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Sweet Potato & Avocado Chocolate Cake

10 Apr 2019

🌿 INGREDIENTS For the cake... - 2 cups raw sweet potato, minced *see step 2. for method - 2 large eggs - 3/4 cup black cocoa powder *gives milder taste & darker colour, can also use dutch or regular cocoa (flavour & colour will vary slightly). - 1/2 cup maple syrup - 1/2 cup coconut sugar - 1/2 cup coconut oil *if too hard at room temperature leave near oven pre-heating to soften. - 1/4 cup coconut flour - 1 tablespoon vanilla - 2 teaspoons baking powder - 1 teaspoon salt For the frosting... - 1 1/2 cup sweet potato, cubed then steamed and mashed *see step 4. for method - 1/2 cup avocado - 1 cup medjool dates, pitted - 1/2 cup cocoa powder - 1 teaspoon vanilla extract - 1/4 teaspoon salt 🌿 METHOD 1. Preheat oven to 350F/180C. Line the bottom of two cake pans with rounds of baking paper. 2. In a food processor mince sweet potato. Then in a blender combine all ingredients for cake until smooth. 3. Divide batter in-between the two cake pans. Bake on 350F/180C for 45-50 minutes, then chill in fridge while you make frosting. 4. For frosting, steam sweet potato cubes, then drain water, and combine with rest of frosting ingredients until smooth (about 5 minutes). Chill until ready to frost.
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Education
Food for thoughts… healthy eating for your mind, body and soul

6 May 2019

“Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.” Ann Wigmore Eating healthy whole foods and leading a lifestyle to match has a myriad of benefits such as looking good, performing better and having more energy but have you ever considered the benefits of healthy eating for your mental wellbeing. The food we eat is linked to our mood, emotions, and behavior and affects how we think and feel. Here are eight ways to nutritionally boost your mood and optimise your foods to look after your mind while you nourish your body. Eat healthy fats – especially ones rich in omega-3 fatty acids play an important role in how the brain functions and reducing neuro-inflammation which is associated with depression. Sources of omega-3 fats include seeds, walnuts, and oysters, although the highest amounts exist in oily fish such as salmon, sardines, and mackerel. Eat foods which contain tryptophan. Tryptophan is an amino acid (the building blocks of proteins) and is required to produce serotonin. Serotonin is thought to stabilise moods, and reduced levels have been found in people with depression. Foods that naturally support tryptophan levels include seeds, nuts, cheese, oats, and meats. Vitamin D does more than just is vital in activating the conversion of tryptophan to serotonin. Few foods are rich in vitamin D, with oily fish topping the list, but the best source is sunshine. B vitamins, including folate (B9), play an important role in producing chemicals in the brain that regulate mood. The best way to ensure adequate B vitamins is to consume a healthy, varied diet. B12 can be tricky for those on plant pased diets, if this is you soy products and nutritional yeast are good sources. Cut back on the sugar! When we over consume sugar, it’s poorly digested and passes into the colon. There it fuels the growth of “bad” bacteria, which can wreak havoc on your health, promoting inflammation and disrupting the healthy ecology of your gut microbiome. The majority of serotonin is made in your gut, which is influenced by the health of your gutbiome. Choose complex carbs. Complex carbohydrates are more slowly digested and offer a gradual release of energy into the blood stream. They also support the body’s natural detox systems and promote the activity of desirable gut bacteria. Try adding more root vegetables, legumes, and buckwheat to your diet. Fermented foods. Cultured and fermented foods promote a healthy gut, which can lead to a more positive mood. Food choices include yogurt, kefir, fermented vegetables, sauerkraut, pickles, and kimchee. Drink water! It’s essential for the trillions of tiny chemical reactions that energize us throughout the day and stabilize our mood. Dehydration can cause fatigue and irritability, and drinking water is the best way to stay hydrated.
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General
Tia-Clair Toomey Joins The Method!

27 Feb 2019

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!
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Recipes
Tuna Patties

9 May 2019

The perfect addition to any lunchbox! With lots of lean protein and low fat content it leaves room for delicious sides like guacamole or dipping sauce. 😋⁣⁣ ⁣⁣ 🍴Serves 3 // Macros per serving...⁣⁣ ⁣⁣ 288 Calories 🌿⁣⁣ 〰️ 38g protein.⁣⁣ 〰️ 16g carbs.⁣⁣ 〰️ 8g fats.⁣⁣ ⁣⁣ 🍃 INGREDIENTS ⁣⁣ ⁣⁣ ➕ 300g canned tuna ⁣⁣ ➕ 4 eggs ⁣⁣ ➕ 2 tbsp nutritional yeast *you can also use parmesan⁣⁣ ➕ 1 tsp garlic paste ⁣⁣ ➕ 2 tsp dijon mustard ⁣⁣ ➕ 1/2 bread roll *blended to crumbs or torn to small bits⁣⁣ ➕ 1 tsp lemon zest ⁣⁣ ➕ 1/2 lemon juice, squeezed ⁣⁣ ➕ 2 tbsp parsley ⁣⁣ ➕ 2 tbsp green onions, sliced thinly ⁣⁣ ➕ 1/2 tsp butter or spray oil⁣⁣ ⁣⁣ 🍃 METHOD ⁣⁣ ⁣⁣ Mix all ingredients together, except butter, in a bowl with your hands. Heat butter in a pan on medium heat then spoon out small tablespoons of mixture into balls and flatten with back of spoon. Cool for 2-3 minutes on each side until golden and cooked through.
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Recipes
Homemade Taco Seasoning

13 May 2019

Why you should make your own instead of buying a pre-made packet? 🧐 Not only do store bought packets have way more than the eight ingredients we’ve listed (some of them are unpronounceable), they can also be ridiculously high in sodium and MSG. ⁣⁣ ⁣⁣ Homemade taco seasoning is such a cinch to throw together that once you’ve made a batch, you’ll never go back to store-bought. 👌🏼 It’s also one of our favorite back-pocket tricks for transforming a few simple ingredients into something ultra-flavorful and satisfying. Not only is it quick - can whip up a batch in about 30 seconds - homemade taco seasoning will always taste best because you can adjust the proportions to your suit your own tastes. ⁣⁣ ⁣⁣ INGREDIENTS 🍃⁣⁣ ⁣⁣ ➕ 1 tbsp chilli powder ⁣⁣ ➕ 1 tbsp salt⁣⁣ ➕ 1 tbsp paprika ⁣⁣ ➕ 1 tbsp cumin ⁣⁣ ➕ 1 tbsp onion powder ⁣⁣ ➕ 1 tbsp garlic powder ⁣⁣ ➕ 1 tbsp oregano ⁣⁣ ➕ 1/2 tbsp black pepper ⁣⁣ ⁣⁣ METHOD 🥄 Mix all ingredients together then season. ⁣⁣ ⁣⁣ How do you use taco seasoning ? 🔥You can use on... ⁣⁣ ⁣⁣ - Sheet pan fajitas⁣⁣ - Turkey stuffed peppers ⁣⁣ - Smoky grilled salmon⁣⁣ - Taco bowls⁣⁣ - Cauliflower tacos ⁣⁣ ⁣⁣ 📸 @themodernproper⁣⁣
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Education
Eating more to lose weight

14 May 2019

Introduction It’s the oldest weight loss advice in the book: consume fewer calories than you expend, and you’ll lose weight. While this stands true for the short term, eating too few calories, and depriving yourself of certain food groups or macronutrients, can, in fact, sabotage your longer-term weight loss goals – and harm your health and mental state, too. While your body might initially respond to a drop in calorie consumption and increased exercise by losing fat, this only leads to a false sense of security. The human body is a dynamic, adaptable and complex machine, with survival as its top priority. In order to feel safe and manage change, it constantly – and miraculously – regulates what goes on internally in response to its environment and how we treat it. Here are a few things you need to know:   Risks associated with eating too little Our intention in highlighting the following health risks is not to scare you – rather inform you on why eating more (and eating better) might be a smarter and more sustainable means of losing weight and allowing you to achieve your body composition goals than by drastically reducing calorie consumption. When we cut too many calories from our diet or fail to adequately refuel ourselves following rigorous exercise, survival mode kicks in and our bodies respond by assuming these changed circumstances are the new norm (i.e. every day to come will look the same). In turn, it slows our metabolism down and holds onto the limited calories we give it. Not to mention: reducing active thyroid and sex hormone production; raising adrenal stress hormones like cortisol, potentially leading to insulin resistance (an unhealthy hormone state that promotes body fat and water retention and causes long term health issues); lowering blood pressure and reducing heart rate to unhealthy levels; electrolyte imbalances; hair loss and brittle fingernails; loss of menstrual periods in women; trouble concentrating, issues sleeping and potentially depression. It’s important to shift our focus from solely weight loss and external appearance, and to instead consider what – and how much – we eat as it relates to our broader health now and into the future. Our focus should be on adequately fuelling our bodies in a way that is sustainable. Hint: slow and steady wins the race.   How much and what to eat to support body composition change – sustainably In evaluating our individual dietary needs, we need to consider both what we eat and how much we eat. The amount of food our body needs depends on gender, height, age, general state of health, activity levels, genetics and body composition. It’s not as simple as calories in versus calories out when it comes to maintaining, losing or gaining weight healthily. The substance from which the calories are taken is integral. This is where macronutrients (“macros”) come into play. The three main components of the foods we eat are carbohydrates, protein and fat, the calorific values of which are different: 1g of both carbohydrates and protein contains 4 calories, while 1g of fat contains 9. However, rather than focussing solely on calories we suggest taking this one step further and thinking about the food components calories derive from.   Eating more and eating better There are some general things worth knowing when shifting focus from calories to macronutrients: Foods high in energy but low in nutritional value (e.g. doughnuts – yum!) provide empty calories. Our advice is certainly not to cut these foods out. After all, the goal is to adopt sustainable habits (and it’s going to be near impossible to avoid doughnuts for the rest of your life!). Instead, we recommend thinking about ‘empty calorie’ foods as occasional foods. There is a benefit in re-evaluating the ratio of your carbohydrates versus protein consumption – higher protein diets better support a ‘lean’ body composition, not to mention accelerated muscle recovery. Interestingly, your body uses more energy during the process of digesting proteins versus other macronutrients. Bigger muscles also require more energy to move – meaning you can burn more calories during the day without trying! Don’t you dare cut out fats entirely – instead, learn the difference between fats: saturated, monosaturated, polyunsaturated and trans; some of which are healthy, some of which are not. Foods high in healthy fats such as avocado, nuts and salmon should be included in diets to support weight loss – foods high in unhealthy fats (e.g. fast food) should be limited. Fibre and sugar are worth thinking about too. High fibre diets (aim for around 25g per day) support healthy digestive systems, reducing bloating and water retention. Further, eating too much sugar throws your blood sugar and insulin levels out of whack, wreaking havoc on your energy levels throughout the day. Micronutrients including calcium, sodium and iron (particularly for women) should be prioritised in healthy diets too. Tip: eat the rainbow. Generally speaking, the more colourful the food (we’re talking naturally coloured – fruits and vegetables, not candy), the more packed with micronutrients. If you want to be a leaner, healthier version of you, the easiest thing to do is to eat more whole, single-ingredient foods (insert: fruits and vegetables, lean animal-based proteins, grains, etc.). These foods are naturally filling, and you can eat substantial amounts of them without blowing out your calories. It’s very difficult to gain fat if most of your diet includes food your grandparents would have eaten as children.   Conclusion At the end of the day, your focus should be on nourishing your body instead of depriving it. Satisfy your hunger, treat yourself every now and again, and maintain focus on your longer-term health goals. Quick weight loss through calorie deprivation might allow you to lose weight ahead of a holiday or special event, but what’s the fun in a life of yoyo weight loss? None. Time to break the cycle. Speak to a nutritional professional about eating more but eating smarter. Then, once you don’t have to stress about food all the time, you can focus on other things! Yay!
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Recipes
Raw Mars Bars

27 Feb 2019

Your carb & fat macro targets will thank you after this... oh and maybe those nagging cravings too ;) These RAW MARS BARS are actually out of control!! It’s hard enough trying not to eat the “batter” whilst making them. There are only a handful of ingredients to make, they’re gluten & dairy free, refined sugar free, vegan friendly and taste SO GOOD.    *Base* 1/2 cup almonds 1/2 cup cashews 3 tbsp hemp seeds (optional-- but so nutritious! 10g of plant protein per 3 tbsp. Feel free to add ground flaxseed in place) 1 tbsp maple syrup 2 tbsp water 1/4 tsp cinnamon Pinch sea salt   *Filling* 3/4 cup almond butter 1/2 cup melted coconut oil 2 1/2 tbsp maple syrup 1/4 cup filtered water   *Chocolate Covering* 1 chocolate bar, melted (We recommend @loving_earth dark chocolate bar) 1 tsp melted coconut oil Pinch sea salt   Instructions: In a food processor, pulse together base ingredients until it reaches a dough-like consistency. Press into base of baking paper covered loaf tin and freeze for 10 minutes while you make filling. In same food processor, pulse together filling ingredients. Pour over the top of the chilled base and freeze once more for about 1-2 hours, or until firm. Using a knife, cut into rectangles. Melt chocolate bar + coconut oil in a medium bowl, then dip frozen bars using two forks until fully covered. Place on baking paper and back into the freezer to harden. Sprinkle sea salt over the top & ENJOY! Makes a loaf tin’s worth, about 8-10 bars. Store in freezer.
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Recipes
Protein Banana Bread

27 May 2019

Served best heated with a little bit of nut butter on top! 😍🤗 Take a slice to work for your afternoon slump or finish off your macros for the day with this scrumptious treat. ⁣ ⁣ 🍃Serves 12 // Macros per serve... ⁣ ➖183 Calories ⁣ ➖5g Protein ⁣ ➖28.4g Carbohydrates ⁣ ➖5.8g Fats ⁣ ⁣ INGREDIENTS 🥄⁣ * 1 1/4 cups mashed very ripe banana (make sure to measure out but this is about 3 medium bananas)⁣ * 2 eggs, at room temperature⁣ * ¼ cup coconut oil, melted and cooled (can also use melted butter or avocado oil)⁣ * ⅓ cup pure maple syrup (or sub honey)⁣ * 1/2 cup nonfat plain greek yogurt⁣ * 1 teaspoon vanilla extract⁣ * 2 cup whole wheat flour (or can use white flour or gluten free flour)⁣ * 1 teaspoon baking soda⁣ * ½ teaspoon cinnamon⁣ * ¼ teaspoon salt⁣ * Optional add-ins: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup fresh fruit⁣ ⁣ METHOD 💥⁣ 1. Preheat oven to 180C/350F. Line a bread pan with baking paper and grease the inside of the pan to prevent sticking.⁣ 2. Add mashed banana, eggs, coconut oil, maple syrup, greek yogurt and vanilla extract to a blender and blend until smooth and well combined. Pour into a large bowl.⁣ 3. Next add in the dry ingredients: whole wheat pastry flour, baking soda, cinnamon and salt. Mix well until just combined. Do not overmix. At this point you can fold in an of the following: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup fresh fruit.⁣ 4. Pour batter into prepared pan. Split a banana down the middle then add on top of the batter or just add banana slices on top, side by side. Bake for 55-65 minutes or until a tester inserted into the middle comes out clean or with just a few crumbs attached. Allow bread to cool in the pan for 10 minutes, then remove and transfer to a wire rack to finish cooling.⁣ 5. Once bread is cool, cut into 12 slices. Serve with nut butter spread on top for a healthy snack or breakfast on the go.⁣  
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Recipes
Butter Chicken Meal Prep

27 May 2019

  With crispy, garlic naan (‘wrap’) bread. 😧🤗 Winter is coming here in Australia so it’s time to start looking for those heart warming meals to get us through the frost. 🙏🏼❄️ ⁣ ⁣ 🍃 Serves 2 // Macros per serve... ⁣ ➖ 459 calories ⁣ ➖ 50g protein ⁣ ➖ 55g carbohydrates ⁣ ➖ 3g fats ⁣ ⁣ 💥 Please see bottom of caption for garlic naan, not included in macros as every wrap brand will be different!! 💥⁣ ⁣ INGREDIENTS 🥄⁣ ➕ 300g raw chicken breast ⁣ ➕ 300g cooked basmati rice ⁣ ➕ 200g greek yoghurt ⁣ ➕ 1/2 cup tomato passata (tomato purée found near tomato pasta sauces) ⁣ ➕ 2 tsp Garam Masala (found in spices isle)⁣ ➕ 1 tsp coconut sugar ⁣ ➕ 1 tsp garlic paste ⁣ ➕ 1 tsp ginger paste ⁣ ➕ 2 tsp turmeric ⁣ ➕ 1 tsp cumin ⁣ ➕ 1/2 lemon juiced ⁣ ➕ salt to taste ⁣ ⁣ 💡 NOTE - taste curry sauce and add more tomato passata or chilli to increase sweetness or spice. ⁣ ⁣ METHOD ⁣ 1️⃣. Preheat oven to 180C. Cook chicken with dash of oil for 20 mins then shred with two forks once cooked through. ⁣ 2️⃣. In a small pan on low heat add all ingredients minus the rice and chicken. Stir until heated, do not burn. Taste and add more flavour if desired (see note above). ⁣ 3️⃣ Once sauce is heated and mixed well, add in shredded chicken then build meal with cooked rice and naan bread. ⁣ ⁣ For naan bread. Buy a healthy wrap, we used light wraps from Woolworths. Coat with a small amount of olive oil, garlic, parsley and salt. Bake for 5 mins in oven until crispy! 👌🏼🤗⁣
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