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.

 

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/

Why drink Celery Juice in morning?

Mobile Personal Training Offer! 2 for 1 deal.

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

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. 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 to don’t want too. Like I advise to all my clients.. it’s all about the balance.


The best low carb bread you will ever eat! Just like the real thing, but without all the carbs. Just like the real thing, but without all the carbs. I’m 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 to don’t want too. Like I say 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.

Fitness in the workplace

Pilates and Yoga at Work

Start a fitness program 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 a more positive attitude when at work, and they are less stressed too.

We can travel to your workplace to run yoga, Pilates, meditation and fitness classes as well as provide exercise physiology services. Sessions can be arranged 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

Pilates is gentle on the joints yet challenging on muscles and you are always given options during the class enabling you to work at your own …

Thinking of starting yoga or Pilates at work?

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 wellbeing budgets. That is why we offer competitive and affordable classes from only $10 per class that can be 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.
Did you know, healthy employees are 3 times more productive than employees with poor health?

Call us on 0412 519 485

Email: admin@vitahealthandfitness.com 
Facebook: www.facebook.com/vitahealthandfitness/
Instagram: www.instagram.com/vitahealthandfitnessmelbourne/
www.vitahealthandfitness.com

Quick Zucchini ginger and Thai patties

Low Carb Quick Thai zucchini patties recipe by Rocco Sorace

 

Ingredients

One large shredded zucchini

Thai spices

One chopped spring onion finely

1 teaspoon of soy sauce

One cup of almond meal

Two table spoons of shredded ginger

Small buck of chopped Thai basil

4 eggs

Small can of corn

1 teaspoon of baking powder

Salt and pepper

Garlic.Optional

One table spoon of olive oil

.

Mix All ingredients.

Spray olive oil into the tray or muffin trays and bake and bake for 15 minutes at 150°or until cooked. Serve with fish or Asian greens. 104 Cal, 3.2 Carbs Fat 7.9, protein 4.9g

How much sugar is in your breakfast?

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 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 favorite 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 of healthy foods, but if you keep in mind your portion control and follow the recommend serving size every morning. Enjoy your heathy breaky 

Download my e cookbook 

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

https://vitahealthandfitness.com/product/available-download-personal-trainer-home-bonus-pilates-workout/

Kind Regards,

Rocco Sorace.

Director

image1.JPG

Call Us For Your Free Trial Class Today 

                  0412 519 485

www.vitahealthandfitness.com

admin@vitahealthandfitness.com 

Mobile 0412 519 485
Skype: Rocco Sorace


Successfully refer a new corporate client to

Vita and be rewarded with a  00 gift voucher