Search our Blogs
Tag Filter
Macros Food Recipes
Turkey Burgers With a Twist!

15 Jan 2019

⁣You’ll definitely want to save this sweet potato burger recipe! ✴️ They’re packed with flavour, didn’t take long at all to make and they’re sure to be a hit with anyone. These burgs are gluten & dairy free - but feel free to choose any toppings you’d like 🥑🧀🧂 With simple ingredients that are affordable you are in for a real treat. Perfect ratios for hitting your macros 📊⁣⁣ ⁣ Here are also some hidden benefits...⁣ ⁣ ✅ Lean Ground Turkey > Beef Mince - Helps lower your total fat intake for the day by using a lean meat source packed with more grams protein per 100g.⁣⁣ ⁣ ✅ Sweet Potato > Burger Buns - It’s a not brainer as it adds to your fiber content for the day plus it won’t boost your blood sugar too quickly = steady energy.   Ingredients - 500g Turkey Mince - 1/3 cup spinach - 1/2 diced capsicum - 1tsp cumin - 1/4 cup cilantro - 1/2tsp chilli flakes - 1tsp chilli powder - 1/2 tsp garlic powder - 800g sweet potato rounds *100g per round roughly.   Method   Heat oven to 200C   Slice sweet potato into thick rounds and place on baking paper. Spray lightly with oil and cook in oven for 30-35 minutes.    Combine rest of ingredients in large bowl and mix together to form patties.   Heat oil in pan on medium, then place burger patties in pan and let cook for 5-8 minutes either side. Cover pan with lid to speed up cooking time.   Form burgers with sweet potato rounds, mixed greens, avocado and condiments.    Macros. (for patties and sweet potato bun) Serves 4. Per serve, Calories 315, Protein 27g, Carbs 41g, Fats 5g.  
Read More
Food
Tumeric Latte

19 Dec 2018

Why a turmeric latte?  This beautiful golden-hued drink has more to it than just it’s glorious colour! This anti-inflammatory drink not only helps to boost your immune system, but it contains potent anti-bacterial and gastrointestinal health properties, which have been linked to the prevention of cancer cell growth. This warm nourishing beverage also helps to manage inflammatory conditions such as arthritis, asthma, eczema and inflammatory bowel disease. The best thing about it is it’s super easy to make and tastes delicious! Here’s a quick little recipe that you can try yourself! • T U R M E R I C  L A T T E • - 2 cups milk (regular milk, coconut milk, almond milk or cashew milk – whatever you like best) - 1 tsp turmeric powder - 1/4 tsp ground cinnamon - 1/8 tsp ground ginger - 2-3 tsp sweetener of your choice . . . Simply add all the ingredients into a blender & pulse until combined (approx 10-15 seconds). Add to a stainless steel pot and warm turmeric latte on a low-medium heat until heated to your desired level of hotness. Remove from heat and pour into mugs.
Read More
Fitness General The method Macros
Why We Track Macros not Calories

19 Dec 2018

We are often getting asked what the difference is between counting calories and tracking macros? For a long time, the general consensus has been that if you want to lose weight, you need consume fewer calories than you are burning, creating a caloric deficit. Easy! Calories in, calories out. Just do more and have less. While this is true for the most part, but not all calories are created equally and counting calories alone can be too vague and broad. If we were to look at a 1,500 calorie diet, you could make that up by eating four slices of chocolate cake or 375 strawberries, neither of which would be a great idea! This is why we look beyond calories, and have another measurement: macros – because in order to be the healthiest version of ourselves, not only do we need to know how much we are eating (enter calories) but it’s also important to ensure that we are getting enough of each of the vital macro-nutrients: Protein, Carbs and Fats. The above macros make up most of the calories we consume, and rather than focusing just on calories, it’s important to make sure they are coming from each source, at the correct ratio for us and our goals. Each macro plays a different yet vital role in our bodies. Protein is essential to build lean muscle mass while in a caloric deficit and also for muscle growth and repair. If our goals are to lose weight, the last thing we want is to sacrifice muscle tone. Likewise, if we are wanting to gain, we want it to be in muscle NOT fat. Carbs are our bodies go to source for energy in training, and are also vital for the recovery process as they help restore glycogen stores. Carbs are great for pre and post workout to help us fuel and recover our energy sources. Fats are needed to support the body’s digestion and cardiovascular health, not to mention keeping that hair shiny!! We also need to keep fats at a healthy level for general health and hormone regulation. Make you macros work for your goals. If you are someone that just wants to maintain a healthy balanced diet having the right amount of calories is important and will allow to you control your body’s ability to lose or gain weight. However, counting your macros will ensure that you maintain muscle mass, and minimise body fat – allowing your body to transform in the most ideal way. Additionally, if you have a very specific goal, or are an athlete in a specific sport, counting your macros will allow you to specifically fuel your training & recovery, allowing you to go harder in each session – giving you the edge above your competitors. Remember, the macro split of a triathlete is going to look very different to that of a ballet dancer or CrossFitter!  Having the right caloric intake is still important but by looking beyond this and counting macros means you are able to tailor your nutrition to your goals and ensure you eating a balanced healthy diet.
Read More
General Micros
What is Iron, and why is it so important?

19 Dec 2018

Coach Jasmine gives us the run down on Iron • What is it and why is it important? Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen around our body in our blood. Iron also plays a vital role in energy production within the cell. Hence why when we are low in iron we will often experience fatigue as a side effect. • Types of iron: There are two types of iron. Haem iron (animal sources such as meat, fish, seafood and offal) and non-haem iron (plant-based source such as legumes, nuts, green leafy veggies and whole grains). The main difference between these two sources is the bioavailability (absorption) and amount of iron these foods contain. The amount of iron and it’s bioavailability is a lot higher in haem iron which can make it difficult for vegetarians or vegans to reach their recommend daily intake for iron. • Increasing iron absorption: There are certain foods that’s can actually enhance or inhibit iron absorption which can very useful (or detrimental) for vegetarians/ vegans or for those struggling to consume sufficient iron.  ▫️Calcium actually inhibits iron absorption so aim to consume dairy products in particular away from iron-containing foods. ▫️Tea, coffee and soft drinks also inhibit absorption due to these products containing a high amount of tannins (tannic acid). Therefore, consume tea/ coffee approximately 2 hours before or after iron-containing foods rather than at the same time. ▫️Vitamin C and vitamin A actually increase iron absorption meaning that pairing fruits and veggies with iron-containing foods will increase the amount of iron your body absorbs. Foods high in vitamin C include cherries, oranges, melons, kiwi fruit, lemons, broccoli and Brussel sprouts. In regards to foods high in vitamin A think oranges, carrots, sweet potatoes, apricots, mangoes and green leafy veggies.
Read More
Recipes
Coriander Lime Pesto

7 Jan 2019

• Coriander Lime Pesto 🌿 —————————————. ➕ i n g r e d i e n t s 🥄 . * Large bunch of coriander * Handful of baby spinach leaves * 1 small clove garlic, crushed * 60 g (¼ cup) cashew nuts, toasted * 30 g (2 tablespoons) of parmesan cheese, finely grated * Juice and zest one fresh lime * 20 ml (1 tablespoon) macadamia oil (increase if you are going to use it as a sauce) * Small red chilli (optional) . . . ➕ m e t h o d👩🏼‍🍳 . 1. In a food processor grate the parmesan and set aside.  2. Place the coriander, spinach and cashews in the processor and pulse until just chopped.  3. Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. 4. You have control over the texture of this pesto. For a chunky pesto process less, or smoother process more. . . . ➕ n u t r i t i o n a l i n f o 📊 . — Based on 4 generous serves — Protein 6g | Carbs 6g | Fats 13g —————————————.
Read More
Recipes
Vanilla Chia Seed Pudding

19 Dec 2018

• Vanilla chia seed pudding 🍮 —————————————— 🥣 ingredients : . . . ~ 3/4 cup milk ~ 5.3 oz. of Greek yogurt ~ 2 Tbsp. pure maple syrup ~ 1 tsp. vanilla extract ~ Pinch of fine sea salt ~ 1/4 cup chia seeds . ➕ ADD ➰fresh berries, granola, toasted coconut flakes or sliced almonds, to serve —————————————— 🥣 method : . . . 1. Add all ingredients except chia seeds to a medium bowl and whisk vigorously to combine. Add chia seeds and whisk to combine. 2. Cover the bowl with plastic wrap and refrigerate overnight. You want pudding-like consistency in the morning. 3. In the morning, give the pudding a good whisk to evenly distribute chia seeds that have settled on the bottom. Spoon into individual serving dish and enjoy chilled with desired toppings. —————————————— 📊 nutritional info: . . . ~ makes 4 serves ~ • CALS - 164 per serve • PRO - 7g • FATS - 5g • CARBS - 23g —————————————— ♻️// @littlebrokenblog
Read More
Health Fitness Coach
Tia-Clair Toomey Joins The Method!

8 Aug 2018

We’re pumped to see Tia Clair Toomey, 2017 Fittest Woman On Earth and 2018 Commonwealth Games Gold Medallist joining The Method Now team! The Method Now will be providing advice to Tia and help optimise her nutrition in the lead up to the 2018 CrossFit Games and beyond. As a world-class athlete, Tia knows about the difference the right nutrition can make: “I’m working hard every day, physically and mentally, to become fitter and stronger. The decisions about what I fuel my body with can make all the difference in achieving my goals. At the same time, I don’t want to be too restricted in what I can and can’t eat. I love my Tim Tam’s, so they have to be written into my macro plan.” The Method’s macro-based nutrition planning allows flexibility in your diet, nothing is off the cards, not even Tim Tam’s. It’s all about finding the right balance of protein, fat and carbohydrates. You don’t have to be a Gold Medallist to benefit from The Method’s personalised services. Our experienced nutrition and lifestyle coaches provide one-on-one coaching and support, tailored to your specific goals whether that be losing, gaining or keeping weight, increasing physical performance or simply enhancing your well-being. Contact us to find out more or Get Started with your transformation. We’ll be following Tia’s journey closely and will have a closer look at Tia’s Secrets of Strength over the coming weeks. Stay tuned!
Read More
Honey, Sesame Chicken Meal Prep

30 Jan 2019

  A simple meal prep idea that's easy on the budget, light on the macros but can pack one hell of a punch of flavour. The fun doesn't stop there - with such a basic recipe, it can be yours to experiment with. Here's a few ideas to change it up...   Change the sauce - to teriyaki, sweet chilli, peanut satay or honey mustard.   Change the carbs - to brown rice & quinoa, wild rice or noodles.   Change the veggies - to capsicum, boy choy, carrots, sprouts or cabbage.   Macros per serve // serves 4 495 Cals, 41g protein, 69g carbs, 6g fats.   Ingredients   Honey Sesame Sauce - 60ml chicken stock or water - 4 tbsp soy sauce - 4 tbsp honey - 1 tbsp sesame oil - 1/2 tsp red chilli flakes - 1tsp cornstarch   Chicken Bowl - 520g basmati rice, cooked - 1 tbsp olive oil - 3 cups broccoli, chopped - 3 cups snap peas - 520g chicken breast, raw - salt & pepper - sesame seeds, to garnish   Method    Shake together all sauce ingredients, set aside. Heat olive oil in large pan and cook broccoli & snap pears for 5 minutes until bright and green. Remove greens from pan. Add more oil if needed and cook chicken for 7 minutes, or until cooked through. Add in sauce for 2 minutes until it thickens. Evenly divide rice, greens & chicken into 4 containers. Garnish with sesame seeds.
Read More
Recipes
Prepare in advance - Seeded Oats

15 Feb 2019

How will this healthy breakfast benefit you? 😄⁣⁣ ⁣⁣ 🌱 The power of seeds - hemp, flax and chia seeds contain fiber, protein, healthy fats, vitamins, minerals & antioxidants. ⁣⁣ ⁣⁣ ⚡️ Energy power house - this breakfast will keep you full for hours. It packs in a few extra calories than a normal breakfast to fuel you through a busy morning.⁣ ⁣ ⚖️ Macro friendly - a great mix of carbs, protein and fats that won’t blow your macros out of the water for when you want to treat yourself later in the day 😋⁣⁣ ⁣⁣ ⏱ Be time savvy - by preparing multiple mixtures ahead of time it saves you a few minutes each morning from not weighing out some of the ingredients. ⁣⁣ Macros per serve // Serves 1 490 Calories, 25g Protein, 58g Carbs, 19g Fats Ingredients Make Ahead Mixture  - 50g rolled oats - 1 tbsp hemp seeds - 1 tsp ground flaxseed - 1 tsp chia seed - 15g protein powder   Liquid & toppings - 250ml almond milk  - 10g peanut butter - 40g banana - 50g blueberries - 1 tsp honey   Method Place oats, hemp seeds, ground flaxseed, chia seeds & protein powder in jar or ziplock bag to prepare ahead. In the morning cook pre made mixture in almond milk and add additional water if needed. Add toppings. The macros in this meal are a rough idea. Please note - everyone will have a different protein powder & milk brand they use. Enter your ingredients into the MyFitnessPal app to get an accurate measurement of macros included.  
Read More