WHAT I EAT| Fitness instructor edition

Hello every1 !

Today I am coming at you with another food dairy and meal ideas. As a fitness instructor I have days when I am very active, for example giving a spin class and working out later in the day, so I need lots of energy to get going. I consume anywhere between 2000-2500 kcals a day, but when I feel like eating more it is a sign for me that my body has been even more active so I provide it with what it needs. On this particular day you are about to see I had around 2.3k calories with 107g of protein, 76g of fat and 250g of carbs. I tend to focus more on protein and fat as I found that is how my body feels best, I dont get bloated and I recover more quickly especially for the amount of exercise I am doing.

BREAKKIE #1

Lately I have been doing a little bit of an intermittent fasting just because I feel much better and lighter on my stomach. I definitely do now wanna loose any weight. I had a small protein shake right after my morning workout which was around 11:30 am

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BREAKKIE #2

Onto the real breakfast. That morning I made possibly the best porridge ever, possibly gonna give you chills. Never used creamed coconut for my oats before, but the creaminess it gave them OMG. So I cooked my porridge with some of that and some white chocolate flavour drops. Then I topped it with some vanilla protein, blueberries, peanut butter and hemp seeds. I swear I’ve never tasted anything like this. YOU NEED TO TRY

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macros: 30P/27F/52C

LUNCH

I really had a good cooking day that day and came out with an amazing tuna salad. I am not going into detail with those meals today as I am planning on doing a small e book yayyy.

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macros: 38P/18F/49C

DINNER

You will soon know I was snacking a lot that day so for dinner I was craving something smaller. I was craving breakfast for dinner I guess, as I made a bagel sandwich. Not any sandwich, THE ULTIMATE ONE. It had houmous, sun dried tomatoes, spices, mustard, spinach and some onion. So simple yet so delishhh

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macros: 15P/17F/43C

SNACKS

For snacks, I was craving fruit like crazy – had an entire watermelon and then also 3x Nairn gluten free chunky biscuit

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macros: 8P/13F/98C

 

MONDAY EATS| Chinese spiced tofu salad

Hellooo,

I woke up feeling extra energised today. Probably because my new job I just got 😛 as a fitness instructor tho ! Hence why I was feeling a little extra about my lunch today. I thought, hey I want that “fit girl eats” picture once I’ve finished preparing my lunch.

I don’t know about you, but asian related foods are my absolute favourites, I could do chinese, indian and thai anyday, anymeal. So today, I woke up, I marinated the tofu, went to get some more goods and ended up having a mouth watering lunch !


I love to fuel my body with nutrient dense foods and always make sure my meals are well balanced to keep me full, and also very tasty so I’m not craving any junk. This salad has it all ! Lots of greens for that health, nutritious kick to keep you glowing, olive oil for some healthy fats, tofu which will provide you good source of plant-based protein and calcium – just what your body will thank you for ! Also, note that when being on a plant-based diet you must ensure you consume enough of calcium and tofu will definitely help you with that 🙂

What do you need ?

For the base

I lied my bowl with crazy loads of greens – kale and spinach, added cucumber for some extra health and water.

The carbs

  • 50g black rice
  • fresh coriander
  • ginger
  • chopped garlic
  • seeds*

First I cooked my rice and then I simply tossed that together in a pan on a low heat.

The king – tofu

  • 200g tofu
  • 1tsp Chinese five spice
  • 1tsp agave syrup
  • 1tsp soy sauce
  • 1tsp olive oil

I marinated the tofu in everything above combined for around 3 hours (best overnight), then I set my oven to 200 degrees Celsius and baked my tofu for around 30 minutes/ until crispy.


Now, I just put everything in one bowl, added lime on a side because I thing it compliments the whole dish perfectly and enjoyed myself to this amazing bowl of yumminess.

Macros

approx 497kcal/ serving

30.5g P

 

21.6g F

44g C

BREAKFAST| Why is it important ?

“Breakfast like a King, Lunch like a Prince and Dine like a Pauper”

I bet you all have heard of this phrase, yet many seem not to follow it. Why ? Typical excuses include not having enough time in the morning, not being hungry enough (cos you ate shit at night!), or being too lazy to prepare a meal before going to work or school. Many people also seem to skip breakfast due to “intermittent fasting” which is no different to the phrase above but instead, those people prefer to indulge later at night or late evening. Intermittent fasting that way might work well for your physical appearance, but following what I stated above will not only benefit your figure but also digestion. No stomach likes having to work while you’re sleeping !

Weight loss

Breakfast gives our bodies and brain fuel to function for the rest of the long, tiring day. It breaks the overnight fast (DUH that is the right way to follow IF). Running on an empty stomach equals kinda to a car with no petrol. Moreover, you are very likely to be hungry and peckish for the rest of the day, regardless of eating something later on or not and that is simply because you deprived your body of the energy it needed right after you started moving and using your brain.

According to nutritionists you should have your first meal within first 2 hours of waking up and it should be made of around 35% of your daily caloric intake. You must additionally focus on having enough protein and fats in the morning so you are good to go for a good few hours especially when going to work or school.

To conclude, many researches show that people who tend to have big breakfasts and smaller dinners do not struggle with weight management. It is simply due to the fact that thanks to this good routine, they don’t get peckish on sweets and snacks right before bed time what also contributes to better sleep, and better sleep = hunger control.

Brain function

Breakfast helps restore glucose levels which is crucial when it comes to brain function. That way it also contributes to improved memory and concentration. That explains why people who tend to skip breakfast might experience brain fog or fatigue during the day.


Those are two main reasons for why you should never skip breakfast ! It will reduce your sugary cravings and will leave you having plenty of energy for the entire day ! Establishing good eating pattern especially when upbringing a child helps them keep their weight and health at perfection 😛

Last but not least

To leave you with some ideas for breakfast, let me just say… oats !! I have talked about this here I ate porridge everyday for a year 

I comine my morning oats with some protein powder because I usually work out in the morning or run a class at the gym, then I love to add fresh fruit and most importantly some nut butter (I probs add wayyyy too much but oh well, healthy crazy cool team here!). I sometimes additionally add some plant based yoghurt for extra protein !

Tastes like a cake 😛IMG_0728.JPG

Carob powder benefits

 

I have been crazy about superfoods and supplements lately, what is good, what is bad, what are the adventages and disadventages blaa bla.. Welcome to Oliwia’s mind 🙂 I have known and been using carob powder and mollasses for ages now, but the only thing I knew was “well it’s good for you”. I never wondered what were the exact benefits of this magical powder for us humans and so I thought it was a high time I did some more in depth research.

What is carob ?

It is, like peas actually considered legumes (I know right?!) and it has been called as St. Johns bread. It comes in a pod and grows in a cylindrical shape supported by a thick truck. It is native to the Meditarrianean and Northern America regions. Many cultures use carob as nuts and seeds, as well as a healthier substitute for chocolate (wow that is one thing I knew!).

Benefits ?

-> Nutrition

It has great health benefits as it is rich in vitamins such as K, E, ryboflavin. Carob has moreover high mineral content of calcium, potassium, zinc, phosphorus and is rich in antioxidants.

-> Anti-cancer

The polyphenolic content of carob makes it an ideal antioxidant, and carob germ flour, another byproduct of this useful plant, has been directly associated with cytotoxic activity in the body. That means it is toxic to some cells and luckily it has showed toxicity towards cancer cells especially when speaking about pancreas and brests.

-> Helps with diabetes

When compared to regular chocolate, carob has more sugar and helps regulate blood sugar what makes it a better choice for those suffering from diabetes.

-> Gut health, digestion

Carob is rich in dietary fiber what bulks up bowel movements and stimulates regularity . That way it contributes to a better digestion and less gut problems/ conditions. Moreover, since its fiber is insoluble, it can absorb liquids preventing diarrhea.

-> Weight loss

It is no news that food rich in fiber help us stay full and satied for longer and since we have just learned that carob has a high content of fiber – that way it helps those who are struggling with weight management.

-> Better cardiovascular health

Studies have shown that the magic powder helps lower the bad – LDL cholesterol levels as well as reduces the number of tryglicerides in the system. That way it reduces the risk of cardiovascular conditions such as heart attack, strokes or high blood pressure.


That is long story short of my research about this superfood. Hope I made you all willing to start incorporating it in your diets 😛

Take care !

Liv x

Mistakes I made when I started exericising

Are you one of the people that have just recently started with their fitness journey ?

If your answer was “YES”, then this article might be just right for you, so you do not repeat what I did.

I first started going to the gym when I was 16. At that time I was lucky to get a personal trainer’s help, as I suffered from my knees being injured from ballet. However, some time later I started exericising on my own and, probably out of laziness making mistakes.

#1 Training too hard

I have always been very used to different sport activities, but my 16 self thought I could jump into training 6 times a week again after a long break instead of starting calm to work my way up slowly. My muscles weren’t getting enough recovery and I remember being “forever sore”.

I learned, as long as you continue with your fitness journey.. Three times a week is plenty and even when there is a week when you did not have time to excerise – it’s okay. Quality over quantity and more importantly – health is the most important, your body needs the rest and time to recover which are personal.

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Photo by Victor Freitas on Pexels.com

#2 Not eating enough

More exercise = more hunger. Are you scared you might put on weight because you got the “beastly hunger” ever since you started exercising ? I can asure you, your metabolism has or is soon going to become a beast and YOU NEED THE FUEL !! I made that mistake and it caused me fatigue, stress and even more muscle soreness. It’s not that easy to put on a significant amount of weight as well as it is not very easy to loose a lot of weight quickly.

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Photo by Pixabay on Pexels.com

Eat intuitively, healthy and your body will thank you 😉 No diet or calorie counting is sustainable long term, it will only mess with your mental health !

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Photo by rawpixel.com on Pexels.com

#3 Bad nutrition

That was probably my biggest mistake and I see many of my friends doing the same unfortunately… I remember thinking “I have just exerised, I can eat all the chocolate!” NO, I CAN’T or SHOULDN’T. Not for the “weight gain” sake, because calories are calories… But chocolate is neither a pre workout nor post workout meal itself and you will end up destroying your health and not achieving your goals if you don’t fuel your body with good, nutritious foods.

Treat yourself and don’t get overly scared of “unhealthy foods” but do not treat them as a single meal that can be eaten pre or post workout, especially if performance matters for you 😉


That is all for todays post ! I just had a thought at 1am and thought I would share 🙂

Take care

X