The weather is cold.. So warm up with our ‘meat free’ healthy lentils recipe. Special thanks to our favourite chef Eloise Jury-Izzo ..
I love lentils! Lentils are often overlooked, even though they’re an inexpensive way of getting a wide range of nutrients.
For example, they’re packed with B vitamins, magnesium, zinc and potassium.
Lentils are made up of over 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.
Though different types of lentils may vary slightly in their nutrient contents, one cup (198 grams) of cooked lentils generally provides about:
Calories: 230
Carbs: 39.9 grams
Protein: 17.9 grams
Fat: 0.8 grams
Healthy Lentils With Coconut and Curry
Rinse 1 cup of brown or black lentils
Cook lentils as per packet in a seperate pot.
Onion 1 x chopped
Leek chopped
Carrot chopped
Sauté with 3tbs of good olive oil
Add a chopped garlic clove and sweat for 1 minute
Now its time to add your desired amount of red curry paste
Sauté
What about other veg? Yep, add as you wish, we love some spinach (topmato and potato also is a favourite so play with it)
Simmer with 1 litre chicken stock for 20 minutes
Blend soup
Add a can of coconut milk and then your lentils
Simmer 20 minutes
S&P to taste & throw in some chopped coriander to finish!
Serve with a dollop of greek yoghurt and a handful of fresh baby spinach.
This goes awesome with some slow cooked braised lamb shank added to it. But to be honest baked fish could be added also. Simply add an additional handful of meat at the end with your yoghurt and a squeeze of lemon. Yumm!
Your Family Making it Happen and Changeing Lives Since 1980
Dion Mychalyn
Club Leader
What I Believe is Good Nutrition
Never before has there been more conflicting information about good nutrition and what we should eat for health, wellbeing and improved body composition (fat loss). The fact is, it doesn’t need to be that hard and I will share with you a checklist, to see if your diet or the diet you are embarking on fits the bill.
good nutrition
But before I get into that lets look at some key principles of any healthy eating plan. You see there are so many different diets and approaches out there, so which one is best? The ‘zone’, ‘keto’, ‘paleo’ or even the ‘csiro’ just to name a few, which have had some attention in recent years.
Unfortunately I believe the media gives a poor wrap to many diets and ambassadors, such as ‘Pete Evans’ from my kitchen rules, who has recently been slammed for his beliefs about the paleo diet and what it claims to cure. Well, regardless of what the media makes of it, these persons are helping thousands of people live better lives. Should they be ridiculed for such beliefs? As adults can we make our own minds up about what we will or will not believe? I think so… But controversy sells newspapers. My point is, do your own research and make your own mind up before forming an opinion.
I believe through evidence I have studied that it is through nutrition we can give our body the proper fuel to generate and regenerate a healthy functioning body.
Here are Good nutrition rules to live by:
“Let food be thy medicine and medicine be thy food” ~Hippocrates
“He who takes medicine and neglects to diet wastes the skill of his doctors.” ~Chinese Proverb
“Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food.. stay away from these” ~Michael Pollan
What are Keys to Good Nutrition?
To me the key to good nutrition is to practice 80% not 100%. This means you will slip up but that’s ok. It’s how fast you get back to plan that counts. Actually I believe all good plans allow you leeway. Human beings are disciplined but we also like to make choices.
When going off plan think about the consequence… Everything has consequences. If I have eggs, avocado tomato and salmon for breakfast my consequence is to feel energised, satiated and focused throughout the morning and actually the whole day (did you know high protein/ fat diets make you happier throughout the whole day?) Viva members can check it out here just log in first.
But if I eat a sugary cereal and juice for breakfast I am not content, still feel hungry, lack focus and am more likely to crave sugar throughout the day. Sound familiar? This sort of meal plan actually sets us up for failure throughout the day as ‘the sugar switch’ is activated and your brain seeks more throughout the day.
What next?
I am trying to write this in a way you can understand and not bore you with the details. We find when people hire coaches they want results, so our job is to download you with what to do and not all the details. So please take a few points out of this article and practice it rather than questioning it. This is not a diet, this is just a good healthy opinion on how to form your own.
Here are my some awesome healthy sweet recipes to curb your enthusiasm for sugar and feel no guilt. That is what a good diet does! It allows you room to move, not like a bodybuilder who is so strict they then just ruin it for the other 8 months. I would much rather be 4-6 weeks off my best shape all year round than in shape for 8 weeks out of 52 🙂
Make it Happen
Club Champion Dion
So you’re doing exercise classes but still not shifting the weight?
Exercise classes and movement is essential to offset many illnesses and help with weight loss. But you can lose weight without exercise. However the many health benefits from partaking in exercise certainly stack up in favour, as well as decreasing anxiety, depression and just feeling awesome!
But today we are not talking exercise classes, we are talking about seeing results with your weight! And here is something plain and simple! You eat too much!
In the 90’s bodybuilders got more ripped than ever. The common way to do this was low fat diets. Everything went low fat and the sugar industry (cereal companies and others alike) tarnished fats name by stating “its fat that has led to the obesity epidemic”. And still today we have Australian guidelines stating we should eat as much as 65% of our calories from grains and cereals. However, now know due to the effect these foods have on hormones such as insulin, is just way too much for fat loss, for not only sedentary individuals but also active ones.
“It’s more than exercises classes it’s eating too much carbs that’s making us fat”, we say in 2000’s.
In the 2000’s and say the last 10-15 years we have had a huge switch from carbs as king to fat as king. This means today we see fat as our friend and the evidence is overwhelming for fat loss. Dr Mark Hyman explains why fat is our friend here and is a great advocate on turning to a high fat, moderate protein and lower carb diet.
So again, it’s more than just exercises classes it’s what we eat. But is it what or is it how much or….
So the fat loss revolution still remains and the paleo diet, keto diet, zone diets have all grown in popularity and of course all work.
But here are some facts for you in which we have shared time and time again. ‘Success leaves clues’, say’s Tony Robbins and well… He’s right!
Every single person who has lost weight, is in a healthy weight range or simply looks great has a habit or many habits which they have changed, or employed, to do this. Period!
Eat protein and fat at each meal. Period. It keeps you fuller for longer and yields a much higher metabolic response. Meaning you burn more fat in metabolising these foods. Not sometimes, not mostly, all times!!!!
Reduce alcohol intake. Period. If trying to get in shape it simply gets in the way on so many levels.
Reduce sugars. Period. They get in the way of fat burning and promote fat storage.
Reduce dairy. Period. Go high fat quality dairy and use it minimally.
Eat less. Period.
Back to today. It’s the sugar and the lack of exercise classes that’s making us obese!
Yep. Sugar is now the bad guy. In fact “there has been no greater detriment to our health than the increase in refined sugars to our diet”. Yep I said it and the research is undeniable.
Now all carbohydrates get broken down to sugar. We know these carbohydrates as simple or complex. Bottom-line is, they all breakdown to sugar and some just do more slowly and carry a hell of a lot more goodies with them. But sugar i.e. soft drinks, cakes and cookies carry limited to none. So it’s safe to say that those who need to lose weight probably consume too much sugar.
The real problem….
We eat too much and do too few exercise classes
There are factions in the nutrition industry who will refuse this as it’s easier to say it’s not their fault… or some ingredient big Pharma has introduced is suppressing their thyroid…
Nope I see it all the time, people say they do one thing and do another. They are good one day or 15 and then take 5 days off the habits that make change. And the biggest is eating too much. Food is everywhere and so easy to access. People get bored, they don’t account to a plan and then justify a snack.
When having a plan such as precisions nutrition calorie counter we discuss here in ‘lean body eating’ using your hand as a guide, you have a simple plan. In my experience even with friends and family do I see people plan their meal choices? In fact never! Most will treat themselves for ‘seconds’ without a second thought. There is definitely no checking that they have the fist of protein, thumb of fat or cupped handful of veggies (mentioned above in link). Yep straight to lasagne. Yum! Or grab a chocolate bar to share on a Saturday night, while smashing 3 glasses of red, which is also not allocated to a plan.
Guys, success leaves clues
My wife was in awesome shape winning many fitness model comps and in fact Ms Australia by…. drumroll. Saying No!
No to extras
No to seconds
No to sugar
No to an unplanned snack.
Instead she had a plan. Knowledge is power! Knowing she has eaten enough at breakfast and lunch enables her to say ‘No’ to an afternoon snack knowing it is boredom, lack of will or something else than hunger that is leading her to contemplate this. Most do not do this.
I only use Kristy as an example here as it sums up this article. Kristy had a solid plan. Check! This kept her eating the right foods and stopped her overeating! The plan reduced alcohol, sugar, and grains and had her eating just enough and not too much!
Now if getting in shape is your goal, then this article has some pretty advantageous advice for you. And of course if you wish to stay healthy and are happy where you are then yes you can indulge. I do. BUT I have a habit to follow like exercise classes, intermittent fasting the next morning and dropping all carbs the day of and after the ‘pig out’.
Bork as you like but habits are the clues that lead to success!
Build some of these weight management habits and do them year in and year out. You won’t ever have a weight management issue again!
It’s not carbs. It’s not fat. It’s your choices!
Make it happen
Dion Mychalyn
As always if you want to bring a mate or come for a visit click below and join the Viva family!
Lean Body Eating Is Do-able!
Lean Body Eating Requires a little planning and focus but the results are deifintely worth it!
According to the precision nutrition system, counting calories is over rated and for most people just not necessary. I tend to agree unless you are in a small amount of the population going ‘super lean’. Chances are you’re not and you just want to be fit, look good and ensure your fairly healthy.
Our approach to lean body eating employs the precision nutrition’s approach and I have detailed it for you below. Let’s keep it simple as the best plans normally are that… Simple!
Components of Muscle Building Meals.
2 palms of protein – the building blocks of muscle.
3 fists of veggies – loaded with vitamins, minerals, and fibre.
1 fist fruit, starch, or whole grains – carbohydrates to help add healthy calories.
1/4 cup healthy fat – helps increase natural testosterone and other good stuff.
A big glass of water – Because water makes up 70% of your body. Most people including you are dehydrated!
Lean Body Eating Grocery List
The following grocery list will be enough to make all of the meals listed here. Plus, you’ll have some leftovers.
• 1 dozen eggs
• 1 red capsicum
• 1 small red onion
• 1 bag baby spinach
• 1 avocado
• 1 jar coconut oil
• 1 package fresh raspberries
• 1 package fresh blueberries
• 2 pounds lean ground beef
• 1 bag broccoli slaw (or coleslaw mix)
• 2 medium-sized sweet potatoes
• 1 bottle olive oil
• 1 bottle white wine vinegar
• raw mixed nut mixture (pecans,
cashews, macadamia, almonds)
• 1 jar almond butter
• 1 container vanilla protein powder
• 1 can coconut milk
• 1 bag frozen mixed berries
• 1 carton unsweetened almond milk
• hot sauce (optional)
• paprika
• garlic salt
• red pepper flakes
• sea salt
• pepper
Stuff You Should Have In Your Kitchen
You don’t need a ton of tools to make Muscle Building Meals, but you do need a
select few;
• Cutting board
• Chef’s knife
• A large pan or wok
• 1 small omelette pan
• baking sheets
• 1 can opener
• 1 big mixing bowl
• 1 blender
The Ultimate Muscle Meal is how customizable it is. As long as you follow the rules and have all the components, you can really do whatever you want.
Want chicken instead of beef? Go for it.
Prefer salmon instead of chicken? Do it.
Hate broccoli and want to use carrots? Sure.
Like to make scrambled eggs with veggies and fruit for dinner? Why the hell not. Go crazy.
Easy roast chicken.
Ingredients
2 boneless, skinless chicken breasts
salt
garlic salt
pepper
paprika
Preheat oven to 375 degrees
Cut fat off chicken
Season chicken with a pinch of salt, garlic salt, pepper, and paprika
Put in the oven for 30 minutes.
Batch meals
Roast six chicken breasts at a time. Cook 2 pounds of ground beef and use one for lunch and one for dinner. Bake 4 sweet potatoes at once. Put everything in the fridge and can freeze.
Buy made-for-you spices.
If you like to make your own spice blends go foor it but why make it harder than it needs to be? Hit the grocery store and grab some pre-made steak seasoning and chicken rub.
Use liberally.
Buy made-for-you meats and veggies.
If you want to make it very easy on yourself, simply go to a Whole Foods or organic grocery store, head to the deli section, and load up on their pre-made chicken breasts, burgers, salmon, and veggie combos. It’s a little more expensive, but it can save you time.
Focus on one meal at a time.
We just gotta say it one more time: don’t try to replace all of your meals at once. That all-or-nothing attitude will get you nowhere.
Instead, pick one Ultimate Muscle Meal, grab all the ingredients you need, and make it today. Then make it again tomorrow. And again the next day.
I also like this on healthy breakfasts made simple.
After you’ve made it every day for a week or two, feel free to add another one.
So there is a great start to kick you in the right direction. Feel free to email us at Dion@vivafitness.com.au and if you want a customised plan reach out and we can help manage your personal nutrition plan for you.
Arrange a Free Workout Today
Make it happen
Dion
Boxing Lessons in the Ukraine Were Humbling
I love to plan holidays around exercise! So boxing lessons when vivisting the Ukraine (the moherland) with my father certainly interested me!
It just makes me feel good and is a great way to learn and bring back new skillsets to pass on to trainers and clients.
I love martial arts and when i visited America I did kickboxing, in Asia I did various martial arts and Muaythai, so it only makes sense when visiting the Ukraine to box! Ukrainian boxers are amongst the best in the world and they are renowned for being strong and resilient and I wanted to learn some of this in my holiday to the Ukraine.
Yeah I can box… But these guys humbled me…. Big time!
So I visited 4 different clubs and had personal training sesions which lasted for 90 minutes. We moved around in the Ukraine as it was a visit to look into my fathers family heritage and after wearing my father out i would take off to do some of my own homework… Oh and burn off all the beautiful food I was eating!
What did the boxing lessons teach me?
Although the techniques were different from each coach there were some key take homes from my boxing experience in Ukraine;
Stand Tall and Beautiful! Be upright wiih legs almost straight and keep high on your toes as you will see demonstrated in the video by myself and the guy in blue shorts. This is a pro boxer who practices this stance and ‘relaxed bounce’ daily for about 20 minutes. It goes to show how important the basics are …
It’s all about footwork! Nothing new here but as stated above if your stance is poor then your defence will come undone. This is a daily practice for a Ukrainian boxer.
Speed! Be tall and on the toes so you can execute techniques wih speed effortlessly. As you will see with the bald guy (he is demonstrating the lessons we did in our session) speed is the focus as well as counter punching whilst moving.
I loved the techniques we learned and have put together a series of lessons which focus on these points in our weekly boxing classes on Tuesday and Wednesday night at Viva!
These Healthy Sweet Alternatives Make a Great Breakfast Too!
Want something after dinner? A healthy sweet alternative perhaps? Or do you need to prepare a breakfast the night before?
Often people get stuck on how to enjoy some variance in meal plans, without the guilt. Therefore, too often, we resort back to easy, on the go snacks, like crisps, pretzels, chocolate’s and more. Today we have some solutions which can be prepared in advance and are all whole foods, which don’t carry the health associated risks of indulging in refined sugars and table salt.
These options below were prepared and presented at Viva fitness recently by our ‘food mentor’ and masterchef Eloise Jury who also does some catering on the side. You can reach her here
Coconut and Chia Breakfast Pudding
400ml Coconut milk (or any plant based milk)
¼ cup chia seeds
1 Tb coconut sugar
Combine all together, stir occasionally over 30 minutes
Health and fitness is a mindset and one that is followed with small practices! Allow yourself to change one thing at a time and enjoy learning more ways to better what you ae currently doing. Be positive and Make it happen!
Dion Mychalyn
How Much Exercise for General Health?
Many people overestimate how much exercise for general health is actually required. General fitness and lifestyle is such a broad fitness category and yet only 13% of the Australian population (at best) is involved in regular activity or exercise.
Today there are so many programs and great trainers out there who tailor exercise to suit you so there is always a win-win.
Is it really that hard to be involved with exercise?
As you have been involved with the Viva team to achieve a result in this area of your life, you are therefore probably well aware of the affects fitness has on your life. Put simply ‘chronic exercises’ (us) know that to live the life we choose and to be the person we aspire to be, fitness is an integral part of our person.
Being physically fit helps us;
play with the kids
do the gardening
balance out lifestyle choices like food and drink
whatever you may choose
reduce stress
look better than if we didn’t do it at the very least
possibly look good
Most importantly feel good by achieving small wins and this is a real goal of being a fitness trainer. We know when you feel good, other good happens in your life
Fitness is in our physiology and we require it to stay younger and live healthier.
Did you know that ‘performing 3 x 40 minute moderately vigorous exercise sessions on a weekly basis can reduce your risk of chronic illnesses, such as cancers, heart disease, stroke, diabetes, etc, by as much as 68%’? This number is proven and is a known fact among exercise physiologists and doctors the like. The fact is that by performing more than 6 hours a week only raises the % to 71%. So it is not how much you do but simply to do something! Please share this with the people you love. You seriously could be saving their life!
I really hope you are learning what works best for you and enjoyingthe challenge.
Your Viva Fitness guy…
Make it Happen
Dion
Yoga classes aids in calming your mind
Yoga classes are a great way to treat yourself in a healthy, mindful self care activity. Self care is the definition of an activity that re-energises one-self and is simply ‘good for the soul’. But why does Yoga do this?
Yoga and the vagus nerve
The vagus nerve (also known as the wandering nerve) has many functions throughout the human body. These include: control of heart rate and respiration, peristalsis of the digestive tract, sweating, muscle movements of the mouth, speech and hearing. The vagus nerve is the 10th cranial nerve and extends from the brain through the body and into the digestive system. Improved vagal tone is associated with better stress coping mechanisms. This is the ability to “shift” from the fight and flight sympathetic response to the rest and digest parasympathetic response. Contrastingly, low vagal tone is associated with poor psychological health and stress coping, poor digestion and low metabolism, increased inflammation and increased risk of cardiovascular disease.
Asana (postures):
Backbends
Backbends help to innervate the parasympathetic nervous system (the rest and digest response). This may relieve sluggishness, fatigue and can assist practitioners to feel comfortable in positions that may reduce the capacity for deep breathing therefore allowing for better coping strategies.
Sun salutations
Sun salutations and flowing sequences are invigorating and help to free the body of lethargy. Not only will they leave you feeling refreshed and energised, they help to stimulate the vagus nerve by increasing the demand of blood supply to the body through the fast paced movements.
Inversions
Whether practicing a full inversion like headstand or handstand or a gentle inversion like legs up the wall pose. Inversions help to stimulate the vagus nerve and assist with lymphatic drainage. Essentially, any position that uses gravity to push blood towards the head, is considered an inversion and will help to control blood pressure.
Pranayama (controlled yogic breath):
Brahmari
Brahmari (pronounced Brah- mar- EE) translates to the buzzing of the bees and is a type of controlled breathing focusing on humming on expiration.
To practice: keeping your mouth closed, with your exhalation make a low- to medium-pitched humming sound in your throat.
As you make the sound, which should last the entire length of the exhalation
Tune into the literal vibration of the sound waves in your throat and even in your skull and brain
Then inhale through your nose, and if you’re comfortable, repeat.
Try to make your transitions into and out of each humming exhalation as smooth as possible.
You might like to begin practicing for 1 minute at a time and then extend to 2, 3 minutes after you feel more comfortable.
At no stage should you feel “out of breath”, if you do take a couple of regular breaths and then resume brahmari when you feel ready.
Call 8353 5533 to book your place at a class today!
Make it happen!
Team Viva
Whole foods are packed with nutrients and allow you to burn fat at rest!
Many studies have found that a diet high in whole foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as:
cardiovascular disease
many types of cancer
type 2 diabetes
So what’s so good about healthy whole foods? For one, they’re loaded with fiber, vitamins, and minerals. They also contain phytochemicals, the general name for natural compounds in plants. While thousands of individual phytochemicals have been identified, countless more remain unknown. They help in different ways. Some are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene.
Usually, the term whole foods is confined to vegetables, fruits, and grains. But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets.
One problem with processed food is that, during manufacture, many healthy nutrients are removed.
For instance, when whole grains are refined, the bran and the coat of the grain are often removed. Some nutrients are lost, most significantly fiber. Then, during the enrichment process, nutrients may be artificially added back in. But even after enrichment, the final product is likely to be less nutritious than the whole grains you started with.
Afternoon ‘Healthy Snacks’ can make a huge difference!
It seems that healthy snacks could make or break most people. Is this you? It’s 3pm and you’re peckish, stressed out and perhaps even bored. You are looking for stimulation. Something to get you by, until tea time. So you go for fruit alone or perhaps a biscuit! You are not alone!
The fact is many people sabotage their weight loss efforts with ‘justified snacks’. I say again, you must plan! Let’s take a look at what may be happening.
Boredom- We get bored and we get peckish. Instead: Take a walk and ask yourself “am I hungry”? Chances are you are not and perhaps your last meal did not have enough healthy fat and protein leaving you un-satisfied. Commonly unbalanced meals which particularly lack the macronutrients protein and fat will leave you wanting more and jittery. Game meats (steak, tuna, eggs) and healthy fats like avo and nuts will curb your enthusiasm to snack.
You self medicate with sugar- When things get tough you turn to sweets. When your angry you smash a chocolate bar. When you are frustrated with your husbands lack of cleaning ability (me) you take a time out with a twix (kristy). 🙂 Realizing that you are often eating due to emotion, rather than hunger can be huge. Try putting in behaviour modifications and simply being mindful. Check this out!
You don’t plan- Firstly understand that there is a reason we get peckish at 3pm. Research shows that our brain needs fats. After approximately 8 hours of being awake our brain needs omega 3’s for a boost. This is why we want a pick up at this time. Instead: Research shows this is the best time to ingest healthy fats to offset this ‘brain fade’. This is why I am a massive fan of healthy/ fatty meals at this time and not snacks. That being said, below I have suggested some great afternoon meals as well as some snack’s.
Sardines- The ultimate healthy snack
“They are pretty much perfect,” says Lauren Antonucci, a New York City nutritionist. Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.
They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol.Eating a few servings a week can be similar to taking a daily supplement, says nutritionist Lauren Slayton. And they’re safer to eat than other fish. Unlike larger varieties, like tuna, sardines contain lower levels of toxins, such as mercury.
Cottage Cheese, fruit and flaxseed Flaxseed oil and cottage cheese are highly nutritious foods apart; together, they were once proposed as a cancer treatment. https://www.livestrong.com/article/290138-what-are-the-health-benefits-of-cottage-cheese-flaxseed-oil/. Why it works: Cottage cheese is a complete food. Each serving {225g} provides 200 calories, 25 grams of proteins, 10 grams hormone building fats and 8 grams of carbs. One of the proteins is casein which is slow digesting and therefore sustains muscle growth.
Tuna = Healthy snack
A can of ‘sole mare’ tuna in extra virgin olive oil with some red onion, basil and tomatoes is an awesome treat with 25 grams of protein and 10g of fat. Goats fetta optional.
Hummus, made with chickpeas, is now sold in single-serving packages that you can grab on your way out the door. These 2-ounce packages clock in at 4 grams of protein, so just slice up some vitamin-packed red capsicum, carrots or celery for a healthy alternative to servo-bought potato chips.
Celery and peanut butter – try combining celery with your favourite all-natural peanut butter to create a throwback snack that’ll remind you of your days in school. Simply cut up a couple of celery stalks and top with your favourite PB. One serving of the nutty stuff is about 2 tablespoons, which works out to about 7 grams of protein.
Homemade popcorn, Instead of buttery movie theatre popcorn, try popcorn flavoured with chilli, cumin and a tablespoon of olive oil. Popcorn is actually a great source of fibre and is low in calories. You can even add extra protein by sprinkling it with nutritional yeast, or “nooch,” which is a vegan option that tastes like parmesan cheese. This gives it a cheesy taste with an extra 8 grams of protein.
Chickpeas, the base ingredient of your beloved hummus, boast an impressive 50 grams of protein in one cup. Break that up into a smaller ½ serving and roast the seeds for 25 grams of protein snacking. Bonus: It also packs plenty of healthy fibre and carbohydrates, both necessary for keeping you going throughout a busy day.
Muscle meal replacement bars and shakes. Grab one from the centre
Personally I don’t snack daytime. I personally always prepare my lunch the night before and bring a second serve for lunch the next day. I then would have a core power meal or leftovers. It’s simple and easy. That being said i’m about to go and eat this. This is a meal from a snack. As you can see I have a palm of protein, a little over 2 thumbs of fat and a fist of veggies.
But when I
do snack, I like to keep it simple:
– A can of
tuna with tomato
– A protein
shake or muscle bar
– A handful of nuts, patties as above.
– Cottage
cheese and flax oil
I always
have these available to me and these are staples in our office.
Final word of healthy snacks
The key is having something that works for you. Be consistent and find a simple routine to make sure that they are available. Food is fuel!
For me as
a business owner and a coach, I might only have a few minutes to quickly grab
something before another 3 to 4 hour stint. Planning is crucial. And I’m
sure that’s no different for you. Having a plan takes out the guesswork and
then you can ensure that you’re doing good things for you your boduy. It’s
simply habit.
Again, my
favourite snacks are here but these are just to name a few!
