Soul Food - Vanilla Blueberry Chia Jam

Ingredients

-      2 cups blueberries (frozen or fresh)

-      1 tsp vanilla extract

-      1 tbsp lemon juice

-      1 tbsp honey/rice malt syrup/maple syrup

-      Pinch of pink Himalayan salt

-      3 tbsp black chia seeds

Directions

-      In a saucepan over medium heat, stir blueberries for 5-10mins until they begin to break down and liquid forms in in the pot

-      Using a potato masher/fork/back of a spoon – mash the blueberries to the “lumpiness” consistency that you want your jam to be at

-      Remove from heat and add the vanilla extract, lemon juice, salt and liquid sweetener of choice, then combine well and adjust the flavours to suit your tastes

-      Add chia seeds and stir well

-      Transfer mix to a jam or container of choice, and refrigerate for 30mins to allow chia seeds to thicken the mix. Note: mix will be runny before placing into the fridge, don’t fear! The chia seeds will absorb the liquid and cause a thicker consistency

-      Enjoy on toast, oats, use as a dip – whatever takes your fancy!

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Posted on January 17, 2019 .

Kitchen Reboot: How to organise your kitchen for optimal health!

If you’re reading this, then congratulations…you made it through yet another monster festive season! Give yourself a pat on the back.

 

For me, this season was not only full of jolly holy, fireworks, ham, and champagne, but I also moved into my new apartment a couple of weeks before the fat man in red came marching back into our lives. To be fair, this wasn’t my brightest move, however as I mentioned above, we’re all still here to tell the tale…

 

Moving meant I got to set up shop in a brand-new kitchen with a completely different configuration of draws, cupboards and bench space – so I thought I would dedicate this week’s post to the top 4 ways I organise my kitchen for optimal health!

 

1.     Ditch the ‘Messy Draw’

My number one pet peeve in any area of the house is what my mum used to call the “messy draw”. Growing up, our ‘messy draw’ was in our kitchen, and the only way to describe it was, ‘open house’. Everything was welcome in this draw from pens, scissors, sticky tape, glue, string, notepads, my yoyo collection, mum’s sunnies, and I’m pretty sure my barbie lived for a week or two. Everything was in a big tangled mess. Once we moved out though, the ‘messy draw’ was put to rest, never to be seen or heard of again, and structure was restored. 

 

My point is that everything HAS a place, and everything should be IN its place. I know so many people who have their own version of the infamous ‘messy draw’, and the excuse is always “but I know where everything is” …come on, stop kidding yourself. In reality you open up that draw, sigh because it’s too overwhelming, and shut it again without retrieving what you needed.

 

The trick I suggest to organising the chaos, is utilising draw dividers or plastic trays. Using dividers to section off different parts of the draw allow you to allocate a set place for each item that lives in it. Have a section for pens, another for sticky tape etc. If you want to ditch the ‘messy draw’ all together, find other places for the items that are currently in it eg the office, and then immediately use the draw for storing something else such as placemats, so the temptation to chuck stuff back in there is removed! 

 

2.     Tupperware is Your Friend

If you’re on Instagram these days, you will most likely have seen one, two, maybe 50 million posts of people’s pantries FULL of clear reusable containers storing all their foodie goods. Let me tell you now…ditching the open packets of half used rice, protein powder, crackers, whatever it may be – and transferring them into clean, clear containers is LIFE CHANGING. 

 

Using this method of storage makes it so much easier to see exactly what you’ve got, how much of it you have, and it saves so much space! 

 

My pro tips if you are going to adopt this strategy are, a) buy containers that have a vacuum seal/lip on them to keep your products fresh, and free of unwanted invaders; and b) label your containers. After all, there’s nothing worse than getting the salt and sugar mixed up!

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3.     Out of sight, Out of Mind 

This tip is for those people (like myself), who have cupboards that are just plain awkward. You know the ones. I’m talking about that bizarre corner cupboard with the double hinged door; and all those shelves that you can’t reach, even when you’re standing on a stool. 

 

For hard to reach areas, once food goes there, it is only going to get pushed further and further back, until you decide to do an annual spring clean and rediscover it all again. For areas such as these I recommend using a Lazy Susan (Disclaimer: I’m not referring to a lazy woman named Susan). A Lazy Susan allows you to more easily rotate the products you have within your pantry, making them visible, accessible, and therefore less likely to go off – reducing wastage!

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4.     Create Kitchen Work Zones

Coming up with this idea definitely made me realise I’ve been spending far too much time at work, and should probably dial it back to reality – however it might be useful to some of you out there that are as pedantic about their cooking as me!

 

Thinking of your kitchen in terms of work zones is extremely useful no matter what sized kitchen you have. Zones dedicated to food prep, cooking, cleaning, and storage are what I use. This not only helps me organise where to store everything, but also reduces the mess I make (…kinda), as well as preventing any cross-contamination when I am cooking. Using these zones helps with the flow of cooking and cleaning, making the whole process easier, more efficient, and more fun! See the image below if you are super confused and think I have lost the plot haha

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Once again, I hope you find some if not all of these tips useful, and at the very least – entertaining!

 

Happy cooking,

Steph

Posted on January 17, 2019 .

No-Bake Choc Quinoa Slice

Ingredients

  • ¼ cup coconut oil

  • ¼ cup honey or maple syrup

  • 1/3 cup cacao powder

  • ½ cup nut/seed butter

  • ½ cup cooked quinoa

  • ½ cup quick cook oats

  • ½ cup shredded coconut

  • ½ ripe banana, mashed

  • Pinch pink Himalayan rock salt

Directions

  • Line a loaf tin with baking paper

  • In a small saucepan, melt coconut oil, honey, cacao powder over medium heat. Whisking until well combined

  • Add nut/seed butter of choice, and stir until smooth

  • Remove saucepan from heat, stir in mashed banana until smooth. Fold in quinoa, oats, and shredded coconut until well combined

  • Transfer mix to prepared pan, sprinkle salt over the top, and freeze for 6 hours

  • For best consistency, store in airtight container in freezer. They can also be kept in the fridge, but they will be much softer.

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Posted on January 6, 2019 .

Ways to a Healthier Christmas

Well folks, it’s that time of year once again, the time of year when we struggle to find parking spaces at the grocers, and our healthy habits previously formed go out the window, as we wait for the big man in red to come sliding down our chimneys. Here are some of my tips to enjoying yourself over the holidays while not blowing the calorie budget!


Homemade

These days we can pretty much buy whatever it is that we are looking for, in a store. When it comes to food, the easiest option is often to go grab a jar of this, or a box of that. My suggestion (and perhaps challenge) this year, is to make more from scratch. Simple things like dips are the perfect example of something easy to grab, but also simple to make at home.


By making more of your own foods from scratch, despite the extra time you put into preparing it, they are often so much tastier than store bought products AND so much healthier. You know exactly what is in what you are consuming, and more frequently than not, you get more bang for your buck! That’s right, making your own will be cheaper majority of the time!


Forget Restrictions

This is not just a tip that I whip out in the holiday season, but one that I use all year round.


Your mindset is an incredibly powerful thing, and when we tell ourselves we “can’t have” a certain food or drink, it winds up being the only thing that we think about! So, rather than telling yourself that the Christmas pudding is off limits, allow yourself to have a smaller piece than what you normally would, or fit it into your macros for the day. You will find you are satisfied with what you get to have, and you’ll quite often find you enjoy it more because it feels special as you are allowing yourself to indulge!


Less Is More

In other words, leave the Christmas Stuffing for the turkey, rather than your stomach! We all know how much food there is available at Christmas lunch and dinner, so rather than over consuming in one sitting, fill your plate to the normal serving size you would generally have, and finish that. After waiting 20mintues, see if you are still hungry – if you are, go grab some more! It takes roughly this long for our brains to receive the hormonal signals that we are satiated, so pay attention to these signs, and listen to your body. This will help prevent you from overconsuming, and also reduce your chances of indigestion and heart-burn!


Beware of the Booze

It’s called the ‘silly season’ for a very good reason…and we all know why. Often around Christmas and New Year’s, alcohol is consumed more like water should be on a daily basis! While I am definitely not one to turn down a glass (or three), it is important to recognise that less is more. While alcohol can be a lot of fun, and is the social normal at celebrations, the units definitely mount up when we have constant events, and therefore, can blow out the number of calories we consume by thousands! My suggestion is to mix up your alcoholic drinks, with healthier alternatives such as water, Kombucha, or fruit infused soda water; OR alternate with your events – drink at one, and then the next, volunteer to be designated driver! Simple as that!


I hope these hacks will help save you from some of those looming Christmas calories that are waiting just around the corner, and that you remember to enjoy yourself! Celebrate life with your close family and friends, and make the most of any time you get off. You deserve it!


Steph



Posted on January 6, 2019 .

Easy Peasy Bulk Bowl

Ingredients

- 3 chicken breasts, cut into 2cm pieces

- Veggies of choice (I used broccoli and capsicum)

- 3 serves of quinoa or brown rice (I used white quinoa)

For the Mango Chili Mint Marinade

- 1 mango, chopped

- 1-2 tbsp honey

- 1-2 tsp chili paste or ½ large red chili

- 1 garlic clove, crushed

- 2 tsp finely grated ginger

- ½ tsp ground cumin

- 4 large mint leaves, finely chopped

Directions

- For the marinade, place mango, honey, chili, garlic, ginger, cumin and mint in

blender and blend until smooth

- Place chopped chicken in bowl. Pour marinade over and toss to coat. Cover and

place in fridge for 4-24hr

- 30mins before serving: cook quinoa/rice as directed by packaging. Meanwhile, steam

veggies, and cook chicken over medium heat for 10-15mins or until cooked through.

Set chicken aside to rest for 5 mins.

- Divide among 3 bowls, and enjoy!

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Posted on January 6, 2019 .

Perfection Is Overrated

This is how it is, plain and simple. We Are Human. What does that mean you ask? It means,

even if we believe otherwise, we are not perfect creatures. Not one single individual on this

planet is perfect. No one has the perfect smile, the perfect hair, the perfect abs, the perfect

bum, the perfect biceps, the perfect attitude, the perfect relationship; the perfect house,

the perfect kids. No one’s life is perfect!

No matter which way you look at it, ‘perfection’ is all a distorted perception of society which

has been shaped by media and television over decades. Now I’m not hating on the media

and TV guys, they do a great job! But when we feel like we can’t keep up with what we

believe to be ‘being perfect’, our reactions can often at times be detrimental to other areas

of our lives, that in their own distinctive ways, actually are perfect, and suit each and every

one of us as unique beings.

I’m the first to admit that never in my life have I been perfect. I have been wearing glasses

since I was 5; I never excelled at anything at school; I never felt like my body was good

enough; my diet is balanced but still isn’t much to gloat about; I never go to the gym on all

the days I say I will; I pretty much always drop or burn roughly 10 (maybe more) serves of

food every day at work; I barely see my chiro; I spend too much money on coffee; I always

forget to pack my lunch…should I go on or have you got the picture?

My point is, we all go around with this idea in our heads that everything we do in our lives

needs to have every corner crisply tucked at each end, when in actual fact we’re always

going to have creases in the sheets. Our imperfections are what allows us to actually be who

we are.

‘Would I be me if I had 20/20 vision?’ No.

‘Would I have found my passion for food and writing if I got 100% in everything at school

and uni?’ Maybe, but I doubt I would have found it as quickly as I did.

‘Would I have more money if I stopped spending it all on coffee?’ Yes! But I wouldn’t be

greeted by the lovely people behind the counter with “Just the usual?”, as I drag my sorry

hungover ass into my local cafe on a Sunday morning.

I believe we need to FOCUS LESS on the things we believe we are MISSING OUT on BECAUSE

of our imperfections, and FOCUS MORE on WHAT WE GAIN because of them. We need to

accept that while we may try, we won’t always make the right decisions, and the next move

in our lives might not always be on the right path – but we need to realise that this move is

what is going to lead us to where we ultimately should be.

The mistakes that we make throughout life will educate us, but only if we are willing to open

up and listen to them. And that is what life is all about! After all, we develop as people

through trial and error. Therefore, if we were to ever reach perfection and we never made

another mistake in our lives – how would we continue to grow and learn?

I hope this helps at least one person to release some of the pressure they might be feeling,

and just let go of those things we cannot control. Not everything is perfect in life, and that is

beautiful.

See you soon!

Steph

Posted on November 27, 2018 .

Healthy Veal San Choy Bow

Ingredients

  • 1 tbsp extra virgin olive oil

  • 1 garlic clove, grated

  • 1 red onion, diced

  • 1cm piece of ginger, grated

  • 1 carrot, grated

  • 500g lean veal mince (you could use any mince, I just thought veal would be an interesting change)

  • 2 tsp soy sauce

  • 1-2tsp fish sauce (depending on how much flavor you like)

  • 2-3tbsp lemon juice (or lime)

  • 1 large handful bean sprouts

  • 1-2 baby gem lettuce heads

  • 1 red chili, sliced

  • 1 small handful chopped coriander

  • 1 small handful chopped toasted almonds or peanuts

  • 1 tbsp black sesame seeds

Directions

  • Heat the oil in a wok or large pan on high heat

  • Add garlic, onion, and ginger to pan. Cook for 2mins or until onion is slightly cooked and fragrant

  • Add carrot, and cook for 1-2mins, or until soft – remembering to stir constantly

  • Reduce heat to medium, and add the mince. Cook for 5-6mins or until all mince has cooked and changed colour

  • Reduce heat to low and add soy sauce, fish sauce and lemon juice. Cook for 2-3mins or until heated through

  • Add ¾ of bean sprouts, and cook until softened

  • Divide mix evenly into lettuce leaves

  • Add sliced chili, coriander, nuts, sesame seeds, and remaining bean sprouts

  • Serve and enjoy!

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Posted on November 19, 2018 .

Out with the Old, In with the New!

We may not realise just how many habits we perform on a daily basis, that hold us back from achieving our fullest potential. So, it’s about time we do a Spring Clean! It’s out with the old, unhealthy, unmotivating habits that are holding us back, and time we start implementing fresh, new ways of life that are conducive to greater personal and professional growth and productivity!

1) Sleep More

Sleep is highly underestimated, and is one of, if not THE most powerful natural healing agent that every one of us has access to. Statistics show that 33-45% of Australians don’t achieve the adequate duration or quality of sleep each and every night! How insane is that!?

So why should we sleep more?

Adequate sleep helps to regulate our stress hormones, maintaining them at safer levels, meaning we are less likely to feel stressed and become anxious. Sleep also improves memory, as during our resting hours, our brain sorts, stores, and organises information, processing it for later retrieval and use. It also aids the body in repair and recovery, as we produce extra protein molecules, which help fight off infection, and repair damage within the body.

My top tip for improving sleep, is to go to bed earlier. Ensuring you are sleeping 7-8hours per night (or during the hours you are able to sleep if you do shift work) will drastically improve so many aspects in your life, it’ll be as if you’re a changed person! As well as this, sleep professionals recommend putting away all screens 30-45mins before you go to bed, particularly if you are someone who struggles with falling asleep quickly. This means all phones, computers/laptops, TV screens are off at least 30mins before bed. Make sure you’ve set your alarm for the morning, then go and plug your phone into the wall across the room if you have to, so you don’t touch it again! The benefits will definitely out-way the cons with this one.


2) Wake Up Earlier

Now I’ve just told you that you should aim to sleep more…and now I’m telling you to rise earlier…but hear me out.

Jay Shetty says “Imagine this. Imagine $86 400 were deposited into your bank account every single day. What would you do with it? Would you spend it? Would you invest it? At the end of the day though, that $86 400 would disappear, and the next morning you would get another $86 400 in your account. No matter what you did with it, I’m sure you didn’t waste it. This is how life works. Every day, 86 400 seconds are deposited into our life account.”

So, what does this mean? It means we get a new set of time, every single day to change, to grow ourselves, to work on our goals. While some of the most successful people wake up every day between 4-6am, you don’t need to do this to see the results. Try waking up 15-30mins earlier than normal, and see just how much more sh*t you can get done!

My number one tip for implementing this habit into your life is to be prepared. Have your morning set out the night before, so all you have to do is switch off that alarm, and roll out of bed to find your clothes already laid out for the day, a bowl of overnight oats in the fridge for breakfast, and your KeepCup waiting patiently by the kettle. Mornings made easy!


3) Take a Daily Stroll

I say this not necessarily for the physical health benefits, but more so for the mental health aspect. Being able to spend time with yourself, reflecting on your day or planning out what it is you need to complete for the rest of the week – you’ll find you become more relaxed, motivated, and clear on things in life that may have been hazy before.

Walking or even running are great activities to perform to zone-out from the normal motions of each day, and consolidate what it is that you want to achieve, and how you will go about getting there.

I do have to admit that even though I would love to, I personally don’t get a walk in every day. However, I do take at least 20 minutes out of each day, to go outside and just breathe. I’m just there, present in the moment. I allow my mind to wonder, and recalibrate before diving back into what I must get done that day. So, if for whatever circumstance you can’t manage to fit in that walk, I suggest taking that time out from your day, because both activities work in similar ways. If you want to take it that one step further, meditation is also fantastic! If you don’t know where to begin, I recommend the app ‘Headspace’ (on both Apple and Android), as it has something for everyone. Just go explore what works for you!


4) Read More, and Read Widely

Similarly to a daily walk, reading allows your mind to be temporarily separated from the events that may be taking place in your life. It doesn’t matter what you read whether it’s ‘Neuroscience for Dummies’, or the ‘Twilight Saga’, read anything you want! Allowing the mind to focus on something completely foreign, activates different sections of the brain that aren’t normally active during behaviors you perform day in and day out.

Personally, I’m someone who loves non-fiction because I love facts, and I love learning about us as humans! If you’re like me, then here are some of my favourite reads, including ‘Thinking, Fast and Slow’ by Daniel Kahneman; ‘Tools of Titans’ by Tim Ferriss; and ‘The Clever Guts Diet’ by Michael Mosley, just to name a few. But go explore what your passions are! There is so much out there that I can guarantee you’ll find something that captivates you.

If reading isn’t quite your thing however, don’t stress, I completely understand! Another way you can get similar benefits is by listening to audiobooks, or podcasts. I find that sometimes I’m just not in the mood to read, so these are a great option.


5) H2O

More like ‘H2-Ohhhh’! because once you increase your water intake to roughly 2L per day, you’re bound to be saying “Ohhhhh! This is what all the fuss is about!”. Honestly though, hydrating your body is one of the most beneficial things you can possibly do for yourself, and you can genuinely feel and see the benefits within days or even hours.

Adequate hydration relieves fatigue, benefits weight-loss, aids in digestion, helps flush out toxins, improves headaches, increases your ability to think, promotes healthy glowing skin, improves recovery, helps maintain body temperature, and so much more!

To ensure you are consuming enough water throughout each day, I suggest purchasing a water bottle that is either one or two litres, filling it in the morning, and splitting your day in half – so that by noon, you aim to have finished 1L, which leaves the rest to be consumed in the afternoon.

It is also important to remember that depending on what physical activities you are completing throughout the day, you may require more water than the average recommendation. For example, construction workers who are out in the sun for the majority of their shift may need closer to 2.5L or more. The important thing to remember is to listen to your body, so you can provide it with the nourishment that it needs!

I hope these habits can be of assistance to anyone looking to take the next step in creating a healthier life for themselves; and just remember – it takes an average of 66 days for a new behaviour to become automatic. So be patient, and consistent, then before you know it, these habits will just be actions that form part of your every day!

Bye for now!

Steph



Posted on November 19, 2018 .

Soul Food Recipes Yummo

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Summer Salad Dressing

Ingredients

-      2tbsp lemon juice

-      ¼ cup apple cider vinegar

-      ½ tbsp Dijon mustard

-      1tsp honey

Directions

-      Whisk all ingredients together in a small bowl, and pour over salad to taste!

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Foolproof Carrot Muffins

Ingredients

-      125g coconut oil or vegan butter

-      50g honey

-      50g rice malt syrup

-      Pinch of salt

-      1tsp vanilla extract

-      2 eggs

-      250g carrots (peeled and finely grated)

-      1tsp cinnamon

-      100g quick cook oats

-      125g wholemeal flour

-      1tsp apple cider vinegar

-      1tsp baking powder

-      1tsp baking soda

Directions

-      Place 12 paper muffin cups in a muffin tray

-      Preheat oven to 180degrees Celsius

-      Beat the coconut oil (or vegan butter) with honey, rice malt syrup, salt, and vanilla in a mixing bowl until creamy

-      Stir in the eggs to the coconut oil mix

-      Add the grated carrots and stir briefly

-      Sieve in flour, cinnamon and baking powder – and fold through until combined

-      Add oats, vinegar and baking soda. Stir gently until well combined

-      Evenly distribute the mix between the 12 muffin cups

-      Bake for 20-25mins or until lightly golden– checking on the mix halfway through

-      Remove from oven and cool, or eat right away!

Posted on November 5, 2018 .

Food Myths That Will Blow Your Mind

In the world we live in, we are constantly bombarded with conflicting messages from every angle, telling us what is ‘healthy’ and what isn’t. So today my mission is to help clear up some of the confusion that advertising and extreme dieting, have caused us very puzzled consumers to believe! Today, we are busting myths!

 

MYTH #1: Carbs (carbohydrates) are Bad for You

BUSTED! 

There are two types of carbohydrates, ‘simple carbohydrates’ and ‘complex carbohydrates’. Simple carbs are those foods which give you a quick blood-glucose (sugar) spike, for immediate and rapid energy eg fruit juice, lollies, sugar etc. Complex carbs are those that cause a gradual and sustained increase in blood-glucose levels, for longer lasting energy eg rolled oats, sweet potato, and lentils.

 

In our body, carbohydrates are broken down into simple sugars such as glucose. When we exercise, our rate of glucose expenditure increases (because glucose is our body’s number one source of energy), and the way we replace these stores is through our food.

 

When we restrict carbohydrate intake, our bodies turn to burning ‘fats’ to create energy. This is sustainable for the very short term; however, the current literature is unclear of how beneficial it is for the longer term, as the rate of converting fat into useable energy is much slower than the process of using glucose for energy. 

 

While the fitness industry generally fears carbohydrates because they are believed to cause weight-gain, a large body of evidence suggests that diets including low-GI carbohydrates (eg legumes and whole-grains) not only produce greater long-term weight-loss than “high fat, low carb diets”, but also that they may positively impact diabetes, and cardiovascular disease (Brand-Miller et al. 2008). 

 

Therefore, a balanced diet including adequate carbohydrates – can lead to sustained long-term weight-loss and other health benefits! Woopie! Bye bye carb-depleted mood swings! 

 

MYTH #2: All Salads are Healthy

BUSTED! 

While we know the classic “I’ll just get a salad”, to be the healthy persons’ lunchtime specialty, what you may not realise is that in fact, they could actually be eating far more calories than what they bargained for. Many salad dressings and toppings such as Caesar dressing, and croutons are high in calories and saturated fats (the bad guys). 

 

So, how do you know if your salad is actually healthy? It’s easy! All you have to do is look for the rainbow. The best salads out there have balance between carbohydrates, proteins, and fats. They contain a large variety of different coloured vegetables, grains (eg brown rice and quinoa), small amounts of lean protein such as chicken, fish and lamb, as well as monounsaturated fats such as avocado, nuts and extra virgin olive oil.

 

These salads are brilliant as they are packed full of nutrients, quality proteins, low-GI carbohydrates, and healthy fats that your body is sure to love. To help you out, I’ve included my absolutely favourite salad dressing as one of this weeks’ recipes!

 

MYTH #3: Skipping Meals Helps You Lose Weight

BUSTED!

Low-calorie diets have been in circulation for many years now, receiving attention from all angles on tv, social media, advertisements and so on, and unless you have had your head buried in the sand – you will have heard of the incredible transformations that seem to happen overnight, when people adopt a low-calorie diet. I am a woman of science however, and these results seem too good to be true.

 

Years of research into low-calorie diets report amazing short-term, fast results when it comes to losing weight. This isn’t a surprise because we all know that if you eat less…you tend to lose weight pretty damn fast. However, the long-term health impacts are not as glamorous.

 

The findings generally support that the more you reduce your calorie intake, the more likely it is that your body will do the opposite of what you are aiming for. When you severely reduce the amount of food you consume, your metabolism slows, in order to compensate for a lack of calories, making it harder to lose weight (Horne, et al. 2015).

 

My suggestion is to do your research and speak to your dietician or GP before cutting calories, because there is definitely a right and a wrong way to do so. I think it is also important to remember that food isn’t the enemy. Food is what fuels your body to perform at its peak, so providing it with the right amount of qualityfood is more likely to produce long-term health benefits.

 

MYTH #4: To Build Muscle, You Need Protein Within 30mins of Working Out

BUSTED!

Now this one is my favourite, because it’s bound to get people talking! The common theory that you must ingest protein sources within 30mins post-workout is absolutely BUSTED! For many years it has been one of the best-selling points for supplement companies to reel in their customers. These companies promote the idea that unless we consume protein rich sources straight after our workouts, we reduce our body’s ability to build muscle. Well, I’m here to tell you otherwise!

 

Evidence suggests that the timing of protein refuelling makes absolutely no difference to muscle hypertrophy (muscle building), and little to no difference in rates of recovery. Research shows that so long as you are consuming an adequate amount of protein to allow the body to repair itself each day, you will gain the same amount of muscle as you would if you consumed protein immediately following exercise (Schoenfeld, et al. 2013). 

 

I do however want to acknowledge that there is absolutely no harm in having a protein shake or snack before or after a workout. It is incredibly important to refuel the body post-workout, BUT if you’re someone who gets your knickers in a knot when you forget your protein shaker, don’t stress! You won’t miss out on those crucial gains!

 

MYTH #5: Supplements are the Same as Real Food

BUSTED!

If you know me, you know how passionate I am about eating foods that are rich in the nutrients our bodies need to not only survive, but thrive! And personally, I feel that in today’s society, we overlook and underestimate the power that the food we consume, has on our health. 

 

Food is an incredibly complex mix of macronutrients, micronutrients, and many other substances. The nutrients we require, are most potent and beneficial in their natural state. As well as this, many non-essential but beneficial nutrients are found in the foods we consume, but not in supplements. 

 

Supplements are extremely beneficial when used as treatment for dietary deficiencies that have been identified and recommended by healthcare professionals. Today however, the supplements industry is a multi-billion-dollar industry, and there doesn’t seem to be a ceiling anywhere in sight. So, remember not to believe everything you hear or read about ‘what YOU need’ and what is ‘most beneficial for YOU’. Everyone is different, and the term ‘YOU’ in both these cases is incredibly generalised. If you have any concerns, or wish to know more about the foods you should be eating, and potential supplements that could help you – see your local dietician.

 

 

So there you have it! 5 Myths you can now go impressing your friends with, AND some of the science that backs them up too. 

 

See you again in a couple of weeks!

Steph 

Disclaimer: This information is for the GENERAL public, not those with chronic illnesses. This information has been sourced from authorised journal publications and literature reviews, researched by people WAYYYY above my pay grade. I am not a dietician, physician or nutritionist, nor do I claim to be. If you are concerned about your diet, or your physical health, please go and speak to your dietician or doctor. 

Posted on November 5, 2018 .