Today my other half sent me a link to a well know newspaper. The headline:
“Low carb high fat diets could knock 20years off your life, 25year study suggests” -
Depending on which media company report on this and how much of a sensationalist claim they make will depend on how you receive the message!
The study was published in the Lancet. Basically they’re saying that an excessively low carbohydrate diet (less than 40% of calorie intake) coupled with a high animal protein/fat intake reduces your life expectancy. Equally a diet excessively high in carbs (over 70%) isn’t great either!
The study is no doubt going to kick off World War III between camp low carb and high carb camps! Heaven forbid we go with the “everything in moderation approach!”
So I’m a dietitian and it’s my job to deliver complex dietary evidence in a practical, user friendly message so here goes;
1. For the general population you’re at lowest risk if you’re eating a diet that contains between 40% to 55% of your calories from ‘Mostly’ unprocessed, whole grain carbohydrates... Whole rolled oats, Quinoa, Millet, Bulgar Wheat, Basmati rice, Cous Cous. When I say ‘mostly’ this means you can also eat a little Granary bread/Granary crackers too!
2. IF you choose to opt for the lower range of 40% calories from carbs replace the other calories by increasing healthy plant protein sources such as Tofu, Tempeh, varied beans; butter, edamame, broad, and kidney beans (just some of my faves), chick peas, split peas, lentils, chia seeds, hemp seeds, nuts.
3. If you’re increasing your fat intake (again there’s a pattern forming here)... choose ‘real’ ‘unprocessed’ sources like avocado, mixed nuts, olives, butter, cold pressed rapeseed/olive oils, and oily fish. When we say processed fats we mean those found in most fast foods, takeaways, pastries, and convenience foods! That’s DOESN’T mean you can’t eat these ever!
The picture I’ve posted shows just some of the incredible recipes that contain all these foods in the Fine Diet Plan @finedieting 🙌🏼😍🌟👌🏼
Today marks day 5 of #celeryjuicechallenge ! Marcus and I are both doing it. I’ve noticed a change in my skin already! If you don’t know that much about the benefits of celery juice, I encourage you to do some research @medicalmedium. From acne, anti-aging, eczema, to blood pressure, ADDD, ADHD, energy, cancer and autoimmune diseases..It is pretty incredible what it does for our bodies and our guts. ~~~~
How does it work? We make the celery juice every night (2 bunches make 2 servings) store in the refrigerator with a tight lid, and enjoy first thing when we wake up. You do not add anything to the juice, and you enjoy on an empty stomach. You can do this even if you don’t have a juicer..use your blender and strain to collect the pulp.
Tips: It doesn’t store well over 24 hours. It loses a lot of the nutritional values due to oxidation. Other sites will say 48-72 but I tested that theory and it wasn’t the same..I make at night before bed so I don’t have to go through the hassle of making it at 6:30 am. Also-store in a glass container with a tight lid! Plastic speeds up the oxidation process.
Earlier this week I asked you guys for recipe suggestions and you gave me some great ideas and good challenges... I’m definitely going to have to learn some Indian dishes! But I chose the one that I have been thinking about a lot: easy recovery meals (or anytime meals, really). This is basic but delicious, try it out and give me your yelp review 😝. __
Steak Sunrise Bowl ☀️ 🥩
You’ll need: tomatoes, golden beets, radishes, green onion, broccoli sprouts, spring mix, basil, olive oil, pink salt, pepper, and grass fed steak.
Chop veggies and put in bowl, grill steak to desired done level, top off with basil, salt, and a little olive oil.
If you want more fats you can add a fried egg on top or nuts. Mix it up and make it your own.
So there’s these new things in my life... I’m slightly addicted.
They’re really nothing like my other chocolates. It’s more like a very healthy granola bar infused with bee majik and smothered in white chocolate. But it’s the same no dairy, no refined sugars, no crap commitment we’ve always carried. 🐝
You can stop by for a free sample @bhramari_brewingco Now through Aug 26th 🐝
These amazing pics were taken by @thefotobycoco at the gorgeous vacation rental @canaanvalleyfarm
BOLINHO FIT DE FRIGIDEIRA OU MICRO
01 ovo inteiro
01 banana madura amassada
03 csopa de farelo de aveia
01 csopa de cacau em pó
1/2 cchá de fermento em pó
01 pitadinha de sal
MODO DE FAZER
Bata o ovo num prato, coloque a banana e amasse bem, depois misture o cacau, adicione a aveia, o sal e por último o fermento. Despeje em uma frigideira antiaderente (untei c/ óleo de coco) e leve ao fogo baixo (cuidado p/ n queimar), tampe e deixe alguns segundos, vire e asse do outro lado OU leve ao microondas por 3 min. em um recipiente apropriado.
Depois divida ao meio,
recheio banana e pasta de amendoim
cobertura:chocolate 50% cacau (derretido no micro)
1 27 hours ago
This pistachio tomato tart is one of my favourite summer dinners at the moment🌞🙏 (especially when followed by large amounts of coconut ice cream 🥥🙈 )
Fat loss is NOT about extreme restriction. It's about properly fueling your body to stay fuller longer. .
So.... Balance your plate with a good amount of protein veggies and your favorite sources of carbs ( for my low carb followers, I have some carb swap options down below)
P. S. Don't forget about staying hydrated
Along with your balanced food plates. Be sure to drink enough water in order to distinguish a tail hunger from dehydration
Low carb food swaps
*Tortillas/bread ➡️ lettuce/ cabbage / Chard *rice ➡️ cauliflower rice *pasta ➡️ zoodles (zucchini noodles) / spaghetti squash * potatoes ➡️ turnips
*lasagna sheets ➡️ eggplant
*burger buns ➡️ portobello mushrooms
Be sure to really pack on the extra veggies when opting for a low carb lifestyle, that way you incorporate more food volume to keep you Fuller longer
1 47 hours ago
Make your own Frappuccino at home! Delicious & filling! This has 20g of fiber and 20g of protein 😍 2 scoops of F-Factor protein powder, a cup of almond breeze, a tsp of unsweetened coco powder, & some cold brew! Tastes like a Frappuccino but it’s a fraction of the calories + it has tons of protein and fiber!! And it’s #ffactorapproved 😎
1 187 hours ago
This Indian-inspired sautéed green bean recipe is fire 😯 I don’t think I’ll ever cook green beans any other way 👉🏼 ingredients: mustard seeds, sesame seeds, green beans, ginger powder (or fresh ginger minced), turmeric powder, tomato paste, salt and pepper💥 too easy and too good.
So I haven't mastered the art of food pictures yet, but just bare with me on this one alright?! .
Earlier in the week in my stories I posted this delicious Taco Bell inspired macro friendly Crunch Wrap I made. 🤤 So, if you missed it here are the macro deets for 1 Crunchwrap:
For those of you who have been waiting patiently for the recipe, here you go! Give it a shot and tag me! Tell me what you think! 😊
6 oz. Lean ground Turkey
1 low-sodium taco seasoning packet
Handful of iceberg shredded lettuce
1 low-carb large flour tortilla
1 crunchy tostada shell
2 tbsp salsa con queso
1. Cook Turkey according to taco seasoning packet.
2. Warm queso in microwave or on stove briefly so it is not room temp. (Just a little warm!) 3. Lay out your large flour tortilla
4. Scoop your warmed queso into middle portion of tortilla, smoothing out and staying away from edges. (2" or so from edges).
5. Scoop out your cooked Turkey taco meat and cover your layer of cheese.
6. Place the tostada shell on top of taco meat.
7. Sprinkle shredded lettuce on top of your tostada shell.
8. To fold crunchwrap: Grab ends of flour tortilla one at a time and fold towards the center. Hold your folded ends until you have gone all the way around and wrapped completely.
9. Spray non-stick spray on pan and heat to medium temp.
10. Place your crunchwrap, FOLDED BOTTOM SIDE DOWN on your pan and heat for 2-3 min or until lightly brown. Flip and repeat for top side.
11. Serve and enjoy! 🤤
BOWL O’ GOODNESS 🙌🏻 piling on as many veggies as my heart desires. Because ya can never pregame the weekend with too many veggies .
I like to live it up on the weekends - not raging at the bars (HA! college was a long time ago) but getting active, exploring new restaurants, drinking a nice glass of wine (or two), and chowin down to my heart’s desire. Life’s about balance, people. Don’t miss out on the best parts of life because you’re stressing about having to eat perfectly or focused on losing that last pound or two. There’s so much more in this world that’ll bring you joy. .
DA GOODS: massaged kale salad with @brandlesslife apple cider vinegar and @wearebrightland olive oil, carrot ribbons, tomatoes, sautéed zucchini in @chosenfoods avocado oil, blueberries, Persian cucumbers, and @manitobaharvest hemp hearts
So I rarely talk about my work life on here but I’m a workaholic! I’m not complaining though. I’m thankful for every opportunity that comes my way. But today after work, instead of doing more work I chose to take a nap. Why am I telling you this? Because we all have choices. Even the smallest choices can impact the course of our days. So I’m just saying do what more of what makes you happy and well. Choose happiness. Choose love. You deserve. •
dinner: check out my stories to see a step by step on how I made this bowl. There’s @safecatchfoods tuna involved!
anyone else remember pizza fridays at school? 🙋🏻♀️ it was the school lunch i genuinely looked forward too, and most of the kids who brought their lunch skipped on fridays just because there was pizza 🍕 what i learned - don’t get in between a kid and their pizza, they take it very seriously 🤣 but also that pizza was something to look forward to, to enjoy!.
pizza was one of those foods i deemed as “bad” when i was struggling through my disordered eating habits (i never had an eating disorder, but experienced plenty of disordered thoughts around food) ❌ it was one of the foods i never allowed myself to have - why? i honestly don’t remember what in particular that made me categorize pizza as a “bad” food but that’s what it was 🤷🏻♀️ and in the past three years since i started working toward healthier eating habits and fixing my relationship with food, i got rid of the label of pizza as “bad” but still, i barely had pizza.
it was habit for me to say no to pizza at that point, i said no because that’s what i always did 🙅🏻♀️ i was missing out on celebrating my grandpa - he passed in 2015 and we always spend his birthday eating pizza and drinking mai tai’s, but i always passed on the pizza and got a salad 🥗 i cant even remember if i wanted pizza and simply ordered a salad because i wanted to or because it was what i was used to doing.
the point of this is, now that im aware of this what do i do? the first sign of me wanting pizza, i make it or order it 🍕 though i usually choose to make it simply because i love cooking, but i have ordered it a few times. it is me actively choosing to acknowledge my want for the food and enjoying it 🤗 and this year, i plan on celebrating my grandpa in full with pizza but maybe picking a kombucha over alcohol still 🤣.
happy friday friends! #fitstrongshann.
@mikeys pizza crust topped 🍕 with @raoshomemade sauce 🍅, fresh mozzarella 🧀 and fresh spinach & basil 🌿
74 111012 hours ago
"Don't vegans just eat lettuce"
Yes, but also other stuff! 😄
Brunch for one please 😍🍅🍳 happy Friday my friends! I made myself this spread after my killer @madeline_moves full body workout this morning with one of my best friends. It’s loaded with farm fresh ingredients and protein! Here’s the #deats •
(From top to bottom lol) @wholefoods microgreens, farmers market tomatoes, @vitalfarms egg, @good_culture cottage cheese, sautéed squash, peppers, zucchini & more microgreens !! •
Headed off to get a massage & then go walking with another bff!! Sound yourself with people who inspire you, and as always, be positive 💥
43 48811 hours ago
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