Veggie Corn Fritters with Sweet Chilli
Veggie Corn Fritters with Sweet Chilli
Firs t vo om FR wee e.c EE k om at .au
These tasty fritters are packed with veggies, and are also delicious reheated for lunch the next day. Just microwave on high for 20 seconds. 2 Serves 15 min prep 15 min cooking 297 cal/serve Nutritional Information Per Serve Calories 297 // Protein 12.8g // Fat Total 5.7g // Fat Saturated 1.3g // Carbohydrates 45.5g // Sugars 10.1g // Sodium 382.4mg // Dietary Fibre 6.8g High in Fibre Low In Fat Low In Sodium
Ingredients
Method
• 1/3 Cup Self Raising Flour (50g)
1 Sift flour into a large bowl and
• 1 Cage Free Eggs (59g) • 1/4 Cup Low Fat Milk (60g) • 200g Frozen Sweetcorn, thawed • 1 Zucchini (101g), grated • 75g Sweet Potato, grated • 2 Tablespoons Flat Leaf Parsley
(6g), chopped • 1 Tablespoon Sweet Chilli Sauce • 150g Mixed Salad Leaves
These freeze well so make a double batch and save them for when you are short on time.
2 Spray a large non-stick frying pan
• 1g Olive Oil Spray
(20g)
make a well in the centre. Whisk egg and milk in a jug and gradually add to flour, stirring gently until evenly combined. Stir through corn, zucchini, sweet potato and parsley. Season to taste with freshly ground black pepper.
Voome Tips
with oil and heat over mediumhigh heat. Spoon 1/4 cup of mixture per fritter into the pan, 3 fritters at a time. Cook for 3 minutes each side or until golden and cooked through. Continue with remaining batter to make 6 fritters, spraying with a little more oil if necessary. 3 Place 3 fritters onto each plate,
and drizzle with sweet chilli sauce. Serve with mixed salad leaves.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
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Braised Thyme Chicken with Roast Ratatouille
Firs t vo om FR wee e.c EE k om at .au
This is a great little chicken dish to have on standby in the freezer. Just roast up the vegetables or replace them with your favourite salad greens or steamed vegetables. 2 Serves 15 min prep 30 min cooking 324 cal/serve Nutritional Information Per Serve Calories 324 // Protein 31.1g // Fat Total 3.2g // Fat Saturated 0.6g // Carbohydrates 37.2g // Sugars 15.2g // Sodium 197.4mg // Dietary Fibre 10.5g High in Protein Low in Carbohydrates High in Fibre Low In Fat Low In Sodium
Ingredients
2 Meanwhile, spray a deep medium
• 1g Olive Oil Spray • 200g Eggplant, coarsely chopped • 1 Red Capsicum (155g), coarsely
chopped • 1 Zucchini (101g), coarsely chopped • 1 Red Onion (145g), coarsely chopped • 200g Lean Chicken Breast, halved
horizontally • 1 Clove Garlic (3g), finely chopped • 1 X 400g can Diced Tomato (400g) • 2 Sprigs Thyme Leaves (1g) • 60g Couscous
non-stick frying pan with oil and heat over medium-high heat. Add chicken and cook for 2 minutes each side or until lightly golden. Transfer to a plate.
1 Preheat oven to 200°C. Spray a
baking tray with oil and arrange eggplant, capsicum, zucchini and onion onto tray. Spray with oil and roast for 30 minutes or until soft and golden brown.
If you have some calories to spare, this is delicious with a dollop of natural fat-free yoghurt.
3 Add garlic and cook, stirring
constantly, for 30 seconds or until fragrant. Add tomatoes, thyme sprigs and 1/2 cup (125ml) water. Bring to the boil then reduce heat to low and simmer for 10 minutes. Return chicken to pan and simmer for a further 10 minutes. Season with freshly ground black pepper. 4 Place couscous into a medium
Method
Voome Tips
heatproof bowl and add 1/3 cup (80ml) boiling water. Cover tightly and set aside for five minutes. Fluff up with a fork to separate the grains. 5 Divide couscous and vegetable
mixture between serving plates and top with chicken to serve.
All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20°C Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
Crustless Blueberry Cheesecake
Firs t vo om FR wee e.c EE k om at .au
Who doesn’t love cheesecake? Especially this low cal version of a classic dessert.
10 Serves 10 min prep 35 min cooking 111 cal/serve Nutritional Information Per Serve Calories 111 // Protein 5.0g // Fat Total 3.3g // Fat Saturated 1.8g // Carbohydrates 14.0g // Sugars 12.4g // Sodium 82.9mg // Dietary Fibre 0.3g Low in Carbohydrates Low In Fat Low In Sodium
Ingredients
Method
• 1g Olive Oil Spray
1 Preheat oven to 160C. Spray 10
• 210g Extra Light Cream Cheese • 200g Low Fat Greek Yoghurt • 1/3 Cup Sugar (69g) • 2 Cage Free Eggs (102g) • 2 Tablespoons Plain Flour (22g) • 1 Tablespoon Lemon Juice (21g) • 2 Teaspoons Vanilla Essence (10g) • 1/2 Cup Frozen Blueberries (80g) • 50g Fresh Blueberries
small ramekins or ovenproof dishes with oil spray. 2 Place the cream cheese, yoghurt,
sugar, eggs, flour, lemon juice and vanilla essence in a large bowl and whisk until smooth. Add the blueberries and stir through until well combined. 3 Divide the mixture between the
ramekins. 4 Bake for 35 minutes or just until
firm in the centre. Set aside for 1 hour to cool, then place in the fridge to chill. 5 Serve the cheesecakes with extra
fresh or frozen blueberries. All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20°C
Voome Tips It’s a bit tricky to remove the cheesecakes so we prefer to serve them in the ramekin. Try these yummy cheesecakes using raspberries or a combination of both.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
Bad Back Preventer At Home
Beginner/Intermediate
21 min
This routine is good to put in at least once a week, even more often if you get a stiff back, after all the best way to cure a bad back is to prevent it in the first place. Warm up
3 min
Lower Back Stretch
Back Twist Stretch
Time: 30 secs
Time: 30 secs each side
Engage Pelvic Floor (Lying) Time: 60 secs
Workout
15 min
Lying Lower Abs (Bent Leg)
Superman Reps: 20 alternate L/R
Time: 60 secs alternate L/R
Forward Arm Walkout (Knees)
Kneeling Core Balance Reps: 20 alternate L/R
Reps: 10 Repeat Circuit x3
Stretch
3 min
Cobra Stretch
Hip Flexor Stretch
Downward Dog Pose
Side Stretch
Time: 20 secs
Time: 20 secs each side
Time: 20 secs
Time: 20 secs each side
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
Park Bench Workout Outdoors
Beginner/Intermediate
29 min
A walk or jog workout with a fun total body park bench workout thrown in the middle. All you need is a park bench and a bit of energy. Great for fat burning, fitness building and muscle toning. Warm up
2 min
Arm Circle (Forwards)
Arm Circle (Backwards)
Time: 10 secs
Time: 10 secs
Lower Back Stretch (Standing)
Calf Stretch (Heel Drop) Time: 20 secs each side
Time: 20 secs
Workout
22 min
Power Walking
Sit Down, Stand Up
Tricep Dip
Push Up (Bench)
Time: 5 mins
Reps: 10
Reps: 10
Reps: 10
Repeat Circuit x2
Burpees (Bench) Reps: 10
Crunch (Twisting, Seated)
Squats (Single Leg Supported)
Reps: 20 alternate L/R
Reps: 10 each side
Power Walking Time: 5 mins
Repeat Circuit x2
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
Park Bench Workout Outdoors
Beginner/Intermediate
29 min
[Continued]
Stretch
Hamstring Stretch (Standing)
5 min
ITB Stretch
Child's Pose (Standing)
Time: 20 secs each side
Time: 20 secs
Time: 20 secs each side
Quadricep Stretch (Towel) Time: 20 secs each side
Chest Drop Stretch
Tricep Stretch
Time: 20 secs
Time: 20 secs each side
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
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Calorie Kicker At Home
Intermediate/Advanced
25min
The perfect total body workout if you're time poor but want to burn a bunch of calories! Do this At Home, Outdoors or at the Gym. These intense circuits are a style of interval training with short bursts followed by short 0:15 second rests. Have fun and push yourself! Warm up
2 min
Sumo Squat
Push Up (Knees)
Reps: 20
Reps: 12 Super set x2
Workout
10 min
Squat Jump
Burpee (Full)
Time: 45 secs
Time: 45 secs
Lunges (Plyometric)
Push Up
Ice Skaters
Time: 45 secs
Time: 45 secs alternate L/R
Time: 45 secs Repeat Circuit x2
Final Blast
2 min
Abs
4 min
Burpee (Full)
Plank (Toes)
Crunch (Bicycle)
Reps: 45 secs AMRAP x2 sets
Time: 45 secs
Time: 45 secs Super set x2
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
Calorie Kicker At Home
Intermediate/Advanced
25min
[Continued]
Stretch
Back Twist Stretch Time: 20 secs each side
7 min
Hamstring Stretch (Lying)
Calf Stretch
Hip Flexor Stretch
Time: 20 secs each side
Time: 20 secs each side
Time: 20 secs each side
Glute Stretch
Inner Thigh Stretch
Shoulder Stretch
Chest Stretch
Time: 20 secs each side
Time: 20 secs each side
Time: 20 secs each side
Time: 20 secs
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
Time Poor and Hungry
Firs t vo om FR wee e.c EE k om at .au
Eating well doesn’t mean you have to spend hours in the kitchen.
To help reduce the time you spend in the kitchen plan & prep ahead, cook once & make extra and nail a few one-pot-wonders. Often midweek, the rush to get dinner on the table can undo even the best of plans to eat well. So here at Voome HQ we have pulled together our most effective tips on how to reduce the time you spend in the kitchen, whilst still eating healthy delicious meals.
The Why/Benefits: 1 Plan ahead: Pull together a menu and shopping list
and then stick to it. It may take you 15-20 minutes to pull together your weekly meal plan & shopping list but it will save you much more than that during the week by skipping those additional visits to the store. During the planning process, make sure you read through each recipe that you intend to use so you are aware of any additional prep, such as marinating, that may be required.
4 Cook once, eat many ways and make extra: Cook
up key ingredients which will be used in multiple dishes during the week just once, saving cooking time later on. For example, roast up a chicken for Sunday lunch. Skin and shred any leftovers and then divide into portions to be used later during the week for a chicken salad wrap and then added to a pasta sauce for dinner. n a similar note, when making popular meals that O freeze and thaw well, make extra. As you are serving the meal, plate up some spare serves in disposable takeaway containers. Make sure you label what the meal is and when it was made, then pop it into the freezer to be consumed at a later date. 5 Master a few one pot meals: One pot meals may
2 Not everything has to be peeled: Foods such as
butternut pumpkin, carrots, cucumbers, eggplant and even some potatoes do not need to be peeled to be added to your meal. In fact, by leaving the skin on your cucumbers will more than double your fibre intake.1 3 Prep before you start and clean up as you go:
You may not believe it, but prepping your ingredients before you start cooking will save you a lot of time and heartache. As you prepare your ingredients, group them together in the order in which they are added to the dish. Once you have prepped all your ingredients, throw all rubbish in the bin and put away anything that is no longer needed; thus reducing clutter. Also make sure you have access to your sink, so, as you use bowls, give them a quick rinse and put in the dishwasher or stack them ready to be washed later, thus saving you time during clean up.
take a little longer to make, but often they are great for freezing and thawing later. Master a few one pot meals that require very little “active” time. Instead look for those recipes that require you to chuck in a majority, if not all, of the ingredients at once and then let it simmer away, whilst you can do something else.
What else?/Warnings/Prac tips/Our Stance: If you do have to resort to take away, restaurants with 20 or more outlets must display the kilojoule content of all menu items. Look for the menu items that have less kilojoules as well as contain plenty of vegetable or salad ingredients. Calories & kilojoules are both units of energy. If you think calories, just divide kilojoules by 4.2.
Check out some of our time saver recipes on the following page… Food Standards Australia New Zealand, NUTTAB, 2011, http://www.foodstandards.gov.au/industry/npc/Pages/Nutrition-Panel-Calculator-introduction.aspx
1
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
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Time Poor and Hungry Eating well doesn’t mean you have to spend hours in the kitchen.
Here is a selection of our time saver recipes
Asian Cabbage Salad 15 min |
Broccoli Pasta with Chilli Ricotta
320 cal
15 min |
This is a great time saver as the ingredients need minimal prep; just chop, mix and serve. Don’t bother peeling the carrot as this will save you time whilst increasing your fibre intake. Just give it a quick wash.
15 min |
330 cal
This pasta dish is a one-pot-wonder that is also quick to make. If you are constantly strapped for time, you can purchase garlic and chilli pastes from the fresh food section of your supermarket. They are more expensive2, but they will save you time.
Bean Nachos with Chilli Guacamole 25 min |
15 min |
312 cal
This nacho recipes uses a lot of pantry staples and is always a popular option with the whole family. To save you time later, make up a large batch of the bean mix and freeze in single portions, that way all you have to do is heat up the mixture, bake your chips, dollop & serve. Prep time Cooking time Calories per serve (based on a 1200 daily calorie level)
Beef Pad See Ew 15 min |
10 min |
270 cal
The beauty of this recipe is that there is very little chopping, which often takes up a lot of time. If you are really strapped for time, purchase stir-fry beef that is already cut rather than rump which you will need to dice yourself.
Chicken Tikka Curry with Cauliflower Mash 15 min |
25 min |
335 cal
This recipe involves some marinating, so make sure you plan ahead. Using cauliflower as a mash base rather than potato saves quite a bit of time as you simply chop it into large chunks and then once cooked, whizz it up in the blender.
Prices compared at Woolworths Online as at 22nd Sept 2015
2
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
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These tasty fritters are packed with veggies, and are also delicious reheated for lunch the next day. Just microwave on high for 20 seconds. 2 Serves 15 min prep 15 min cooking 297 cal/serve Nutritional Information Per Serve Calories 297 // Protein 12.8g // Fat Total 5.7g // Fat Saturated 1.3g // Carbohydrates 45.5g // Sugars 10.1g // Sodium 382.4mg // Dietary Fibre 6.8g High in Fibre Low In Fat Low In Sodium
Ingredients
Method
• 1/3 Cup Self Raising Flour (50g)
1 Sift flour into a large bowl and
• 1 Cage Free Eggs (59g) • 1/4 Cup Low Fat Milk (60g) • 200g Frozen Sweetcorn, thawed • 1 Zucchini (101g), grated • 75g Sweet Potato, grated • 2 Tablespoons Flat Leaf Parsley
(6g), chopped • 1 Tablespoon Sweet Chilli Sauce • 150g Mixed Salad Leaves
These freeze well so make a double batch and save them for when you are short on time.
2 Spray a large non-stick frying pan
• 1g Olive Oil Spray
(20g)
make a well in the centre. Whisk egg and milk in a jug and gradually add to flour, stirring gently until evenly combined. Stir through corn, zucchini, sweet potato and parsley. Season to taste with freshly ground black pepper.
Voome Tips
with oil and heat over mediumhigh heat. Spoon 1/4 cup of mixture per fritter into the pan, 3 fritters at a time. Cook for 3 minutes each side or until golden and cooked through. Continue with remaining batter to make 6 fritters, spraying with a little more oil if necessary. 3 Place 3 fritters onto each plate,
and drizzle with sweet chilli sauce. Serve with mixed salad leaves.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
Braised Thyme Chicken with Roast Ratatouille
Firs t vo om FR wee e.c EE k om at .au
This is a great little chicken dish to have on standby in the freezer. Just roast up the vegetables or replace them with your favourite salad greens or steamed vegetables. 2 Serves 15 min prep 30 min cooking 324 cal/serve Nutritional Information Per Serve Calories 324 // Protein 31.1g // Fat Total 3.2g // Fat Saturated 0.6g // Carbohydrates 37.2g // Sugars 15.2g // Sodium 197.4mg // Dietary Fibre 10.5g High in Protein Low in Carbohydrates High in Fibre Low In Fat Low In Sodium
Ingredients
2 Meanwhile, spray a deep medium
• 1g Olive Oil Spray • 200g Eggplant, coarsely chopped • 1 Red Capsicum (155g), coarsely
chopped • 1 Zucchini (101g), coarsely chopped • 1 Red Onion (145g), coarsely chopped • 200g Lean Chicken Breast, halved
horizontally • 1 Clove Garlic (3g), finely chopped • 1 X 400g can Diced Tomato (400g) • 2 Sprigs Thyme Leaves (1g) • 60g Couscous
non-stick frying pan with oil and heat over medium-high heat. Add chicken and cook for 2 minutes each side or until lightly golden. Transfer to a plate.
1 Preheat oven to 200°C. Spray a
baking tray with oil and arrange eggplant, capsicum, zucchini and onion onto tray. Spray with oil and roast for 30 minutes or until soft and golden brown.
If you have some calories to spare, this is delicious with a dollop of natural fat-free yoghurt.
3 Add garlic and cook, stirring
constantly, for 30 seconds or until fragrant. Add tomatoes, thyme sprigs and 1/2 cup (125ml) water. Bring to the boil then reduce heat to low and simmer for 10 minutes. Return chicken to pan and simmer for a further 10 minutes. Season with freshly ground black pepper. 4 Place couscous into a medium
Method
Voome Tips
heatproof bowl and add 1/3 cup (80ml) boiling water. Cover tightly and set aside for five minutes. Fluff up with a fork to separate the grains. 5 Divide couscous and vegetable
mixture between serving plates and top with chicken to serve.
All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20°C Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
Crustless Blueberry Cheesecake
Firs t vo om FR wee e.c EE k om at .au
Who doesn’t love cheesecake? Especially this low cal version of a classic dessert.
10 Serves 10 min prep 35 min cooking 111 cal/serve Nutritional Information Per Serve Calories 111 // Protein 5.0g // Fat Total 3.3g // Fat Saturated 1.8g // Carbohydrates 14.0g // Sugars 12.4g // Sodium 82.9mg // Dietary Fibre 0.3g Low in Carbohydrates Low In Fat Low In Sodium
Ingredients
Method
• 1g Olive Oil Spray
1 Preheat oven to 160C. Spray 10
• 210g Extra Light Cream Cheese • 200g Low Fat Greek Yoghurt • 1/3 Cup Sugar (69g) • 2 Cage Free Eggs (102g) • 2 Tablespoons Plain Flour (22g) • 1 Tablespoon Lemon Juice (21g) • 2 Teaspoons Vanilla Essence (10g) • 1/2 Cup Frozen Blueberries (80g) • 50g Fresh Blueberries
small ramekins or ovenproof dishes with oil spray. 2 Place the cream cheese, yoghurt,
sugar, eggs, flour, lemon juice and vanilla essence in a large bowl and whisk until smooth. Add the blueberries and stir through until well combined. 3 Divide the mixture between the
ramekins. 4 Bake for 35 minutes or just until
firm in the centre. Set aside for 1 hour to cool, then place in the fridge to chill. 5 Serve the cheesecakes with extra
fresh or frozen blueberries. All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20°C
Voome Tips It’s a bit tricky to remove the cheesecakes so we prefer to serve them in the ramekin. Try these yummy cheesecakes using raspberries or a combination of both.
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
Bad Back Preventer At Home
Beginner/Intermediate
21 min
This routine is good to put in at least once a week, even more often if you get a stiff back, after all the best way to cure a bad back is to prevent it in the first place. Warm up
3 min
Lower Back Stretch
Back Twist Stretch
Time: 30 secs
Time: 30 secs each side
Engage Pelvic Floor (Lying) Time: 60 secs
Workout
15 min
Lying Lower Abs (Bent Leg)
Superman Reps: 20 alternate L/R
Time: 60 secs alternate L/R
Forward Arm Walkout (Knees)
Kneeling Core Balance Reps: 20 alternate L/R
Reps: 10 Repeat Circuit x3
Stretch
3 min
Cobra Stretch
Hip Flexor Stretch
Downward Dog Pose
Side Stretch
Time: 20 secs
Time: 20 secs each side
Time: 20 secs
Time: 20 secs each side
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
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Park Bench Workout Outdoors
Beginner/Intermediate
29 min
A walk or jog workout with a fun total body park bench workout thrown in the middle. All you need is a park bench and a bit of energy. Great for fat burning, fitness building and muscle toning. Warm up
2 min
Arm Circle (Forwards)
Arm Circle (Backwards)
Time: 10 secs
Time: 10 secs
Lower Back Stretch (Standing)
Calf Stretch (Heel Drop) Time: 20 secs each side
Time: 20 secs
Workout
22 min
Power Walking
Sit Down, Stand Up
Tricep Dip
Push Up (Bench)
Time: 5 mins
Reps: 10
Reps: 10
Reps: 10
Repeat Circuit x2
Burpees (Bench) Reps: 10
Crunch (Twisting, Seated)
Squats (Single Leg Supported)
Reps: 20 alternate L/R
Reps: 10 each side
Power Walking Time: 5 mins
Repeat Circuit x2
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
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Park Bench Workout Outdoors
Beginner/Intermediate
29 min
[Continued]
Stretch
Hamstring Stretch (Standing)
5 min
ITB Stretch
Child's Pose (Standing)
Time: 20 secs each side
Time: 20 secs
Time: 20 secs each side
Quadricep Stretch (Towel) Time: 20 secs each side
Chest Drop Stretch
Tricep Stretch
Time: 20 secs
Time: 20 secs each side
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
Calorie Kicker At Home
Intermediate/Advanced
25min
The perfect total body workout if you're time poor but want to burn a bunch of calories! Do this At Home, Outdoors or at the Gym. These intense circuits are a style of interval training with short bursts followed by short 0:15 second rests. Have fun and push yourself! Warm up
2 min
Sumo Squat
Push Up (Knees)
Reps: 20
Reps: 12 Super set x2
Workout
10 min
Squat Jump
Burpee (Full)
Time: 45 secs
Time: 45 secs
Lunges (Plyometric)
Push Up
Ice Skaters
Time: 45 secs
Time: 45 secs alternate L/R
Time: 45 secs Repeat Circuit x2
Final Blast
2 min
Abs
4 min
Burpee (Full)
Plank (Toes)
Crunch (Bicycle)
Reps: 45 secs AMRAP x2 sets
Time: 45 secs
Time: 45 secs Super set x2
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
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Calorie Kicker At Home
Intermediate/Advanced
25min
[Continued]
Stretch
Back Twist Stretch Time: 20 secs each side
7 min
Hamstring Stretch (Lying)
Calf Stretch
Hip Flexor Stretch
Time: 20 secs each side
Time: 20 secs each side
Time: 20 secs each side
Glute Stretch
Inner Thigh Stretch
Shoulder Stretch
Chest Stretch
Time: 20 secs each side
Time: 20 secs each side
Time: 20 secs each side
Time: 20 secs
Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
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Time Poor and Hungry
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Eating well doesn’t mean you have to spend hours in the kitchen.
To help reduce the time you spend in the kitchen plan & prep ahead, cook once & make extra and nail a few one-pot-wonders. Often midweek, the rush to get dinner on the table can undo even the best of plans to eat well. So here at Voome HQ we have pulled together our most effective tips on how to reduce the time you spend in the kitchen, whilst still eating healthy delicious meals.
The Why/Benefits: 1 Plan ahead: Pull together a menu and shopping list
and then stick to it. It may take you 15-20 minutes to pull together your weekly meal plan & shopping list but it will save you much more than that during the week by skipping those additional visits to the store. During the planning process, make sure you read through each recipe that you intend to use so you are aware of any additional prep, such as marinating, that may be required.
4 Cook once, eat many ways and make extra: Cook
up key ingredients which will be used in multiple dishes during the week just once, saving cooking time later on. For example, roast up a chicken for Sunday lunch. Skin and shred any leftovers and then divide into portions to be used later during the week for a chicken salad wrap and then added to a pasta sauce for dinner. n a similar note, when making popular meals that O freeze and thaw well, make extra. As you are serving the meal, plate up some spare serves in disposable takeaway containers. Make sure you label what the meal is and when it was made, then pop it into the freezer to be consumed at a later date. 5 Master a few one pot meals: One pot meals may
2 Not everything has to be peeled: Foods such as
butternut pumpkin, carrots, cucumbers, eggplant and even some potatoes do not need to be peeled to be added to your meal. In fact, by leaving the skin on your cucumbers will more than double your fibre intake.1 3 Prep before you start and clean up as you go:
You may not believe it, but prepping your ingredients before you start cooking will save you a lot of time and heartache. As you prepare your ingredients, group them together in the order in which they are added to the dish. Once you have prepped all your ingredients, throw all rubbish in the bin and put away anything that is no longer needed; thus reducing clutter. Also make sure you have access to your sink, so, as you use bowls, give them a quick rinse and put in the dishwasher or stack them ready to be washed later, thus saving you time during clean up.
take a little longer to make, but often they are great for freezing and thawing later. Master a few one pot meals that require very little “active” time. Instead look for those recipes that require you to chuck in a majority, if not all, of the ingredients at once and then let it simmer away, whilst you can do something else.
What else?/Warnings/Prac tips/Our Stance: If you do have to resort to take away, restaurants with 20 or more outlets must display the kilojoule content of all menu items. Look for the menu items that have less kilojoules as well as contain plenty of vegetable or salad ingredients. Calories & kilojoules are both units of energy. If you think calories, just divide kilojoules by 4.2.
Check out some of our time saver recipes on the following page… Food Standards Australia New Zealand, NUTTAB, 2011, http://www.foodstandards.gov.au/industry/npc/Pages/Nutrition-Panel-Calculator-introduction.aspx
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Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
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Time Poor and Hungry Eating well doesn’t mean you have to spend hours in the kitchen.
Here is a selection of our time saver recipes
Asian Cabbage Salad 15 min |
Broccoli Pasta with Chilli Ricotta
320 cal
15 min |
This is a great time saver as the ingredients need minimal prep; just chop, mix and serve. Don’t bother peeling the carrot as this will save you time whilst increasing your fibre intake. Just give it a quick wash.
15 min |
330 cal
This pasta dish is a one-pot-wonder that is also quick to make. If you are constantly strapped for time, you can purchase garlic and chilli pastes from the fresh food section of your supermarket. They are more expensive2, but they will save you time.
Bean Nachos with Chilli Guacamole 25 min |
15 min |
312 cal
This nacho recipes uses a lot of pantry staples and is always a popular option with the whole family. To save you time later, make up a large batch of the bean mix and freeze in single portions, that way all you have to do is heat up the mixture, bake your chips, dollop & serve. Prep time Cooking time Calories per serve (based on a 1200 daily calorie level)
Beef Pad See Ew 15 min |
10 min |
270 cal
The beauty of this recipe is that there is very little chopping, which often takes up a lot of time. If you are really strapped for time, purchase stir-fry beef that is already cut rather than rump which you will need to dice yourself.
Chicken Tikka Curry with Cauliflower Mash 15 min |
25 min |
335 cal
This recipe involves some marinating, so make sure you plan ahead. Using cauliflower as a mash base rather than potato saves quite a bit of time as you simply chop it into large chunks and then once cooked, whizz it up in the blender.
Prices compared at Woolworths Online as at 22nd Sept 2015
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Copyright 2016 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from 12WBT Trading. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.
Find your Voome. Join today at voome.com.au
