Current catalogue TerryWhite - Valid from 15.09 to 04.10 - Page nb 3

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body grill protein beef chilli fish extra boost australian mm tuna lifestyle m seeds real tofu cook on green dairy nutrition scan

TUNA WITH poy COLESEA For a delicious dinner or weekend lunch, look no further than these protein-packed Tuna Kebabs with Spicy Coleslaw. The best part is, they’re easy to adapt! Swap tuna for chicken, beef or tofu and add some nuts or toasted seeds to the coleslaw for an extra protein boost! Follow the recipe below or scan the OR code to get cooking! Serves 4 | 340 calories per serve INGREDIENTS: 640g tuna steaks, cut into 2cm cubes MARINADE: METHOD: = 1 tablespoon olive oil 1. Combine all marinade @ 3 garlic cloves, crushed ingredients in a bowl. a1: Ground papal Add the tuna cubes and paspoon ground papi allow to marinate for 1 hour. | 1 small chilli, deseeded and finely chopped @ 2 tablespoons chopped mint ™ 2 tablespoons chopped parsley = 2 teaspoons balsamic vinegar lm 2 tablespoons lemon juice @ Olive oil spray SPICY COLESLAW: m= 1 cup finely shredded 3. Combine all the salad green cabbage ingredients in a large bowl. = 1 cup finely shredded Serve with the tuna. red cabbage ® 1 red onion, finely sliced 2. Thread the tuna onto skewers (if they are wooden they will need to be soaked in advance). Heat a large frying pan or grill plate over medium heat and spray with olive oil. Cook the tuna for one minute on each side. It should remain rare. @ 1 long red chilli, finely sliced Speak to your = 4 tablespoons lime juice local TerryWhite @ 2 teaspoons olive oil Chemmart team ‘ about other healthy = Handful of mint leaves Tony Ferguson recipes. Adapted with Tony permission from Ferguson Real talk | with Lloyd Jewell The power of protein High protein diets have become a point of interest recently. But are they safe? And what is the role of protein in weight management, anyway? It’s true that when looking to manage weight, eating proteins has benefits, including:' * Helping the body build muscle * Keeping us feeling fuller for longer ¢ Links to increasing our metabolism? Muscle mass madness The relationship between protein and muscle building is an important one. While eating protein alone does not increase muscle mass, protein deficiency can contribute to muscle tissue shrinking. A loss of muscle mass is also exacerbated by ageing, a sedentary lifestyle and a poor diet.> Is more, more? Very high protein diets are not recommended.* They can have knock-on effects for the kidneys and liver? and may contribute to changes in bowel habits and deficiencies in other nutrients, such as from fruits, vegetables and healthy fats. Stick to the protein recommendations in the Australian Dietary Guidelines if you are unsure, and aim to get your protein through a variety of sources. If you are trying to lose weight or maintain a healthy weight, talk to your GP or Pharmacist about nutrition and lifestyle. They will likely discuss: © Eating a wide range of proteins, wholegrains, vegetables, fruit and low fat dairy products How high protein meal replacement shakes can complement a healthy diet, though must not be used as a total diet replacement Adding in healthy fats such as from avocado and oily fish Exercising regularly For more tips on weight management, scan the QR code Lloyd Jewell Pharmacist TerryWhite Chemmart Armstrong Creek, VIC Sources: 1: https/wwwmedicalnewstoday com/articles/321522 2: https’/wwwlivescience.com/is-protein-good -forweight-oss 3 htpe/ mm betterheath vc govaueath heating prctinhonto-gat you protein.