place on a greased baking sheet.

4. Bake on lower rack in the oven for 40 – 60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.

5. Serve with butter and toppings of your choice.

How much sugar is in your breakfast?

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Breaky is the meal we spend the least time planning and eating, yet it is so important, kick-starting our metabolism.

Bread with jam. Sugary cereal and milk with a glass of juice. Banana bread and a latte with sugar. If you ate any of these combinations for breakfast, chances are you were hungry a few hours later, craving sugar and increasing the risk of adding extra calories to your diet.

Did you know…

“Can you believe that half a glass of juice contains as many calories as a piece of fruit without the dietary fiber usually. It doesn’t fill you up as well as a piece of fruit.”

I’m very visual… so have a look at the images below to help make you make the correct food choices in the mornings. 

So how much exercise I need to do after consuming a high-sugar breakfast to burn it off?

Bad Breaky Sample – people still think this is a healthy way to start their day, believe it or not. 

Orange juice — 6 teaspoons of sugar

Coffee with milk and sugar — 2 teaspoons 

Gluten free cereal — 4.5 teaspoons of sugar

Fruit yogurt — 5 teaspoons of sugar 

17.5 teaspoons of sugar = 30 mins jog or One hour power walking just to burn of breakfast. 

Healthy Breakfast ideas:

PROTEIN SMOOTHIE

Smoothies can be a great breakfast option as long as you get the right mix of ingredients to avoid a complete calorie overload. Start with some fruit and vegetables, add your favourite milk and then remember that you need one other high-protein ingredient to make it a balanced meal — thick Greek yogurt or protein powder.

GREEK YOGHURT

Fruit yoghurt offers some protein and calcium but in many cases it also offers 20-30g of sugars and less than half the protein of a couple of eggs. If you love your yoghurt, the best option is a Greek-style yoghurt, in particular the ones that contain no added sugar and clock in at almost 20g of protein in a single serve. Or if you are really serious, you could try quark — a Swedish spin on yoghurt that naturally increases the protein content by three times, with just 1 per cent.

 EGGS

Whether you enjoy them hard-boiled, poached with a slice or two of wholegrain toast or in an omelet, it is the 16-plus grams of protein found in a couple of eggs along with more than 20 other key nutrients that truly make them a superfood. When it comes to weight loss, it is known that consuming 20g of high-quality protein helps to control insulin levels, the hormone that controls fat metabolism in the body, and this is just one of the reasons eggs for breakfast are so closely linked to weight control.

OATS for more active people 

If you enjoy eating cooked oatmeal, a cup will have 166 calories, about 6 grams of protein, not quite 4 grams of fat and 28 grams of carbohydrates. … Mixing a 1/2-cup serving of uncooked oats with other foods, such as yogurt and berries will give you a more balanced breakfast while providing a reasonable level of calories.

Warning! Very important 

It’s easy to eat too much oats and yoghurt, even other healthy foods. But if you keep in mind your portion control and follow the recommend serving size every morning you can enjoy your healthy breaky. 

Download my e-Cookbook 

https://vme.239.myftpupload.com/product/eat-your-way-slim-lose-up-to-5-kgs-in-5-weeks/

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Kind Regards,

Rocco Sorace.

Director

Call Us For Your Free Trial Class Today 

                  0412 519 485

[email protected] 

Skype: Rocco Sorace

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Zucchini & Sweet Potato Slice

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Easy Healthy Zucchini & Sweet Potato Slice

Meal prepping is a must if you go to work, school or like to have healthy meals on hand at all times. Having healthy meals on hand will make your day and week run a lot smoother. This means you wont end up needing to purchase last-minute unhealthy fast food.

 

My slice works well either served hot or cold and makes the perfect work lunch. It would also work well with a salad on the side

Check out the Health Benefit.

The Health benefits of sweet potatoes including a protective role against prostate cancer, boosting immunity, and supporting vision.

 

9 Zucchini Nutrition Benefits

  • High Source of Antioxidants and Vitamin C.
  • Has Anti-Inflammatory Properties that Can Improve Heart Health.
  • High Source of Potassium.
  • Help Improve Digestion.
  • Low in Calories and Carbs.
  • Helps Maintain Eye Health. .
  • Good Source of Energizing B Vitamins.
  • Can Help Control Diabetes.

RECIPE

  • 3-4 cups (600g) grated zucchini (about 3 medium).
  • 1 cup of sweet grated  potato.
  • 1/2 cup sliced mushrooms.
  • 1  Red Onion Sliced.
  • 1 tablespoon of olive oil
  • Mixed Italian herbs
  • Salt and pepper
  • 5 eggs.
  • 1 1/4 cup (140g) almond meal
  • 1 small red chilli, finely diced
  • 1 teaspoon of baking powder
  • 1/2 cup of almond flour or gluten free flour
  • Option. poppy seeds

Directions

 Preheat the oven to 175C/350F and line a 15 x 30 cm (6 x 12 inches) dish with baking paper.

Meanwhile, wash and grate the zucchini and sweet potato.

In a large mixing bowl, whisk the eggs and then stir through the almond meal, herbs, salt, pepper, oil and flour

Add the zucchini, potato, mushrooms, chilli and and mix well. The mixture should be just pourable.

Optional. Add Poppy seeds on top of mixture.

Pour into the lined baking dish and bake for 40 minutes or until cooked through. Leave to cool before slicing into small squares. The slice should last in the refrigerator for 3-4 days and will also freeze well.

ENJOY 🙂

 

 

Healthy Breakfast ideas to start the new year right!

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Healthy Smoothie

Make the first meal of 2018 a healthy and delicious one.

Starting the day with a healthy breakfast has its benefits.

Many number studies suggest that people who eat breakfast are less likely to be overweight or obese than those who skip it. Eating breakfast can also help children stay focus at school.

I have worked in the fitness industry for over fithteen years, watching people’s behavior when it comes to food and exercising.

You should be able to rely on a breakfast cereal to deliver a decent whack of your daily fiber needs, so we believe fiber content should be one of the top priorities when you’re strolling down the cereal aisle. What you don’t want in a breakfast cereal is lots of  salt, added sugar and saturated fat!

How healthy is your cereal?

A good rule of thumb is to look for less than 15g sugar per 100g, allowing a little leeway if the cereal contains dried fruits.

High sugar. Kids’ cereals in particular are major offenders. In some instances, dried fruit – which can provide fibre, vitamins and minerals – contributes to the total sugars.

What to avoid in breakfast cereal

High sodium (salt). Sodium is linked to high blood pressure and an increased risk of heart disease. Australians consume 2150mg of sodium a day, on average, but the recommended upper level of intake for adults is 2300mg/day (1400mg/day for 4–8-year-olds) and adults only need 460–920mg (children, even less) to meet our body’s requirements. Ideally the product you choose should have 400mg sodium per 100g or less. But if salt is of particular concern to you, look for products containing 120mg of sodium per 100g or less, which standards define as ‘low sodium

 

When is comes to choosing my breakfast… I mix it up and its all about the balance.

 

Monday: Green and blueberry smoothie

Tuesday: Poached egg with spinach and quinoa

Wednesday: Oats and low sugar Greek yogurt  with fresh strawberry

Thursday: Freedom Foods Active Balance Buckwheat & Quinoa with Coconut milk

Friday: Berry Smoothie

Saturday: Cafe Breaky. Enjoy

Sunday: Homemade omelette

Check my recipe Cookbook

Click below

https://vme.239.myftpupload.com/product/eat-your-way-slim-paperback/

 

Feeling Good with Meat-Free Meals

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Meat free meals can be really satisfying!

Low Carb Cook Book By Rocco Sorace

Quinoa-Stuffed Peppers
 
Quinoa, known as the ‘mother grain’, is a powerful immunity booster that keeps you fuller longer.
Serves 2
2 large red capsicums
½ cup sliced spring onions
½ cup parsley, finely chopped
1 clove garlic, finely minced
1 cup quinoa, cooked
1 tsp. paprika
1 small can of corn kernels
¼ tsp. salt
¼ tsp. ground black pepper
2 Tbsp. fresh basil, finely chopped
½ cup silver beet, chopped
½ cup Parmesan cheese, freshly grated
Fresh basil for garnish
  1. Preheat the oven to 180°C (350°F).
  1. Slice the capsicum in half vertically. Remove the pulp and seeds from the inside.
  1. Add the onion, carrot and garlic to a non-stick pan. Cook 4–5 minutes until vegetables are tender.
  1. Add the cooked quinoa, tomatoes, salt and pepper. Continue cooking for 3–4 minutes until heated through. Remove from the heat and add the fresh basil.
  1. Place the pepper halves on a baking dish, and fill each cavity with about ¾ cup of the quinoa mixture. Bake for 15 minutes.
  1. Set the oven to 180 degrees. Sprinkle the Parmesan cheese evenly over the stuffed peppers. Bake for 20 minutes, until lightly browned.
 
Nutritional Information / per serving
Energy 552 kJ (132 cal), Protein 7.7 g, Fat 4.6 g (Saturated 2.4 g), Carbohydrates 13.1 g (Sugar 2.9 g), Sodium 547 mg

The benefits of going meat free:
Apart from the ethical side, there are many other benefits to going meat free even for a day, such as: it benefits the environment and is also good for your health and wellbeing.


Having a few meat-free meals each week is a great opportunity to explore other nutritious alternatives and a more plant-based diet that consists of fruits, vegetables, and beans as alternatives to meat.

Researchers now believe reducing your daily/weekly meat intake can help:

Fight diabetes  and Lower cholesterol and control blood glucose: Beans and lentils are all low in fat and high in fibre – particularly soluble fibre, which helps to control blood glucose and cholesterol levels and also helps to keep you regular.

Help protect against cancer: reducing our intake of red and processed meats (The World Cancer Research Fund International recommends we eat no more than 500g of cooked red meat each week) and very little, if any, processed meat, which could prevent multiplication of sick cells

Reduce calories: A more plant-based diet contains fewer calories than animal-based foods.

Here are few recipes from my Cookbook Eat your Way Slim

Tofu warm chilli salad
St Kilda Rocco Sorace
Eat your Way Slim Cookbook

Quick Tip

Double the recipe for an easy, ready-made lunch the next day.

Warm Tofu Chilli Salad

 

Serves 2

 

1 package of SlimNoodle Wok-Ready noodles (250 grams)

1 Tbsp. peanut oil

250g chilli tofu nuggets

2 carrots, peeled, cut into thick matchsticks

1 red capsicum, sliced

2 Tbsp. sweet chilli sauce

1 tsp. of soy sauce (salt reduced)

1 green shallot, ends trimmed, thinly sliced

 

  1. Prepare Wok-Ready noodles as per pack instructions.

 

  1. 2. Heat half the peanut oil in a wok over high heat until just smoking. Add the tofu and stir fry for 2–3 minutes or until light golden and heated through. Transfer to a heatproof bowl.

 

  1. 3. Heat the remaining oil in the wok over high heat. Add the carrot and capsicum. Stir fry for 1 minute. Add soy sauce and stir fry until vegetables are just tender.

 

  1. 4. Return the tofu to the wok along with the noodles, sweet chilli sauce and green shallot. Stir fry for 1 minute or until well combined and heated through.

 

  1. Divide among bowls and serve immediately.

 

Nutritional Information / per serving

Energy 1800 kJ (430 cal), Protein 31 g, Fat 15 g (Saturated 2.2 g), Carbohydrates 12.2 g (Sugar 7 g), Sodium 55 mg