Random title? Yes! But it is a topic I have considered writing about for quite some time now as I have discovered over time that people are quick to comments judge when it comes to what is on your plate.
Those who have worked with me will know how much I HATE it when people comment on my food....Is someone who eats healthy really that fascinating? Is it so wrong?
I wanted to share some of the comments I sometimes receive re my food... and hopefully someone can shed some light on why people ask these? I have my answers and opinions but I would be interested to hear other peoples thoughts!
I think it is fair to say that when people see you eating from tuppaware boxes they are quick to judge. This week I have had comments re my food, what I eat (that's your breakfast?? Looks more like dinner!!!), about how much I eat (you're meant to be on a diet aren't you??), the fact I have meals prepped with labels on (how do you even have time to do that??).
Let me state one thing, all of these comments are annoying. :)
First up:
1. Who determines what constitutes a breakfast meal or lunch? So today for example I had 4 Ryvitas, some plum tomatoes and 3 egg whites - To me, this is normal breakfast food however it appeared a number of people thought different! How does something like this differ to a bacon butty? Is the norm a bowl or coco pops? My breakfast was 1. High in carbs (Post work out) 2. High in Protein 3. Relatively low in fat as I am cutting my fats at the moment. What is the norm? What is the social consensus on what you are not allowed to eat for breakfast? What's the cut off time?? (Serious question!!) I love food... I would pretty much eat anything at anytime, I definitely need someone to educate me on this one I think.
2. "She's on a diet" - I get this every time I say no to a chocolate, or to a cake. My response? No guys, I'm not on a diet I just choose not to eat that crap every day. I don't feel like I am on a diet at all, I eat well, I fuel my body, I eat nearly 2,000 calories a day of GOOD balanced food (I have a grenade bar a day, I have had a crunchie 3 days so far this week is that a diet?) It seems like someone who eats healthy must be on a diet, or must be trying to lose weight. I eat healthy to be healthy, there's quite the difference. What is a diet? Again, that is a serious question. Do people only say "she's on a diet" because they think I need to be? Awkward........
3. "I cannot believe how much you eat!!!" - I get this so so much. I remember once I was in the kitchen at work (my old job) and the woman next to me was buttering a couple of slices of thick Warburton's bread (yum yum), she was slapping loads of butter on. I was re-heating a vegetable omelette served with some asparagus. A massive plate of food.
Her comments to me "Wow!! You're really going to eat all of that for breakfast??? I hope you have a small lunch and dinner!".... just to clarify at this point, no I do not have a small lunch and dinner!
My point though - My breakfast was more than likely less calories than hers, it also kept me full for longer, it contained a hell of a lot more fibre than hers did and had a good balance of macro nutrients.
Volume of food doesn't mean you're a pig! Let's make that clear. I bulk up all my meals with foods like courgette, cauliflower etc to add some volume, fill me up and make sure my eyes see that I am having a good time!!
If volume was the best indicator then would it be fair to say that a mars bar which is relatively small will get you better results than a massive salad from subway? Have you seen the size of those? Volume is irrelevant even if we do wish a Mars bar would give us better results.
4. My final point for now.... MEAL PREP!
So let's be honest here, how many of you have looked at someone eating from a tuppaware box and rolled your eyes thinking "they're one of them!!".
How many of you look at someone like myself who preps 20 meals on a Sunday and thinks "she has too much time on her hands"? I'm guilty of it myself from a few years ago before I was "one of them".
Meal prep is the best way to get results in my opinion. It enables you to plan ahead, always have a back up plan and know what you are eating. I meal prep to save time, not because I have too much time.
To run you through my day briefly, my alarm goes off at 5am. I get up, pack my bags for work, have a crumpet and some BCAA then head off to the gym for a 90 min session! I work, get home around 6.30ish, then I study for my PT qualification. I get in bed by 9pm, asleep by 9.30pm. I sometimes try to fit an extra training session in at night too!!
If I didn't prep my food I would have to make some sacrifices to my day to day schedule... possibly sleep!! I love sleep and like to get a good 7hours minimum, so sacrificing this would be too painful! I prep my food on a Sunday so when I get home I can chuck something straight into the microwave and I have food within 10 mins of walking through the door.
I'm not a typical tuppaware box eater of "chicken and broccoli"... I opt for a whole range of food, I am a massive foodie after all. It is strange that we judge people based on them being organised with their food though don't you think?
It is fair to say I definitely experience more judgement / comments now than I used to when I would sit eating a McDonalds meal plus a sandwich, or a massive bag of crisps. The people I come across appear to comment more on the healthy person than the unhealthy, is this because it is rude to say something to someone unhealthy? or is it because unhealthy is the norm?
I would be interested to hear other peoples thoughts on this.
Also...as promised to many people, my next blog will be on MEAL PREP - how, why, what, the approach! I get messages asking for tips on meal prep all the time & since it is one of my fave things it is about time I covered it!
xx
Thursday 28 April 2016
Saturday 16 April 2016
Chocolate Protein Cheesecake
Last week for my birthday I had a Ferrero Roche Cheesecake so since then I have been trying to find a decent recipe to try and relive the amazing taste of the cake I had at Dearden Tea Rooms in Haslingdon (I highly recommend this place, it was absolutely amazing!! Great venue, amazing service, beautiful building and the cakes WOW WOW WOW)
So I thought why not give the LDN Chocolate Protein Cheesecake a try which is on the app! I like it! It is definitely not the same as the cheesecake I had last week (I don't think anything will come close to that!) but it was worth making, has good macros, hits the sweet spot and there is only one thing I would change (I will come onto that in a minute).
Ingredients:
300g Cottage Cheese
30g PhD Diet Whey Chocolate Protein
1 egg
50g Oats
30g Peanut butter
cinnamon
The recipe does state chocolate pieces too for the top but I didn't include this - I don't think it necessarily needs it, however, I do wish I had added some honey to sweeten it up a little more so I would add maybe 5-10g of honey next time!
Method
1. Place all ingredients (except cinnamon) in a blender and blitz until smooth - May need a splash of water to loosen! I didn't add too much as didn't want to affect the consistency too much.
2. Pre heat oven to 170degrees
3. Once mixture is blitzed add into an oven proof dish - as shown below. Sprinkle the cinnamon on top.
4. Place in the oven and bake for 30 minutes until browned and a bouncy consistency, but not wet.
5. Cool and enjoy once refrigerated
Macros:
I have assumed this is 4 servings, however, it could be 6 - 8.
Calories: 198
Fat: 8.1g
Carbs: 12.4g
Protein: 18.1g
So I thought why not give the LDN Chocolate Protein Cheesecake a try which is on the app! I like it! It is definitely not the same as the cheesecake I had last week (I don't think anything will come close to that!) but it was worth making, has good macros, hits the sweet spot and there is only one thing I would change (I will come onto that in a minute).
Ingredients:
300g Cottage Cheese
30g PhD Diet Whey Chocolate Protein
1 egg
50g Oats
30g Peanut butter
cinnamon
The recipe does state chocolate pieces too for the top but I didn't include this - I don't think it necessarily needs it, however, I do wish I had added some honey to sweeten it up a little more so I would add maybe 5-10g of honey next time!
Method
1. Place all ingredients (except cinnamon) in a blender and blitz until smooth - May need a splash of water to loosen! I didn't add too much as didn't want to affect the consistency too much.
2. Pre heat oven to 170degrees
3. Once mixture is blitzed add into an oven proof dish - as shown below. Sprinkle the cinnamon on top.
4. Place in the oven and bake for 30 minutes until browned and a bouncy consistency, but not wet.
5. Cool and enjoy once refrigerated
Macros:
I have assumed this is 4 servings, however, it could be 6 - 8.
Calories: 198
Fat: 8.1g
Carbs: 12.4g
Protein: 18.1g
Friday 8 April 2016
Tortilla Pizza... Guilt Free!
I am a massive pizza fan and constantly have cravings for it but I know it simply isn't worth the damage!!
So I thought I would give the Muscle food pizzas a break for the week and try out one of the tortilla pizzas I keep seeing on IG!
So here goes...
Ingredients:
Tortilla Wrap
10g Passatta
30g Onions finely chopped
105g tomatoes chopped
30g Grated Mozerella
Method:
1. Lightly fry the chopped onion and tomatoes to soften them slightly
2. Place the tortilla in the oven and cook for a few minutes until warm but not crispy
3. Remove from the oven and add the toppings, cook for a further 3 - 5 minutes until you have the tortilla texture you desire
I served with homemade coleslaw which was simply grated carrot, sliced onions and grated cabbage mixed with some natural yoghurt & seasoned to taste! I also had 100g spinach on the side.
Great light dinner but definitely didn't hit the pizza spot for me personally but may well work for others!
Macro wise for the whole meal? Based on my ingredients:
Calories: 289
Carbs: 39.6g
Fat: 7.6g
Protein: 16g
If anyone has any other good alternatives for pizzas then please let me know, I need to try a few others out!
So I thought I would give the Muscle food pizzas a break for the week and try out one of the tortilla pizzas I keep seeing on IG!
So here goes...
Ingredients:
Tortilla Wrap
10g Passatta
30g Onions finely chopped
105g tomatoes chopped
30g Grated Mozerella
Method:
1. Lightly fry the chopped onion and tomatoes to soften them slightly
2. Place the tortilla in the oven and cook for a few minutes until warm but not crispy
3. Remove from the oven and add the toppings, cook for a further 3 - 5 minutes until you have the tortilla texture you desire
I served with homemade coleslaw which was simply grated carrot, sliced onions and grated cabbage mixed with some natural yoghurt & seasoned to taste! I also had 100g spinach on the side.
Great light dinner but definitely didn't hit the pizza spot for me personally but may well work for others!
Macro wise for the whole meal? Based on my ingredients:
Calories: 289
Carbs: 39.6g
Fat: 7.6g
Protein: 16g
If anyone has any other good alternatives for pizzas then please let me know, I need to try a few others out!
Sunday 3 April 2016
Cardio Choices: HIIT vs LISS
I think it is fair to say cardio is not my fave activity when it comes to fitness, however, I still do it as ultimately it does have its benefits.
I want to lose weight / body fat which is pretty much a result of calorie defecit + cardio, my weight training means I look how I want to look!!
When it comes to cardio there are so many different things we can be doing but most activities fall into either 1. HIIT 2. LISS and I wanted to share this blog to compare the 2 and give you some examples of how I incorporate both into my weekly training schedule.
1. HIIT - High Intensity Interval Training
I have to say that the thought of HIIT to me (a non lover of cardio) is much more appealing that the other forms of cardio as ultimately my HIIT sessions last from 12 - 20 mins so as soon as I have started, it is pretty much over!!
I do HIIT training twice a week, I used to do it more but now I do it just with my PT therefore our sessions are 12 minute in total and work as follows:
30 seconds on
30 seconds off
3 activities, 4 rounds
Some example circuits:
1. Burpees
2. Mountain Climbers
3. Box steps
OR
1. Squat Jumps
2. Hooks
3. Sprints
This form of cardio gets my heart rate up straight away, the rest periods seem to fly by but help me quickly get my breath back.
From a scientific point of view, HIIT training burns a high amount of calories during the training period so a thumbs up from me for that, it also has an EPOC of c.15% (EPOC in simple terms is basically the extra calories burnt after the training) therefore say you burn 250 calories during the 20mins HIIT Training, this would equate to more like 287 calories when taking into account the EPOC. Not bad for 20 mins exercise right?
So, benefits of HIIT so far? 1. Quick training so great for those who are rushed for time or who like me don't love cardio and therefore just want to get it over with 2. Great calorie burning in the short space of time 3. HIIT training also improves an individuals work capacity, which ultimately means you will be about to work hard for longer periods of time and still recover well. I personally have seen a massive improvement in this since incorporating HIIT into my routine.
However, HIIT does have some cons to it too... the main one being that it is much harder to recover from which is key especially for me as I am now training twice a day 4 days a week, once a day the other 2.
2. LISS - Low Intensity Steady State
This is the second form of cardio to consider!
This form of cardio is much more time consuming so I get pretty bored just thinking about this BUT it is effective. I incorporate LISS into my training schedule by training for my 10k run. I once tried a 45 min walk on the treadmill as I knew I needed to do some LISS but I simply couldn't face doing it again!! For me.... It is either running or stair master!
This is actually one of the reasons I signed up for a 10k in July as I thought it would motivate me to get out and do some longer cardio sessions! LISS could be swimming though if that's your thing, or cycling!
So the science first! LISS as I have said is over a longer period of time, so my typical run is around 40 minutes at the moment, LISS has an EPOC rate of 7% so much lower than HIIT.
This reduced EPOC rate results in many trainers automatically thinking HIIT is a much more effective form of cardio as 15% vs 7% is a no brainer right? However, let me get my geeky side out and show you the maths:
My 40 min run for example will result in me burning around 400calories (this is just for illustration purposes, I usually do burn more), then 7% EPOC results in my total calories being more like 428 for the session. The percentage may be lower, however, it is a lower percentage of a bigger number!
Not only does this form of cardio burn more calories in total, it is also much better for recovery. I am more likely able to train after running than I am after HIIT - recovery is essential to any athlete (I use the term athlete referring to anyone who is exercising!).
In addition to the benefits above, LISS can also seem more achievable for some people. Initially people do struggle with HIIT training as it is tough especially if you aren't used to doing any exercise, however, a 60 min steady paced walk (LISS) may seem more appealing to some!
So which is better?
From an EPOC argument as stated above many people would jump on HIIT as this offers double the post exercise calorie burn, however, when you look at the maths I think it is fair to say that LISS ultimately will burn more calories in the long run... if we are simply looking at it from an energy depletion point of view!
In an ideal world you want a mix of both forms of cardio in your routine.
I limit my HIIT to twice a week in order to not hinder my recovery so I save these sessions for when I see my PT as I know I will be pushed harder in my work periods than I would be on my own! I have been increasing my cardio lately to aid my fat loss and as I said I have signed up for a 10km run in July, therefore, I try to run 2 - 3 times a week depending on the weather (I refuse to run on a treadmill!). If the weather is poor I will either attend a spinning session or aim to do 20 - 30 mins on the stairmaster at the gym!
By combining both forms of cardio I am getting the benefits of both and limiting the cons.
I have got around my issue with LISS being boring by setting myself a challenge. I am incredibly self competitive therefore I have the time I want for my 10km race and I am doing everything I can to achieve it.
The most important thing to consider though? Is to do what you enjoy! I don't believe we should go running because it seems like the thing to do, if you hate it do something else. Don't go spinning because someone you know does! Do something YOU want to do.
In order to stick to any fitness programme you have to enjoy what you're doing! :-)
I want to lose weight / body fat which is pretty much a result of calorie defecit + cardio, my weight training means I look how I want to look!!
When it comes to cardio there are so many different things we can be doing but most activities fall into either 1. HIIT 2. LISS and I wanted to share this blog to compare the 2 and give you some examples of how I incorporate both into my weekly training schedule.
I have to say that the thought of HIIT to me (a non lover of cardio) is much more appealing that the other forms of cardio as ultimately my HIIT sessions last from 12 - 20 mins so as soon as I have started, it is pretty much over!!
I do HIIT training twice a week, I used to do it more but now I do it just with my PT therefore our sessions are 12 minute in total and work as follows:
30 seconds on
30 seconds off
3 activities, 4 rounds
Some example circuits:
1. Burpees
2. Mountain Climbers
3. Box steps
OR
1. Squat Jumps
2. Hooks
3. Sprints
This form of cardio gets my heart rate up straight away, the rest periods seem to fly by but help me quickly get my breath back.
From a scientific point of view, HIIT training burns a high amount of calories during the training period so a thumbs up from me for that, it also has an EPOC of c.15% (EPOC in simple terms is basically the extra calories burnt after the training) therefore say you burn 250 calories during the 20mins HIIT Training, this would equate to more like 287 calories when taking into account the EPOC. Not bad for 20 mins exercise right?
So, benefits of HIIT so far? 1. Quick training so great for those who are rushed for time or who like me don't love cardio and therefore just want to get it over with 2. Great calorie burning in the short space of time 3. HIIT training also improves an individuals work capacity, which ultimately means you will be about to work hard for longer periods of time and still recover well. I personally have seen a massive improvement in this since incorporating HIIT into my routine.
However, HIIT does have some cons to it too... the main one being that it is much harder to recover from which is key especially for me as I am now training twice a day 4 days a week, once a day the other 2.
2. LISS - Low Intensity Steady State
This is the second form of cardio to consider!
This form of cardio is much more time consuming so I get pretty bored just thinking about this BUT it is effective. I incorporate LISS into my training schedule by training for my 10k run. I once tried a 45 min walk on the treadmill as I knew I needed to do some LISS but I simply couldn't face doing it again!! For me.... It is either running or stair master!
This is actually one of the reasons I signed up for a 10k in July as I thought it would motivate me to get out and do some longer cardio sessions! LISS could be swimming though if that's your thing, or cycling!
So the science first! LISS as I have said is over a longer period of time, so my typical run is around 40 minutes at the moment, LISS has an EPOC rate of 7% so much lower than HIIT.
This reduced EPOC rate results in many trainers automatically thinking HIIT is a much more effective form of cardio as 15% vs 7% is a no brainer right? However, let me get my geeky side out and show you the maths:
My 40 min run for example will result in me burning around 400calories (this is just for illustration purposes, I usually do burn more), then 7% EPOC results in my total calories being more like 428 for the session. The percentage may be lower, however, it is a lower percentage of a bigger number!
Not only does this form of cardio burn more calories in total, it is also much better for recovery. I am more likely able to train after running than I am after HIIT - recovery is essential to any athlete (I use the term athlete referring to anyone who is exercising!).
In addition to the benefits above, LISS can also seem more achievable for some people. Initially people do struggle with HIIT training as it is tough especially if you aren't used to doing any exercise, however, a 60 min steady paced walk (LISS) may seem more appealing to some!
So which is better?
From an EPOC argument as stated above many people would jump on HIIT as this offers double the post exercise calorie burn, however, when you look at the maths I think it is fair to say that LISS ultimately will burn more calories in the long run... if we are simply looking at it from an energy depletion point of view!
In an ideal world you want a mix of both forms of cardio in your routine.
I limit my HIIT to twice a week in order to not hinder my recovery so I save these sessions for when I see my PT as I know I will be pushed harder in my work periods than I would be on my own! I have been increasing my cardio lately to aid my fat loss and as I said I have signed up for a 10km run in July, therefore, I try to run 2 - 3 times a week depending on the weather (I refuse to run on a treadmill!). If the weather is poor I will either attend a spinning session or aim to do 20 - 30 mins on the stairmaster at the gym!
By combining both forms of cardio I am getting the benefits of both and limiting the cons.
I have got around my issue with LISS being boring by setting myself a challenge. I am incredibly self competitive therefore I have the time I want for my 10km race and I am doing everything I can to achieve it.
The most important thing to consider though? Is to do what you enjoy! I don't believe we should go running because it seems like the thing to do, if you hate it do something else. Don't go spinning because someone you know does! Do something YOU want to do.
In order to stick to any fitness programme you have to enjoy what you're doing! :-)
Subscribe to:
Posts (Atom)