food
5 HIGH PROTEIN BREAKFASTS YOU NEED TO TRY.
Monday, 10 January 2022
Now that we've entered the new year and we're seeing the end of the chocolate selection boxes and family parties, one of the things on our minds is getting back on track with our health and fitness. I can't say I've been having many breakfasts over the festive period, either because I've been too full from the night before or because I've slept in until midday. That aside, I am a breakfast person and it always sets the tone for your day if you start with something nutritious but also filling. If you're looking to increase your daily protein intake, here are 5 high protein breakfasts you need to try.
I recently purchased a digital scale which is great for measuring stuff like oats if you don't have measuring cups. When making these recipes I don't measure everything exactly (like cacao powder/nut butters) but I might measure a spoon the first time and if I know a teaspoon of almond butter is 90 calories then I'll just eyeball it next time. You can also use a handy conversion tool that allows you to convert any measurement if you're not sure what the equivalent is. Especially if you're looking at recipes that are UK/US tailored.
1. Chocolate & Banana Baked Oats
I've been obsessed with this lately, especially because it feels like you're having dessert for breakfast. I use a a rectangular ceramic dish and throw the ingredients into a blender before adding the mixture to the dish. Remember to add around 1/4 teaspoon of baking powder. I then put it in the oven at 180-200 degrees for about 20 minutes (or when it's baked to your desire). I find that if you let it set for an hour the inside will solidify more.
Protein: 36.5g Fats: 13g Carbs: 40g
2. Cheesy Scrambled Eggs on Toast
I've probably been alternating between baked oats, this and Weetabix for the last month and a half. I've been loving Biona's Rye Bread and my favourite is the chia & flax seed one. I find a lot of people either love or hate the texture but find that it adds a bit more 'oomf' to your meal. You can jazz up your scrambled eggs however you like, and I definitely don't go light on the garlic powder. The trick to the perfect scrambled eggs is to move the pan off the heat before the eggs are fully set.
Protein: 23g Fats: 18g Carbs: 35g
3. Protein Pancakes
I'll warn you now, these won't look as attractive as regular pancakes. The fact I use chocolate protein powder in mine also means that people always assume they're burnt lol. There are a number of ways of making protein pancakes, and you can play with the ingredients to see if you prefer using eggs or bananas (or both).
Protein: 39g Fats: 13g Carbs: 51g
4. Apple & Cinnamon Porridge/Oatmeal
When I was younger the only porridge I consumed was Quaker Oats Golden Syrup, and then of course everyone would go on about how much sugar they contain (still tastes good though). I started making this more nutritious version during lockdown and honestly if you make it on the hob you'll end up with so much that you'll be full past lunch.
I use equal parts of water and oat milk for mine but you can alter this to your liking. Make sure to add and stir in the protein powder at the end once the oatmeal is cooked. Keep your hob on a medium-heat so nothing gets stuck to the bottom either.
Protein: 34g Fats: 14g Carbs: 48g
5. Protein French Toast
The type of bread you use for this will make all the difference. Brioche usually tastes the best and is what most restaurants serve, but if you can't be bothered to go to the shops then your regular brown or white supermarket bread works just fine!
Mix the protein powder (I sometimes use half a scoop instead of a full one), two eggs, vanilla extract and cinnamon in a bowl and cover your slices of bread on it. Fry some butter on a pan and place your slice on the pan, turning it over until it becomes golden. Top with whatever you'd like!
MY ADVICE FOR STICKING TO YOUR DIET PLAN WITHOUT BEING MISERABLE.
Sunday, 3 November 2019
[Disclaimer: this post contains gifted items but all words and thoughts are my own]
I've been an avid gym goer for around 3 years now, and I think by now it's got to a point where I go because I enjoy it and like seeing progress, and not out of guilt because I've eaten a whole bag of Maltesers in one sitting. That being said, it is important to switch things up now and again because we as humans get bored of doing monotonous things. Over the last month I've made a conscious effort to work on my strength at the gym and have been eating and lifting more. My goal for the next 8 weeks is to maintain my muscle mass whilst also slowly decreasing my body fat %. So I'd like to share some of the ways to stick to your regime and reach your fitness and health goals.
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| T-Shirt (Muscle and Donuts) | Leggings (Cotton On) | Shoes (Tiosebon) |
1. Find a plan that works for you.
Nowadays there are literally 100s of lifestyle diets and exercise programs and what may work for one person not necessarily work for you, especially if you're going to be miserable all the time. For example the keto diet is something I've never really tried because I know my body functions better with higher carbs (although the fact it would let me have mayo with everything does sound appealing). I used to do intermittent fasting when I was working 9-5pm because I found it easy to fast until 12pm, but now that I go to the gym in the morning I feel like I need a pre-workout meal to fuel my body. So instead I try to stick to an 8am-7pm eating window.
Gym wise, I now do 2 upper body days, 2 lower body days, and 1 light full body day with cardio. For me I prefer coming up with my own training plan, but you might personally benefit more from group classes or a personal trainer.
2. Don't drastically decrease your calories.
It's hard to give a specific number because the calories our body's need will depend on our height, weight and daily activity levels, but really anything under 1000 is not ideal. Whilst I was increasing my weight training last month I gradually increased my calories up to 1900 (gained 1kg) so now my diet amount could be 1500 and I'd still be losing fat, as opposed to 1000 if I would have stuck to my 1400 calorie diet (what I ate before). Ideally the best thing to do is move more instead of eating less. Using a calorie counter like MyFitnessPal is a great tool if you're new to counting calories or macros as it does the hard work for you.
3. Allow for treats.
Whether that's a glass of wine at night, a square of chocolate before bed or a McFlurry at the end of your night out (I might be guilty of all 3). If you tell yourself you're not going to eat anything bad for two months your brain is going to want to fight it, and eventually you'll give in and probably end up binging. Instead if you work occasional treats into your plan you won't feel guilty after.
4. Take progress photos.
I'm kind of glad the house I'm living in now doesn't have a scale, and I only use the gym one once or twice a month. We all know the number on the scale can be misleading (time of day, water retention, what you ate the night before, clothing, etc) so the best thing to do is take progress photos every month - that's where you'll really notice the changes!
5. Wear clothes you feel comfortable in at the gym.
I believe how good your workout is is directly correlated with how confident you feel at the gym - anyone else? I know when I look like a potato I also feel like a potato. This doesn't mean you have to go out and buy Nike everything. Amazon has some great inexpensive workout leggings and Sports Direct also have great deals for fitness gear. Tiosenbon kindly sent me a pair of their walking shoes which are perfect for me because my cardio involves a lot of incline walking and they fit so snug and they've been really comfortable to wear throughout the day. Not to mention I don't have to go through 5 pairs of socks in one week. The only rookie error I made was getting the white ones, because we all know they never stay white long!
I love wearing crop tops at the gym even if my fat hangs out the side when I'm doing crunches, because it gets damn hot! I do also like to throw on a cropped t-shirt like the pizza one I'm wearing from Muscle and Donuts (*gifted) when I want to cover up slightly more.
I love wearing crop tops at the gym even if my fat hangs out the side when I'm doing crunches, because it gets damn hot! I do also like to throw on a cropped t-shirt like the pizza one I'm wearing from Muscle and Donuts (*gifted) when I want to cover up slightly more.
6. Come up with a killer playlist.
For me I always find listening to Eminem whilst I'm doing HIIT on the treadmill gets me the most pumped. RnB when I'm weight training also gets me in the right frame of mind too. If you don't have the time to come up with your own playlist, I've linked my gym playlist below - enjoy!
What are your tips for sticking to your diet? Do you follow any specific calorie plans or do you just eat what you want?
G
A LOW CARB AUBERGINE (OR EGGPLANT) LASAGNA RECIPE.
Tuesday, 21 May 2019
I stopped doing recipes on my blog once I finished university and moved back home, I think the last one may have been a white fish soup one. Truthfully, when I moved back to Gibraltar I probably only cooked omelettes, chicken and made buddha bowls, because with my mum and grandmother around there wasn't really a need for me to cook much. Now that I'm living on my own in Brisbane and have a very nice kitchen to make a mess in, I've enjoyed experimenting with more things and meal prepping and all that grown up stuff.
If like me, you love Italian food but also know it wouldn't be great for our hips to eat pasta at every meal, then this is a great alternative recipe to traditional lasagna. Luckily, I love cheese equally as much as carbs so even though this is a vegetable substitute it's still delicious and filling. I've also taken the liberty of calculating the macros and calories per serving for you guys (thanks to MyFitnessPal) so if you're tracking/a gym buff don't worry, I've got you.
INGREDIENTS
- 4 Aubergines/Eggplants
- 500g of turkey mince (or beef)
- Chicken or beef stock
- Mushrooms
- 1 red onion
- 2 garlic cloves
- Can of chopped Italian tomatoes
- Passata sauce (I got Italian herb but you can use any)
- Bechamel (jar or homemade)
- Mozzarella
METHOD
1. Preheat the oven to 180'C
2. Slice the aubergines lengthwise in 1/3 inch slices. Depending on your dish size you should aim for 15 slices to make the layers.
3. Wash the aubergine slices, and place them on a sheet of kitchen paper. Drizzle some pink himalayan salt (or your regular salt) and place another sheet of kitchen paper on top. Press down and leave for 10 minutes to drain out the liquid from them.
4. Heat up a pan with olive oil. Chop up the onion, garlic and mushrooms and toss into the pan. Keep on a low-medium heat and after a few minutes throw the mince into the pan.
5. Once the meat has turned brown, pour in the can of tinned tomatoes, crumble the stock in and add salt and pepper and any other seasonings you wish to use. Leave to simmer on low heat.
6. Grab a baking tray and spread the aubergine slices on it. Drizzle a bit of olive oil on each (I use spray) and bake them for 7-8 minutes on each side.
7. Now for the fun part! Layer your lasagna however you wish. Mine went something like aubergines - tomato - drizzle of bechamel - lots of mozzarella - mince mixture - and repeat.
8. Place dish in the oven and bake for 30 minutes or until top layer is a beautiful crispy brown.
8. Place dish in the oven and bake for 30 minutes or until top layer is a beautiful crispy brown.
CALORIES PER SERVING | 527
CARBS | 39g
PROTEIN | 51.3g
FAT | 17.8g
Have you ever tried to make this before? I'd love to hear your alternative recipes!
G
5 RESTAURANTS AND CAFES TO VISIT IN MELBOURNE, AUSTRALIA.
Tuesday, 14 May 2019
When I think of food in Australia - I think healthy, colourful and creative. When you're travelling with a Vegan and Celiac, your restaurant choices tend to be a bit more niche and the menus usually tend to be a bit more creative. Whether you're looking for something instagrammable, or want to eat out without consuming all of your daily calorie intake in one meal, here are some options for every craving.
Queen Victoria Market
Ok so this isn't technically a restaurant, but if you're not really sure what you fancy eating then head here where you can choose from more than 10 different cuisines from across the globe. I shared halloumi fries, pavlova and paella with my friend, and I may have had a bubble tea too. There's usually live music too and a bunch of stalls and fresh produce for you to look at.
Pablo Escoburgers
My friend came across this place on Instagram after someone posted about their 'controversial' burgers in ode to Pablo Escobar. One of which comes with a dollar bill and a 'line of cocaine'. This was a pretty funky place, and the bartender creates a signature cocktail for you based on your preferences. We ended up spending around $45 each at this place, so it's not the cheapest of restaurants, but at least your burger will look good on the gram.
Ground Yourself Cafe
We stumbled accross this place on our way to get our nails done, and it was a delight. They have a large breakfast selection, smoothie and acai bowls and a selection of buddha bowls. I got the Superfood Salad lunch special for $10 which came with quinoa, cauliflower, goji, beetroot, kale, pickled grapes, toasted seeds and almond hummus. It was delicious.
Banff
If it's Italian you're after, then head to Banff in St Kinda for an inexpensive plate of pizza or pasta. They usually have offers on, such as $7 pizzas on Monday and Tuesday. They have an interesting concept called 'paper bag pasta' where your pasta is served...in a bag. I didn't get to experience it first hand, as I went for the Chicken & Pesto Risotto and it was molto delizioso.
Sister of Soul
This was probably my favourite and most delicious out of all of them. Even though we had initially planned to go for lunch, the breakfast menu looked so good that all 5 of us picked something from there. I had the French Toast which was no ordinary french toast, it came with vegan 'honeycomb', gelato, fruit and of course maple syrup (and some flowers that I assumed were edible). The Snickers Smoothie Bowl that my friend chose looked heavenly too.
Have you been to any of these? What are some of your favourite spots in Melbourne?
G
A BRUNCH FIT FOR QUEENS AT THE SUNBORN'S BARBARY RESTAURANT.
Monday, 19 November 2018
Last weekend I was kindly invited to Sunday Brunch with my friend Gabby (so thankfully I didn't have to go for a lonely meal for 1) at the Sunborn's new restaurant - The Barbary. This was my first time dining at the Sunborn and although it might be a little pricier than your average Sunday brunch, the quality and variety was worth it. The Barbary is located on the 7th deck of the Sunborn Yacht which means you get some great views and it was only when I went to use the bathroom I remembered I was on a boat because I could feel the movement more. Now on to the food, here's a little story about my dining experience.
Upon arrival, we were showed to our table and a waiter explained to us that the brunch included an all you could buffet for £24 per person (kids under 12 eat for free). For adults this also included a welcome drink and some very lovely jazz music. If you've got a big appetite then you are also given the option to order a meat or fish platter for an extra £14 per person, we had the meat and the rib meat literally fell right off the bone, very delicious. Although unless you're trying to hit 400g of protein in a day then the buffet should be more than enough.
I'd consider it more on the lunch than breakfast side of the spectrum, because the buffet included (just to name a few) - salmon rolls filled with cream cheese, nuggets, burgers, a variety of hummus, sushi, your standard full english, prawn cocktails, salads, a wide selection of cheeses and ham and my favourite part - a white chocolate fondue with marshmallows to dip. Dessert also included passion fruit cheesecake, pancakes, chocolate cake, caramel cake and Haribo sweets - I think these were aimed for the kids but who doesn't love a gummy fried egg?
The service was impeccable, the staff was attentive and pleasant and made everyone in that room feel like a VIP - at least we felt like it. I think the only downside to my visit was that I had eaten a bowl of cornflakes at 11am, and thus I couldn't sample all the desserts and stayed dreaming about the chocolate cake for the rest of the day. Overall, it might not be very economical to go there every weekend (unless you're part of The Real Housewives of Gibraltar and need a gathering spot), but I think it's a great place to go for a special occasion or now and again, as for the amount of food you get £25 isn't that bad (if you're just paying for yourself).
Have you ever been to any of the restaurants on the Sunborn? Are you more of a breakfast or lunch person?
G
EATING AND SNACKING AROUND THE WORLD - MY FAVOURITES SO FAR.
Wednesday, 14 November 2018
Anyone who's ever been my travel companion knows that food and snacks is probably one of my priorities when travelling. I can't be the only one who likes going into supermarkets and trying to find weird and wonderful local treats. Living in Gibraltar means we get a couple of things that are almost exclusive to us - such as our unofficial national drink Suncola. Our proximity to Spain also means that we're not far from another world of treats. I've come across a study from data-label about food/brand label names around the world and how they differ. I think the most common one that I see often is 'Walkers' and 'Lays' crisps or 'Dove' and 'Galaxy' chocolate, but there are a couple more that I've discovered through them and probably never clicked when travelling. Keep reading to see what I learnt and what some of my favourite food and snacks have been around the globe.
Spain
There are probably a ton of snacks that I enjoy from Spain and luckily some of them aren't available in Gibraltar or my waistline would be doomed. To mention a few:
Tropical Pasqual - A tropical juice drink made with fruit and milk (and vitamins). I could probably get through a litre of this by myself in a day.
Fantasmikos - These are probably marketed for kids, but I grew up having these ice lollies and they're still a firm favourite. They're 5 mini ice lollies that come in a bag in a range of flavours (the best being pineapple) that are coated in a thin candy layer (I'm still not quite sure what kind).
Ruffles Jamon - I'd say this was Spain's answer to Walkers but that's what Lay's is for - but these ruffled up crisps that taste like jamon serrano are heavenly.
Pink Panther Cake - Every time I see these they remind me of twinkies but covered in pink icing. Probably not ideal to be eating these often because they're probably high in additives, sugar and calories but they are tasty.
Portugal
Pastel De Belem - You don't have to travel all the way to Portugal to get these, you just have to pop in to your nearest Nando's. However, I was lucky enough to have some authentic pastel de nata's on my trip to Lisbon - in a cafe where they've been serving these since 1837.
Czech Republic
Trdelnik - These were everywhere in Prague, and my only regret was that I bought the first one I saw in the market stalls (a long hollow doughnut filled with Nutella spread). I then continued down the street and found they were selling these with even better fillings - like Nutella and strawberries.
USA
I lived in Florida for 6 months, and I used to have quite the obsession with Coco Pops beforehand. I thought that when I arrived in America I was going to have to say goodbye to them, but then I found out that they're also available there - just under the name Cocoa Krispies. Data-label outlined some of the reasons why brands go by different names - it could be 'the language, existing brands, translation issues and previous connotations'. The one I found the most oh my gad is that in Canada KFC is known as PFK (Poulet Frit Kentucky), and to be honest I think it sounds a lot cooler.
Back to the US, there were a lot of snacks I loved which is probably why I gained 5lbs whilst I was there, but something that I went through every week was this duo:
Blue Corn Tortilla Chips and Mango Salsa - I have good memories of walking in to Publix and going through a bag and dip of this whilst watching F.R.I.E.N.D.S on Netflix. They're supposedly a healthier alternative to regular tortilla chips and taste just as nice.
Austria
Sachertorte - I'm not usually a big fan of chocolate cake but this had just the right amount of flavour, thickness and moistness. It went great with ice-cream and a cappuccino.
Me and my friends pride ourself on always trying local food and treats whenever we're on holiday, but more than once we have found ourselves in McDonalds or Burger King - usually after a night out, concert, or when you're in Oslo and have 10 euros left and that won't even cover your starter. Another interesting bit of information I read on the research by Data Label is that Burger King is known as Hungry Jack's in Australia! I tried to impress my family with this at the table, but my little brother knew the answer as one of the gamer vloggers he follows is from Sydney. Have you come across any food brands that go by different names in your city? What are some of your favourite snacks that you've tried around the world?
G
*This is a collaborative post but all words and opinions are my own.
MY CURRENT RELATIONSHIP WITH FOOD (AND FITNESS).
Wednesday, 31 October 2018
This time last year I was going to the gym 5-6 times a week, intermittent fasting and cutting the carbs at dinner time so whilst my family was indulging in meatballs and mash I'd be having mine with a side of leaves (I do love spinach though). Don't get me wrong, I never actually felt like I was totally restricting myself because I still ate pizza, chocolate and all the good things that aren't good for us but I felt like I was always counting calories to make sure they fit into my macros or daily amount. Now I think I've got to the point where I won't feel guilty for eating cake on a Tuesday or saying yes to spontaneous dinners and drinks because I 'only have 400 calories left for the day'.
If you've been following my blog for a while or know me in person then you might know that I lost 20lbs last year and I think the hardest part is - what do you do once you reach your goal? I wouldn't even say I've reached that, but you get to a point where you don't want to lose any more weight, but could do with losing a bit of fat and gaining more muscle. We know that to gain muscle and 'grow the booty' you need to be eating more calories (and carbs) but then there's always that worry that I'm not going to stop and end up putting 10lbs back on. It's sometimes hard to find a good balance.
That being said, I've actually become one of those people that make the gym a priority and not just try and squeeze it in when I get a chance. I've just had an operation and can't go to the gym for 3 weeks and I don't know what to do with all this extra time. I look forward to blasting Eminem and running on the treadmill like I'm training for the new Avengers movie. So that is one relationship I think has been progressing well, me and Ocean Village gym are in a good place.
I think right now my outlook on my diet is 'eat well when I can, but not to sweat it when I can't.' How many times have you been out to dinner with friends and overheard someone say that they couldn't order the Katsu Curry because it's got too many calories? It does have a lot of calories, but if you're going out to eat once that week you might as well enjoy it. If you follow me on Instagram then you've probably noticed I spend my life at the cinema, and every week I'm there with my NOCCO BCAA drink and bag of Propercorn, because it's all about balance and enjoyment!
I've got a few trips coming up this month and when I travel, there's no such thing as a diet. There's no way I'm leaving Milan without a good plate of pizza and pasta, or Belgium without drowning myself in chocolate and waffles. So as I said, my aim now is to eat my greens, hit my protein goal and eat as well as I can when possible, so when I do give in to cravings or eat a whole KFC bucket to myself, I can allow it without feeling guilty. It would also be nice to get some abs.
I think we as women (and men) are always aspiring to look better, and we are our own worst critic. I can guarantee you no one is going to notice if you put on 2lbs over the weekend because you had a pig-out with your friends. At the end of the day, it is your body so you decide how you nourish it and what you do with it. If you want to get ripped and enjoy following mean plans then that's fine, and if you like going to the gym 5 times a week but decide you want a chocolate bar after your workout, don't let anybody tell you there is anything wrong with that.
I think we as women (and men) are always aspiring to look better, and we are our own worst critic. I can guarantee you no one is going to notice if you put on 2lbs over the weekend because you had a pig-out with your friends. At the end of the day, it is your body so you decide how you nourish it and what you do with it. If you want to get ripped and enjoy following mean plans then that's fine, and if you like going to the gym 5 times a week but decide you want a chocolate bar after your workout, don't let anybody tell you there is anything wrong with that.
What is your relationship with food like? Do you follow any particular diets?
G
STAYING HEALTHY WHILST TRAVELLING (AND WHAT TO DO IF YOU DON'T).
Sunday, 22 July 2018
I want to start this post by stating that, you shouldn't go on holiday to stick to a diet because you're on holiday and you're there to enjoy yourself and try new foods and not worry about macros. Instead, being mindful of the things you eat and do can mean you can indulge but also not ruin all the hard work you've put in in the weeks coming up to your holiday. I've just returned from a week in Portugal, and by some miracle I've come back weighing the same as when I left, and I definitely haven't been skipping any meals and was being ruthless with my ice-cream intake. When I go on a city break for a couple of days like Copenhagen or Barcelona, I don't watch what I eat at all because I spend so much time walking that it all balances out, and in my head I'm just imagining that all the extra fat is going to my butt. However on slightly longer trips, if I'm eating burgers everyday I end up feeling bloated, lethargic and bleh. Here are some of my tips for staying relatively on track whilst on holiday/vacation and what to do after you've returned if things haven't gone to plan.
1. Be realistic.
It's all well and good to tell yourself you're not going to eat after 9pm, or only have 1 ice cream in the whole trip, but when everyone else around you is doing the opposite it's the last thing you're going to want to do. Chances are you will gain a bit of body fat and you will slip up, but know that in the same way you didn't get to where you are now in a day you're not going to undo all your hard work by eating 1 Oreo cheesecake. Have a good time, make healthy choices where you can and know you can solve any slip ups when you get back home.
2. Choose lower calorie ice-creams.
So that way, you can still have two a day and not feel an ounce of guilt. If I fancied one during the day then I can always count on Solero! They had this peach flavoured one in Portugal with like a jelly centre that was only 50 calories and tasted delicious. The evenings were another story, there were chocolate orange, honeycomb and after eight milkshakes all round.
3. Buy a refillable water bottle.
Aside from helping the environment, you'll be a lot less tempted to buy other drinks if you've got water already on you! Just make sure to check the quality of the tap water first. I bought an aluminium water bottle off amazon and they're so great because you don't have to worry about keeping it in the shade as it keeps your water nice and cool (or hot if you want to make a cuppa at the beach).
4. Have your heavier meals at lunch time.
I don't know about you, but whenever I'm on holiday we end up having dinner at 9pm and then if it's a heavy one wake up feeling bloated and like a boulder. A lot of the time for dinner I opted for piri piri chicken, fresh fish or any sort or protein with veg and potatoes. Bearing in mind that lots of places in Albufeira were offering 12 euro menus which included wine, soup, salad, bread, your main and a dessert. I've got a massive sweet tooth so I'd rather eat healthier starters/mains and then indulge a bit more later.
5. Walk where you can!
Admittedly, we didn't do much walking on this trip but there were a hell of a lot of steps to get to one of the beaches. But when travelling through Europe, it's very easy to walk around most places so you can feel less guilty about everything you're consuming and you get to explore as well. A 40 minute walk at home is a lot more boring than when you're in new surroundings and it goes by a lot quicker.
6. Buy healthy snacks.
Since I practice intermittent fasting 80% of the time at home I don't really have an appetite when I wake up. So instead, I was carrying these very handy Nutreelife protein bars in my bag so I could have 1 during the course of the morning if we were heading out to the beach or for a walk. Each bar has over 21g of protein and are completely natural, vegan and gluten free. The bars are over 250 calories so they're definitely filling (probably not best as a snack before dinner), and have more of a powdery 'jaffacake cake bit' taste than a crunch. They kindly sent me over a box of 12 to try and my favourite flavours were the chocolate orange, chocolate mint and maple syrup. If you have space in your luggage, then you might also want to bring along some of their pea protein powder so you can have a quick shake in the morning with your breakfast to reach your protein goals for the day. Each serving has 26g of protein and unlike some other protein powders, are very low in fats and carbohydrates.
7. Use the hotel gym (or pool).
So me and my sister started off the week really motivated, and were at the hotel gym by 10am ready for our 30 second sprints on the treadmill. Sadly the treadmill had other plans and every time you took your feet off the belt it stopped. It was humid as it was next to the indoor pool so after day 2 we kinda gave up. Instead, we went and did water aerobics woo!
After your holiday.....
8. Don't panic.
It's perfectly normal to go on holiday and come back a bit plumper or with a different body composition to when you left. As I said, in the same way you didn't get to where you are in a week you're not going to lose all your hard work in a week either. Most likely you'll be back where you left off after a week or two of adjusting your diet.
9. Don't weigh yourself straight away.
If you're feeling bloated and heavier then you probably are, but a bit of ignorance is bliss. Weighing yourself straight away will just piss you off and you're probably carrying a lot of water weight that will disappear once you start eating clean again. Stick to low sodium meals and drink plenty of H20, moving on to my next point.
10. Increase your water consumption.
If you've had one too many mojitos or G&Ts then getting your 8 glasses in a day is vital now to rehydrate your body and flush out all that alcohol (and regrets).
11. Revamp your eating/fitness schedule.
Sometimes your body needs a break to eat whatever you want to claim back your sanity and then come back pumped and ready to get into it again. Take some time to plan out your workout schedule for the week and your eating plan. If you want to find out a bit more about intermittent fasting and how it can work for you head over to my post. Additionally, you may want to use all those extra carbs you've consumed to implement a carb cycling routine. The key here is to eat cleaner, work out what your maintenance calorie intake is and then subtract 200 or so if you're looking to lose the weight.
As always, I'm not an expert and I'm only speaking from experience here and what works for me! Are you guys going on a summer holiday or have you been anywhere lovely recently?
G
CARB CYCLING: THE KEY TO LOSING FAT BUT MAINTAINING MUSCLE.
Sunday, 13 May 2018
Throughout my teenage years and early twenties (and thanks to TOWIE), I was let to believe that carbs were the enemy. I'm not saying that eating a pizza or bowl of pasta every night is good for you, because it's not and you will notice your junk getting bigger progressively. However, I'm here to tell you that you don't have to follow a 'no carbs before Marbs' diet just to get your body looking it's best. The truth is there is not one plan that fits everyone, as everyone's body is different. For me I've found a combination of intermittent fasting and carb cycling work for me, whereas I know others who practice keto (high fat/no carb) and find that works for them. To put it simply, carb cycling is well, cycling your carbs. If you want to find out more about carb cycling, how I do and examples of carb cycling keep reading my bread loving friends.
What is Carb Cycling?
Carb cycling is essentially 'cycling' the amount of carbs you eat on a particular day. So on certain days you will be getting a higher amount of your macros from carbohydrates than on others. I tend to keep my protein levels at the same amount (130-135g) and raise my fat levels slightly on my lower carb days. It's important to know that you shouldn't be filling yourself with simple carbs and cakes just because you 'can' as you probably won't get the results you're looking for and will be disappointed.
Why does carb cycling work?
Carb cycling works because it keeps your body guessing and it doesn't get used to pulling energy from one source and more importantly, doesn't stall your metabolism. When on a low carb diet, your insulin sensitivity increases which can help with burning body fat instead of energy. When eating high carb, you produce more of the hormone leptin which keeps you fuller for longer, and therefore you are less likely to binge eat.
The problem with following a low or no carb diet for a long period is that a. your body starts to get used to this and stops burning fat, your metabolism slows down, and eventually you're going to be so deprived of carbs that you're going to walk past a cake shop and run for everything and then need to run for the Gaviscon after.
The problem with following a low or no carb diet for a long period is that a. your body starts to get used to this and stops burning fat, your metabolism slows down, and eventually you're going to be so deprived of carbs that you're going to walk past a cake shop and run for everything and then need to run for the Gaviscon after.
Creating your carb cycling plan
There are different approaches to creating your carb cycling plan. Some people change the amount of calories they consume in the day and may also change their fat/protein levels accordingly. Some people strictly do high carb days and days where they consume 0 net carbs. I try and keep things as simple as possible.
The first thing you want to do is calculate your normal macros to either lose, maintain or gain weight/muscle. This calculator does a pretty good job of working it out for you.
My protein levels always remain at 1g of protein per lb of body weight so I try to aim for 132g of protein daily.
According to the IIFYM calculator, my daily fat intake should be 56g of fat.
The rest of my calories I will get from carbs which tends to be around 129g of carbs.
In terms of calories, I will try and aim for 1400kal.
How my macros/calories change on lower/high carb days.
I split my cycle in to 3 amounts - low, medium and high carb days. My macros for my medium carb days usually look like the above, or I try to aim for 100g of carbs. I plan my high carb days (twice a week) when I'm going to be lifting heavier weights and working on the booty (because we want that to keep growing) and on those days I will slightly increase my carbs and lower my fat so my macros look like this:
Protein: 132g
Fats: 25g
Carbs: 150g - 175g
On my lower carb days, I aim for upper body workouts and cardio. I actually feel more lethargic when I eat larger amounts of carbohydrates so find I have higher endurance levels with these macros. My macros for these usually look like this:
Protein: 132g
Fats: 65g
Carbs: 50g
In a week my typical week split may look something like this:
MONDAY: HIGH CARB | GLUTES & LEGS
TUESDAY: MED CARB | UPPER BODY
WEDNESDAY: LOW CARB | CARDIO & CORE
THURSDAY: HIGH CARB | GLUTES & LEGS
FRIDAY: LOW CARB | REST
SATURDAY: MED CARB | REST
SUNDAY: MED CARB | FULL BODY CIRCUIT
My experience with carb cycling
I know what you're probably thinking, this seems like a lot of work and calculations G. Which is why I don't follow it religiously and there are weeks where I don't follow it at all. I just try and plan ahead roughly whether I'll be having a H/M/L carb day and factor in foods that fit those macros. For example if I know I'm going out for pizza with my friends on Saturday, I'll make that my high carb day & leg day, because I'm deffo gonna be consuming over 150g of carbs ya get me?
I found this has been a good system for fat loss and curving cravings as I know I don't have to say goodbye to pasta, toast / mayo and cheese and such for good. I do find it's a good plan that fits with my fitness regime and will allow me to maximise my results. I am hoping to do this for a month continuously and cut down on the cardio just to see what my 'gainz' are.
As always, this is just a guide from my findings and experience, but it isn't something for everyone! To show my appreciation for carbs in the comments, I'd love to know what your guilty carbalicious pleasures are - for me it's always pizza and cheesy garlic bread.
G
I TRIED THE 'SOSHAPE' DIET PLAN FOR TWO WEEKS AND HERE IS MY VERDICT.
Tuesday, 28 November 2017
Me and food have a pretty rollercoastered relationship, there are days where I just crave greens and then there are days where I want to stuff my face with everything above 1000 calories. Having embarked on this lifestyle change this year I've become more interested in what I actually put in my body, and enjoy exploring the different effects different 'diet/lifestyle plans' have. I've decided to make it a monthly task to try a different thing, well for like two weeks (vegans, stay tuned). This month the lovely people at SoShape sent me a two week plan to try and test and I'm here to tell you all about it.
STARTING THE DAY RIGHT WITH THE NUTRIBUDDY BREAKFAST KIT.
Thursday, 25 May 2017
Hi chickens! I've been looking forward to telling you guys about Nutribuddy's new breakfast kit for a while now because I've been so happy with it! Last year I did a review on their sculpting whey and weight loss products which you can have a look at here and found it worked great (I'm still using it). So when I was offered the opportunity to review the 'Nutribuddy Breakfast Kit' I jumped right on board. In fact I'm currently sat here drinking my chocolate brownie breakfast shake now, I know it's meant for mornings when you're on the run but it's quickly become one of my favourites and so drink it at home anyway. If you'd like to find more about the breakfast kit keep reading for a full review!
5 REASONS WHY YOU SHOULD BE DRINKING MATCHA TEA, A COLLABORATION WITH OCHA MATCHA.
Tuesday, 14 March 2017
By now we all know the benefits of green tea and it's not just a hot beverage for the health conscious and meditators. Now it's all about the superfood variety that is Matcha tea. For those who are hearing the term for the first time, Matcha Green tea is the highest quality powdered green tea available. Matcha is also my flavour of choice when it comes to bubble tea, and I was excited to try making my own at home with Ocha Matcha's kit. The powder is so vibrant you'd think Shrek and Hulk had a say in the making process.
15 PEOPLE ON THEIR FAVOURITE WEIRD AND WONDERFUL FOOD COMBINATIONS.
Monday, 28 November 2016
I love food, so it was about time there was a food related question of the month up on the blog! The whole idea started when I was eating my perfectly normal Hawaiian pizza and a friend commented on how pineapple does not belong on pizza, which then led to a deep discussion on what weird and wonderful foods we like to pair together that aren't necessarily very conventional. Here's some of the best ones you guys contributed!
STUDENT COOKBOOK | WHITE FISH SOUP (EMBLANCO)
Thursday, 10 November 2016
It's been so long since I've put up a new recipe, I find I'm never patient enough to take photos first or I just think it's something too basic which you all probably know how to make! I've decided to keep this up just so I have an online recipe book to refer to, considering I keep forgetting how to make or forget to jot down the method! So here is a gibraltarian/spanish fish soup that's perfect for the winter months and will be ready to enjoy in half an hour! I know fish soup sounds pretty grim, but this is one of my favourite winter dishes and despite the name it doesn't actually taste that fishy.
SUMMER RECIPES | MEDITERRANEAN STUFFED PEPPERS
Tuesday, 7 June 2016
It's been a while since I put a recipe up on my blog, mainly due to the fact I've been changing my diet to a healthier one so all I ate last week was omelettes, salads and pitas. Now that I've actually stuck to it for more than a week, I'm trying to incorporate healthier and more filling meals into my diet. With summer being just around the corner (and already started for some) I thought I'd do a mini weekly segment with some healthy and easy recipes for y'all to try.
It's been a while since I put a recipe up on my blog, mainly due to the fact I've been changing my diet to a healthier one so all I ate last week was omelettes, salads and pitas. Now that I've actually stuck to it for more than a week, I'm trying to incorporate healthier and more filling meals into my diet. With summer being just around the corner (and already started for some) I thought I'd do a mini weekly segment with some healthy and easy recipes for y'all to try.
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