fbpx

8 Tips to Intermittent Fasting Better and Safer

05 Apr 2019 no comments Brodie Smith

Intermittent fasting is an increasingly popular practice that involves restricting your food intake or not eating for a certain period of time.  This ancient practice is known to produce numerous potential health benefits, such as assist in weight loss and improve metabolic health – when done properly.

Here are 8 considerations to help you fast safely.

  1. Keep fasting periods short – for example you can do a 16:8 fast which is 16 hours fasting, 8 hours eating (eat from 11am – 7pm)
  2. Stop fasting if you begin to feel unwell – it’s not healthy to push your body when your sick, especially for dieting
  3. Hydration is key! Make sure you’re drinking at least 3 Litres of water daily
  4. Go for walks or practice meditation. It will keep you calm and assist to reduce the cravings to indulge
  5. Eat whole nutritious foods. Filling up on vegetables and good sources of energy will help to keep you fuller for longer, making the fast even easier.
  6. Keep exercise low intensity. There no doubt you probably love a good HIIT session, but make sure you’re not coming off of a 16 hour fast and pushing your heart rate to 100%. Rock Solid gym in the North East are offering the first class for FREE. Having the right trainer to push you, quality equipment to train with is always going to help you along the way even more!
  7. Eat more protein. You need to consider that when you’re not eating, your body is still operating. Make sure you’re getting enough protein, (roughly 1kg bodyweight = 2grams of protein) so it doesn’t break down your muscles. That equation isn’t perfect – Use it as a guide, not a bible! Every one demands a different amount of protein, fats and carbs based on your work, bodytype, activity and so on..speak with our nutrition coach if you have any questions
  8. Don’t break your fast with a large feast. Approach your first meal after the fast with the intention that you’re feeding your body meal to meal. You know that your going to get another meal, so break them into smaller portions. It will be better for your digestion and helping to better utilise the nutrients.

 

Although fasting for short periods can be a healthy practice; it’s important to understand that fasting isn’t always beneficial and safe for everyone. The bottom line is; listen to you body – it’ll let you know if you’ve gone too far. If you want to learn more about Fasting, have a chat with out Nutrition Coach, Marty McHugh. Cut the BS and talk with a professional.

 

What do I eat? I’m Coeliac

05 Mar 2019 no comments Brodie Smith

I hate my guts.

I was fit. I was healthy. I was happy. Or so I thought.

When my body starting shutting down and attacking itself, I realised how wrong I was.

Some of the hardest days of my life lay ahead. I was 30 years old and I thought I was managing a few life stresses well; a miscarriage, the break up of a long term relationship, moving back into shared housing with strangers, leaving a job that I loved after 6 years.

I was really good at holding it in, getting on with it. That’s what we do as adults, right? But if you hold it in enough, all that stress and emotion, it’ll manifest into something much worse, something that would change my life forever.

I was functioning at a high level, working full time, exercising, paying my bills, socialising. I reached a point where the feeling of knots in my stomach and a lump in my throat were normal. Everything was fine. Until it wasn’t.

As my physical health deteriorated, my mental health followed. I stopped looking after myself, I stopped any self-care, I started drinking more, barely eating, going out all night every weekend, welcoming toxic relationships.

Everything I ate made me sick. It started with bloating, then vomiting, diarrhea, full body aches, severe abdominal pain, weight gain, inability to concentrate, agitation. And the fatigue, I was ready to collapse at any moment.

As I sat in my Adelaide specialist’s consulting room after the testing had been done, I listened in disbelief as he told me what Coeliac Disease really means. It’s not an allergy, it’s not a food intolerance (as I had previously thought), it’s an auto-immune disease, and it’s permanent.

He told me that my stomach was ulcerated, my iron levels incredibly low, and that I am now high risk for bowel cancer, diabetes, osteoporosis, chronic fatigue, other auto-immune diseases. He went on as I stared blankly through him, a weak smile on my face to mask the lump building in my throat.

Accepting the diagnosis was one thing. Accepting that my stress levels and lifestyle probably caused this was another, I felt like I had nobody to blame but myself. That’s hard to swallow.

People were so positive. “Great, all you need to do is not eat gluten and you’ll be fine”, “Well, thank goodness you got a fast diagnosis”, “What a great chance to get even healthier because you’ll have to eat well”. Although if I could read minds I swear there was also some, “Thank goodness it’s not me”.

I tried to be positive. This is good, this is going to be good, I can turn this around. I mean, all I need to do is not eat gluten and everything will go back to normal. Easy. Right?!

This was the start of a journey where everything wasn’t fine. Until finally, it was.

Written by The Coeliactive.

Stay tuned for more by the Coeliactive in the coming weeks and upcoming gluten-free, coeliac safe meal prep ideas. It shouldn’t be hard finding macro based meal prep that you know you can trust. That’s why here at Macro Meals Adelaide  we are proud to let you know, when it says Gluten-Free, you don’t need to check twice! Get your fresh, healthy macro based meals delivered to your door, today!

Meal Prep this Sunday (on the Cheap)

05 Aug 2018 no comments Brodie Smith

Struggling to find ideas and recipes that don’t cost the earth, but can still create great meal prep? Look no further, after reading this quick 2 minute blog, it is going to give you two easy to cook recipes, the ingredient list for shopping, packing the meal and the macronutrients.

Shopping List:

Butcher:
625g Skinless, Boneless Chicken Breast
500g Beef Rump Steak

Farmers Market:
2 stalks Broccoli
1 brown onion
1 large red capsicum
1 bunch broccolini

Supermarket:
2 tablespoons oyster sauce
1 1/2 tablespoons soy sauce
2 garlic cloves, crushed
1.5kg Jasmine Rice
125g pkt baby corn

The ‘Classic’ Chicken and Broccoli

Ingredients:
2 tablespoons olive oil, divided
625g Boneless Skinless Chicken Breast, cut into bite-sized pieces
salt and pepper
1 batch Stir-Fry Sauce (see below)
2 Stalks broccoli, chopped into small florets, stem discarded
1 teaspoon toasted sesame oil
750g steamed Jasmine rice to serve
optional toppings: sliced green onions, toasted sesame seeds

Cooking:
Step 1
Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat. Add chicken breasts, and season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.
Step 2
Once the chicken is browned, add the remaining 1 tablespoon of olive oil, sesame oil and broccoli, and stir to combine. Continue cooking for an additional 3 minutes, until the broccoli is bright green. Step 3
Serve warm, garnished with green onions and toasted sesame seeds.

Or transfer to a sealed container and refrigerate for up to 3 days.

Packing:
Note: Use your kitchen scales to weigh accurately

87.5g Cooked Chicken Breast
70g Broccoli
150g Cooked Jasmine Rice

Macros:

Calories 326kCal
Proteins 33.9g
Carbs 41g
Fats 2.6g

Brilliant Beef and Vegetable Stir-fry

Ingredients:
1 1/2 tablespoons peanut oil
500g lean beef rump steak
1 brown onion, halved, thinly sliced
1 large red capsicum, cut into short, thin strips
125g pkt baby corn, halved lengthways
1 bunch broccolini, cut into 4cm lengths
1 tablespoon water
2 tablespoons oyster sauce
1 1/2 tablespoons soy sauce
2 garlic cloves, crushed
750g Steamed jasmine white rice

Cooking:

Step 1
Heat a large wok over high heat. Once the wok is hot, add 1 tablespoon of the oil and carefully swirl around to coat the side of the wok. Heat until very hot.
Step 2
It is important to heat the wok before adding the oil, otherwise the oil can end up overheating and burning. You will know if the oil is hot enough if the beef starts to sizzle when added to the wok.
Step 3
Add one-third of the beef strips and stir-fry for 1-2 minutes or until the beef is browned and just cooked. Transfer to a plate. Repeat with the beef in two more batches, reheating the wok between each batch. Remove all beef from the wok.
Step 4
Adding and cooking the beef in batches is very important as it seals the meat, keeping in the juices. If you add too much meat at once, the wok will lose its heat and the meat will stew and become tough.
Step 5
Heat remaining oil in the wok over medium-high heat. Add the onion, capsicum, corn and broccolini. Stir-fry for 2 minutes. Add the water, cover and cook for 30-60 seconds or until the vegetables are just tender.
Step 6
Add the soy sauce, garlic and oyster sauce to the wok. Toss well to combine. Add the beef and toss until heated through. Serve immediately with rice.

Packing:
Note: Use your kitchen scales to weigh accurately

150g Beef Stir-fry Mix
150g Cooked Jasmine Rice

Macros:

Calories 382kCal
Proteins 31.5g
Carbs 32.6g
Fats 13.2g

 

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 90 other subscribers

How to meal prep

Meal Prep? How to and the benefits!

31 Jul 2018 3 comments Brodie Smith

People are posting pics of their weekly meal prep on Instagram and you’re starting to get jealous right? Time to explain why it’s time to board the meal prep train if you haven’t already. It’s not a secret that Instagram is the mecca for foodies, especially seeing as though meal prep is the new thing. Food delivery has picked up ten-fold in the last decade, and now is the time to get onboard. Whether your goal is to become the next fit chef, gym junkie or just need some convenience. All are going to save you money  in the process to reaching your goals! Let’s see how below…

1. Planning is key (15 mins)

The first step is the planning stage. Make a plan of what you want to eat for breakfast, lunches and dinners in the coming week. Create some variation, but keep it simple – that’s key! Meal prep shouldn’t be difficult if you plan correctly. You can get some inspiration from Dirty Clean Eats recipe menu. It’s fantastic and includes the macro nutrients too. Print the recipes because that will help in step 3.

2. Shopping (30-60mins)

Let the shopping begin. Write a list before setting out and ensure to include everything you need to buy as well as snacks and fruit for the week. You don’t want to have to double-back last minute. You should be able to meal prep for under $100 a week – easily. Also note, if you don’t have a set of kitchen scales – pick up a set, it pays for itself in the first week.

Tip #1: If you’re meal prepping on a Sunday, head to the farmers market. The produce is fresher and much cheaper. For all Adelaideans, head to the Gepps Cross Markets for awesome discounts and don’t forget to haggle.

3. Start cooking (60-90mins)

You’ve just got home with this mountain of ingredients. Start by pre-heating your oven, getting rice cooking – basically anything that is going to take time, get it on now. If you have printed your recipes it’s going to help a lot. You may not entirely enjoy cooking, but think of all the time you can save during the week. That time when you’ve come home from work at 7pm and have to cook, and then do the dishes. You’re taking the time now, to save it later.

4. Packaging and Cooling (15mins)

Get all your cooked ingredients laid out on the counter ready for the meal prep to begin. Tare your food containers on the newly purchased kitchen scales, and get packing. Be consistent with your weighing and make sure there is a good mix of proteins, vegetables and carbs. The simple rule is thirds – one third of each.

Food Safety is absolute key. You need to think – What will happen to the meals if I put them straight in the fridge? Let your meals cool down for 10-20 minutes on the counter before putting them in the fridge. For the first couple of hours, space the meals out otherwise the heat will collect in that space and they won’t cool fast enough.

5. Here’s to saving $3276 (0 mins)

Some of you are probably looking at that number, never seeing that in your bank account before. For those who struggle to save for a holiday, getting a new car, seeing that concert they couldn’t afford – here’s your new best tip. According to a recent article by the Sydney Morning Herald, the average household spends an average of $163 per week.

If you can prep for under $100 a week, there’s no doubt you’ll reach those goals faster than you thought. You could create 50 meals for $100, so get started today – don’t wait until Sunday to start!

For those of you struggling to meal prep, or looking for new ideas try our new menu for meals starting at $7 each!  We deliver to all areas of Adelaide #stayfresh