A breakfast bowl that will keep you feeling satiated for a long time due to the heart-healthy unsaturated fats. If you close your eyes it tastes just like relaxing on a boat in Greece.
Chickpea pasta is a high protein and high fibre alternative to traditional pasta. This recipe is so versatile and easy to change up based on what hummus you choose.
Who said veggies aren’t breakfast food? A great way to hide some veggies from the rest of the family too!
Have you ever struggled to start or maintain an exercise programme? Whether for you this means daily gentle walks or a full gym schedule, this happens to all of us. When we sat down with Simon Jones, Strength and Conditioning Coach, this was one of our top questions. How do you find the motivation to work out? We loved talking to Simon, he has spent his career training elite athletes, but he gets ‘us’. Those that don’t get paid to be fit, but do our very best with the time and resources that we have available. He is brilliant at looking at how we can maximise our efforts by finding motivation, and he shares with us how we can do that.
His response was to focus on aligning the movement you're choosing to do with your goals. One key message about how to add exercise into your life is:
“Just because it doesn’t feel like exercise, doesn’t mean it’s not”
For Simon, this began with dog walking. He had a larger, overarching fitness goal of the number of calories he wanted to burn through exercise during the month. But how does something as simple as dog walking fit into this?
Firstly, it got him up early. Not a big deal at the time, but some changes to his work schedule were coming up. So setting up healthy habits before his life shifted meant that he was more likely to keep them as part of his new routine. If he tried to add new habits at the same time as his workload was increasing, it’s more likely exercise would have slipped, so he got in early and built this habit that has stuck.
This is the sort of thing we see a lot at the start of the year. Feeling energised by the freshness of a new year, people try to make big shifts rather than small, incremental changes. Surges of motivation are great but once the buzz has worn off are you going to be able to continue working towards so many big goals? Instead, habit stacking works a treat. Dog walks this week, then add an extra glass of water at the same time from the next week and healthy post-walk snacks the week after. You’ll be smashing through your goals quicker than you thought was possible.
This is what Simon found as well. As part of getting up early, he started the day with more water. Good for his body and brain. But also that momentum and standard-setting. It helped him feel like he was on the way towards his goals, encouraging him to keep going. This sort of momentum can come from making your bed in the morning, starting the day with a healthy breakfast or early morning stretches. Simon puts it this way, “every positive action you make for yourself, you know you’re casting positive votes for your own health. Focus on the positive votes, not the ones that you didn't get, because they're the ones that are working for you.” There is a huge lesson here with having a positive mindset when it comes to our health and wellbeing. Concentrate on what you HAVE done for yourself and you will be further motivated to build momentum.
Then the next thing to look at is intent and purpose.
“Why are you choosing to move? What is your desired outcome? To lean up? Get more energy?
The next step is, to be honest with yourself, exercise has to come with honesty. Are you working yourself hard enough? That’s the only way to get results.”
Why are you exercising and does the exercise you’re doing help you achieve those goals? For example, to achieve more lean muscle mass, you need to stress the body a little. Just living in a calorie deficit isn’t enough. So perhaps going for a run (where your body weight isn’t supported) is going to be more beneficial than using a bike or doing simple, single muscle exercises like tricep dips.
The other place where the purpose is really important is to help you bust open some myths. One of the biggest ones Simon hears? Spot training. If you’re trying to get a certain area toned, it might seem like training that area hard will do the trick. And yes, you’ll likely be building strong muscles but if there’s a layer of excess body fat on there your hard work won’t be able to shine through. So adding in cardio or weights that train some of the other large muscle groups can help achieve overall fitness and weight loss. And this will help you achieve those goals too. When aiming to lean up, why would you do repetitive tricep exercises when you can access kilo’s of muscle by doing compound exercises that utilise a lot more muscle in your body. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves. You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl). Get that brain buzzing while you are working!
Want to hear more about how to find the motivation for movement? Check out the full interview with Simon on our YouTube channel.
Intent + purpose (plus good quality effort) = huge results
A question we get asked a lot is “What exactly is a serving size?” As we begin working with clients, this is usually one of the first lessons we teach as we want everyone to be able to make good decisions. Adjusting portion sizes can have a big impact on achieving your goals without making dramatic shifts to what you’re eating.
Did you know you have a built-in portion guide that goes everywhere with you?
Take a moment to look at your hands. Everyone’s hand size is unique to their body and is consistent once you are an adult, this means that each individual has an on-the-go portion guide. Let us explain…
Meat
The palm of your hand is a great measure for a portion of meat protein, such as beef, lamb, pork or chicken. You can also use the thickness of your hand to match as well. Protein provides the building blocks for muscle gain (we’re looking at you, gym bunnies), and provides the greatest level of satiation out of all the macronutrients. That’s the fullness that you want to feel after a meal so you don’t go looking for snacks. Meat is also a great source of B vitamins, iron, and zinc - all very important to how our bodies function.
Fish
A serving of fish should equal your whole hand. Even though fish is a meat and a source of protein, we don’t include it in the same portion guide as other meats. This is because white fish is less dense and lower in calories.
Now oily fish is another story. Fish like salmon and sardines are higher in calories due to their beneficial omega 3 fat content, DHA and EPA, which all support our brain and heart health. For fatty fish, the recommended serving size is around 100 grams (rather than 140g as for white fish) which means a portion of fatty fish is closer to a large palm.
Grains, legumes and starchy vegetables
A clenched fist is a good indication of a carbohydrate portion of a balanced meal. This includes your potato, kumara, rice, quinoa, pasta or a whole grain bread roll. Starchy carbohydrates provide slow-releasing energy to keep you energised throughout the day.
We should note here that refined carbohydrates such as white bread, white sugar, and baked goods do not have this same effect. Rather these foods provide a burst of energy followed by a low, which is no fun. Stick to the starchy carbohydrates to stay energised for longer.
A portion of legumes, such as chickpeas, lentils and beans, is also the size of your closed fist. These are great options if you’re eating less or no meat, as they also contain plant-based protein, are packed full of fibre and are low in fat.
Vegetables
Two cupped hands give you a guide for a minimum portion of non-starchy vegetables at mealtime. This is the part of your plate that you can go as big as you like! This includes an incredible variety of foods that you can prepare in so many different ways. Capsicum, carrot, broccoli, cucumber, mushrooms, eggplant, corn, peas, onion, garlic. spinach, lettuce and tomato.
We all know that we need to eat our vegetables, but why? Eating from the rainbow gives us the greatest range of vitamins and minerals to make sure we are getting everything we need and are covering all bases. Kinda like an insurance policy.
Fats
It might sound a little strange, but your thumb x2 is a good measure for fat at each meal. This category includes heart-healthy unsaturated fats such as nuts, avocado, seeds, hummus, and olive oil. As well, saturated fats like butter and cheese, which should be consumed in moderation.
Keep in mind fats are very calorie-dense compared to the other macronutrients, which means that in small doses they pack a punch and can pile extra calories onto your plate quickly. We’re looking at you, sauces and dressings. Fats contain 9 calories per gram, whereas protein and carbohydrates contain 4 calories per gram. Nothing to worry about, just good to know why we often have smaller serves of fat. The great bit? Unsaturated fats are important for lowering cholesterol, supporting hormone health, and reducing inflammation.
Snacks
Don’t worry, we didn’t forget about snacks. It’s kinda normal to get hungry in between meals. The important thing is what you eat when you do and how much. A single cupped palmful is a good indication for a snack portion of nuts, fruit or non-starchy vegetables.
Putting it all together
Okay, so now you know how to measure out different parts of a meal, how do you bring that together?
To create a balanced plate it is important to include a source of protein, carbohydrates, fat and fruit or veggies at breakfast, lunch and dinner. This ratio will help to ensure you are getting all the nutrients needed from each of the major food groups.
You want it to look a little like this:
½ the plate is non-starchy vegetables
¼ of the plate is a protein
¼ of the plate is a carbohydrate
a few servings of healthy fats.
Understanding what to eat and how much to eat can be overwhelming when there seem to be so many conflicting opinions. It’s often one of the first questions we get asked from our clients who have already tried to find answers for themselves online.
Hopefully, now you have a clear and simple understanding of how portion control can provide your body exactly what it needs. Remember that if you give this a go and find you are hungry you can add in more non-starchy veg to your plate and more healthy snacks between meals.
Now, get out there and put that portable portion guide to the test!
Have questions or need advice? Book to come and see one of the team and we can help you better understand portion sizes to help you achieve your specific goals.
Abbie recently sat down with Strength and Conditioning Coach Simon Jones to chat through all things nutrition and fitness. Now, Simon is a high-performance coach, working with both male and female top athletes across a range of disciplines. But that doesn’t mean that he can’t break down the advice he’s providing to them to make it applicable for everyone. In fact, he’s recently helped Abbie to find exercise and movement that fits in with her life.
How does he do this? The first key element is:
“Any exercise you’ll do is better than the exercise that you won’t”
Love squash, gardening, dancing or long walks? Then schedule that in. Those work-outs or movement sessions that you procrastinate doing, cut-short or dread aren’t the answer. Instead, he suggests finding things that you love and then tweaking the intensity. This will allow you to add exercise into your life for the long term.
This is similar to the approach that we apply to food at Feel Fresh Nutrition. Strict rules that leave you feeling depleted or like you’re missing out aren’t sustainable. Finding healthy habits that work for you and stacking those on each other builds resilience and long-term success.
The second element is finding the exercise that fits best with your lifestyle. Live a high-paced life running from work to family commitments? Do you pack as much into each day as possible? High-intensity exercise could be placing more stress on your body and mental health, rather than providing an outlet and chance for your brain to recover. Instead, it might be more beneficial for you to look at incorporating a calming yoga class, walk around the neighbourhood or a social game of tennis into your schedule.
Speaking of mental health, we also need to remember that our exercise or movement practice is there to support us. If you wanted to go out for an hour-long run, but time restraints mean that it can only be fifteen minutes, make sure you congratulate yourself. Wanted to get to a Pilates class but instead managed ten minutes of stretches after the kids went to bed? It’s still worth celebrating. You made time for yourself, in amongst a packed schedule.
A structure can support us by removing some of the decisions from our day. But for some, it can be so rigid that it leaves them feeling like they haven’t achieved enough or that they should have done more. By focussing on the positives and each step you make on your health journey, you’ll build momentum towards your goals.
Finally, within both movement and nutrition, it’s best to not take an all or nothing approach. If you work late and end up grabbing takeaways on the way home, that doesn’t mean that you might as well restart your meal plan on Monday. If you miss your run on Tuesday, you can still do your next planned gym session. One missed meal or class won’t change you, but the daily habits that you build will create the healthy life that you want.
Want to hear more about how to find the motivation for movement? Check out the full interview with Simon on our YouTube channel.
However when it comes to protein bars, it can be overwhelming. There are so many options – vegan, gluten free, low carb, refined sugar free – so which one do I choose?
Protein bars ingredients lists can be confusing as they’re filled with names of things like, ‘sweetener,’ ‘emulsifier,’ ‘glycoside,’ ‘maltodextrins,’ and ‘flavours,’ as well as many other lengthy, scientific names. So what are these compounds, and what do they mean for our health?
Are smoothie bowls good for you?
Aren’t smoothie bowls fattening?
Don’t they have a lot of calories?
Our friends over at Bowl and Arrow get asked these questions a lot. So we’re here to clear up the myths around smoothie bowls and teach you what to include in your blend to ensure you are getting the best bang for your buck.
More of a watch-and-learn kinda person? You can check out the Instagram Live we did with the Bowl and Arrow team.
Firstly, let's make it known that a smoothie bowl IS a whole meal - not just a drink to have alongside a meal. Just like a lot of other meals, smoothie bowls can be amazingly nutritious, or nutritionally lacking - it really depends on the ingredients used!
A smoothie with lots of fruit, sugar syrup, and apple juice is not going to provide the same nutrient profile as a smoothie that contains vegetables, nuts, fruits, and good fats - like the ones at Bowl and Arrow. So let’s boil it down.
Are smoothie bowls and smoothies a healthy choice?
Smoothie and smoothie bowls absolutely CAN be a healthy choice - so long as they are what we consider a balanced meal! Our idea of a balanced meal is one that contains ~50% non-starchy carbohydrates (berries, kiwifruit, spinach, beetroot, pineapple), ~20% starchy carbohydrates (banana, mango, oats), ~20% protein, and ~10% fats. Balanced meals have a less severe effect on our blood sugar levels so after eating, our hunger hormone leptin decreases, and the appetite-suppressing hormone ghrelin is raised. This allows us to stay full for longer, and get on with our day without searching for a snack every half hour.
Smoothies and bowls that provide a balanced nutrient profile ARE a healthy choice. They will keep you fuller for longer, provide you with a variety of vitamins and minerals to nourish your cells, and maintain steady blood sugar levels to keep you functioning at your very best!
Should we be looking at the calorie content of a smoothie/bowl or other factors? Is this a helpful indication of a ‘healthy’ option?
Ah, the calorie debacle. Let’s clear this one up.
Calories are a measure of energy. Just like centimetres are the measurement units for the length of a table, calories are the measurement units for the energy in the food we eat. But what does this actually mean? Our bodies are constantly using energy - even when we are laying at rest, the basic metabolic processes in our body need energy to keep functioning. Then, when we are going about our days, working, exercising, even just standing - our need for energy increases. Food is the fuel for our bodies - so eating provides us with this energy. Keeping in mind the balanced meal idea, it is crucial to understand that different macronutrients (proteins, fats, and carbohydrates) have different caloric values and different effects on our bodies. Protein and fats will keep you fuller for longer whereas carbohydrates provide a shorter and sharper source of energy. So despite the caloric content, a balanced smoothie bowl should keep you full and satisfied until your next meal!
Also, remember that food has much more value than just energy - it is hydrating, contains essential nutrients, provides you with mental clarity, maintains blood sugar levels, strengthens your bones, boosts your immune system, and satisfies your SOUL! So keep in mind:
Calories = energy.
Calories ≠ health outcomes.
What are some of the key ingredients we want to be looking for in a perfect smoothie?
Now that you know what a balanced meal looks like, we can put this into context! In the perfect smoothie, we want to meet this model. A great base to a smoothie would be some starchy carbohydrates - banana, steamed/frozen kumara and mango are all great options! Now, we want to get some protein in there - a scoop of protein powder, a spoonful of hemp seeds, chia seeds, or a ¼ cup of Greek yoghurt. Next, we need to boost the micronutrient profile and add some flavour (a.k.a - add some non-starchy carbohydrates). Blueberries, raspberries, strawberries, kiwifruit, oranges, spinach, feijoa, beetroot and pineapple are all great options here! Finally - your source of fat. Some amazing options are avocado, nut butter, and granola - and what's even better is these can go on top of your bowl for extra crunch and flavour!
What are some ingredients we should avoid?
When making smoothie bowls at home, our advice is to keep it simple and minimal. We want to avoid any sugar-sweetened products (such as flavoured yoghurts, ice cream, syrups, sweetened nut milk) and stick to the likes of Greek yoghurt and unsweetened almond milk. Then, the fruit in the smoothie will not only provide the sweetness we crave, but it will also provide us with fibre and nutrients to nourish our bodies!
Should I avoid nut butter and coconut products because they are ‘fats’?
Absolutely not! Let's get something straight here - fats DO NOT make you ‘fat!’
Fat is an essential part of our diet as they provide insulation to our bodies, function in the membranes of our cells and store vitamins A, D, E and K which are essential for our bodies. What we do want to be careful of is the TYPE of fat we are consuming. Saturated fats are those that are solid at room temperature such as coconut oil and butter, and should be consumed minimally as excess consumption can cause inflammation. Mono and polyunsaturated fats are essential as they provide omega-3 and omega-6 fats which cannot be made by the body. The eyes and the brain in particular require these fats to optimise visual activity and cognitive function. Nut butter generally contains just 14% saturated fat, as well as providing 59% monounsaturated fat, and 27% polyunsaturated fat (good fats), and research has found consuming nut butter can lower blood cholesterol, blood pressure AND reduce inflammation. So please don't boycott fats! In moderation and alignment with our balanced meal, fats are MAJORLY beneficial to our bodies! Plus, they’re one of the most delicious toppings to add to a smoothie bowl!
Do superfoods (like cacao and Maca) really make a difference?
Superfoods are, by definition, nutrient-rich foods considered to be especially beneficial for health and well-being. There are absolutely some foods that have more diverse nutrient profiles than others, and there are some powders and mixes that have great health benefits. Cacao powder's main claim-to-fame is due to its content of polyphenols which have antioxidant and anti-inflammatory properties, as well as its content of vitamins and minerals. Likewise, Maca powder is known to be high in minerals - especially calcium and iron. Adding the likes of Maca powder or cacao to already balanced meals will definitely boost the nutrient profile of the meal. However, these products do not contain any 'magical' properties that other foods are lacking. They are simply another way to get some extra nutrients in. What we don't want is for these superfoods to be REPLACING the likes of whole foods in the diet. Balance and moderation are the keys here!
The great thing about smoothie bowls or smoothies is that you are able to add in any extra nutrient supplements you require for your individual needs.
What are some ingredients to include to help sustain us for longer?
Protein, protein, and more protein! The word protein literally means of prime importance. Proteins make up the structures of our bodies - muscles, skin, hair, AND provide us with high-quality energy keeping us feeling satiated and full for longer. So we want to include a decent source of protein in every meal we eat! Some great sources of protein are:
Protein powders (aim for a powder with >20g per serve)
Cow's milk
Soy milk
Greek yoghurt
Chia seeds
Nut butter.
Again, aiming to create a balanced meal will keep you sustained, satiated and feeling great!
So now that you’ve your nutrition facts straight - grab out your blender and get creative! The best thing about smoothies is that you can really make them hit the spot by adding your favourite flavours and crafting a beautiful, aesthetic, Instagram-worthy topping. Ahh, health never tasted so good!
Need some guidance to get you started? Bowl and Arrow has kindly shared the recipe below so you can begin making your own smoothie bowls!
Shopping healthily on a budget can have its challenges, as the weekly food bill can take a big slice out of our finances. There's no denying with high quality food can come extra cost - but fortunately, to a degree. Here are 5 tips, that can help you avoid compromising on nutrition, while still shopping inexpensively and have more money to spend on new summer hats :)
...click on the title to read the post
So how can I still drink alcohol but keep within my healthy limits? How many calories are in alcohol? Is my favourite alcoholic drink making me put on weight?! A few ideas for your alcohol-free days:
The lowdown on alcohol, drinking within guidelines: can it still be a problem for your health? How does alcohol affect your sleep and liver health? How does alcohol affect hormone metabolism? How are alcohol and digestion related?
It’s on everyones lips at the moment. Intermittent fasting (IF) has gained significant popularity the last few years, situating itself as one of the worlds most popular health and fitness trends. But is there truth behind the claims, or is it just another fad? Today we explore the interesting world of IF!
Of all the super healthy greens, kale is QUEEN! As well as being one of the most nutrient-dense foods on the planet, kale is also loaded with powerful antioxidants like quercetin. Nutritionists kiss!
Food for your mood…YEOW! Here is a dish that delivers 31g protein, your Omega 3’s and is rich in Vitamin B12! This is a great wee lunch or dinner recipe when you are wanting to eat food that best supports your brain health.
The next time you get asked, you can tell them this is where you get your protein from. This bowl has a whopping 32g per serve.
In Defence of Potatoes
In 1863, William Banting – an English undertaker – wrote a booklet entitled, “Letter on Corpulence, Addressed to the Public.” In it, he outlined his battle with obesity including all of his failed diets and exercise regimes, and described the regime that finally worked for him.
What worked? Avoiding sugar, saccharine matter, starch, and beer, amongst a few other things. He still ate four meals a day consisting of meat, vegetables, fruit, and dry wine.
In 1863, one of the main sources of starch in the diet was the humble potato. With the recent resurgence of the low carb way of eating, potatoes have once again been relegated to the category of fattening, owing to their high starch content.
So why would we want to defend them?
There are many reasons to love the potato beyond the fact they are the key component of French fries.
1. They aren’t even that high in carbohydrates.
Not that being high in carbs should necessarily be a deterrent to eat a wholefood source of carbohydrates! Depending on your goals, potatoes can easily be worked into your diet.
Per 100 gram serving, only 17 grams are carbs. Of those 17 grams, 2.2 grams are fibre. This reduces the ‘usable’ carbohydrate from 17 grams, to 14.8 grams (total carbs net of fibre). Of these 14.8 remaining grams, an untold amount is actually ‘resistant starch’ (RS) – a form of starch that ‘resists’ normal digestion and is processed more like fibre in the body, and feeds certain strains of bacteria in the gastrointestinal tract.
2. They provide resistant starch.
Speaking of resistant starch, potatoes are one of the few sources of RS in the diet. The amount varies according to cooking methods and preparations. For example, cooking and cooling potatoes before eating them dramatically increases the amount of starch that’s ‘resistant’ to normal digestion – though how much, nobody really knows. However, it’s safe to say that of those ~14.8 grams of carbohydrate remaining in 100 grams of potato after fibre has been subtracted, not many actually get used as starch.
Resistant starch is a hefty topic, and one best left for its own post (coming soon!), but some benefits include:
Preferentially feed ‘good’ gut bugs that produce butyrate. Butyrate is the prime energy source for our colonic cells.
Improves insulin sensitivity, and lowers the insulin response to food.
Reduces fasting blood sugar.
Increases satiety.
My favourite way to eat resistant starch? Potato salad (with homemade mayonnaise).
3. They provide many essential vitamins and minerals.
Potatoes aren’t simply carb bombs. No, they’re actually very nutritious, offering a wide variety of vitamins and minerals. In fact, they’re so nutrient-dense that it’s been hypothesized that one could survive on a diet of potatoes and milk for months.
In the same 100 grams of potatoes, you’ll get:
7% of your recommended daily intake (RDI) of vitamins B1 and B3, as well as manganese.
9% of your RDI of potassium and phosphorous.
An impressive 23% of your RDI of vitamin B6.
And an unexpected but amazing 25% of the RDI of vitamin C.
You also get modest amounts of vitamin B2, B5, folate, non-heme iron, magnesium, and zinc.
They may not look like much, and they may have been (temporarily) outlawed by the Paleo movement owing to their glycaemic index and saponin content. However, they’ve recently been added back in to the list of approved Paleo items (just not in highly processed forms, like chips and French fries).
4. They’re cheap!
With vegetable prices seemingly increasing every day, the humble potato is reliably cheap and always available. They’re also incredibly easy to grow yourself, if you have the space to do so.
You pay slightly more for the washed varieties, but if you don’t mind scrubbing a bit of dirt off, you can save even more money. Heck, a little dirt may even serve as a free probiotic!
They’re a very good way to add bulk to a meal without spending much money, plus (as mentioned above) potatoes are uniquely filling. Just make sure you store them in a cool, dark place, and throw them out if they start to go green – green potatoes are toxic.
5. They’re oh-so versatile.
This Wikipedia article lists 92 different varieties of potatoes. 92!! Of course the majority aren’t available here in New Zealand, but even your standard grocery store will have three or more varieties, ranging from waxy to floury, washed to unwashed.
Varieties aside, there are literally countless ways to cook and prepare potatoes. Baked, boiled, fried, dauphinoise, scalloped, mashed, whipped… not to mention the ways they can be used as components of other recipes, such as Shepherd's pie, curries, soups, and stews. I own two cookbooks entirely dedicated to potatoes. One book alone boasts over 200 recipes!
As a wholefood source of carbohydrates, there is nothing wrong with the potato. In fact, there’s a whole lot right with it.
Thanks, from the Feel Fresh Nutrition Team xx
Image: @chaminchamin