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ASK A NUTRITION COACH

7 Oct 2020

Each month we have one of our Nutrition Coaches answer the questions that matter to YOU over on our instagram (@TheMethodNow), if you missed it, you can check it out in our story highlights but for now, here's a little sneak peek.. ABOUT STEPH (@COACHSTEPHM) Steph began her fitness and nutrition journey in 2013. She now runs her own personal training business, specialising in advancing individuals on their athletic endeavours. Steph fully understands the impact correct nutrition can have on performance and aesthetic goals, achieving great personal results while living a flexible and social lifestyle. She credits this flexible diet approach to her positively changed relationship with food and her body, and is excited to share what she has learned with others. Her passion to witness others succeed is paramount, and she thoroughly enjoys sharing the journey alongside her clients. Q: Do any coaches specialise in plans to help hormones?? Such as PCOS and Endometriosis? A: Yes! Absolutely. We have coaches who have significant experience working with clients in these areas and they understand that nutrition is vital!   Q: I'm trying to lose weight, what % carbs should I be using in my macros if I train CF Daily? A: CrossFit is a glycolytic sport and works well with a Zone split of 40% Carbs, 30% Pro, 30% Fat, so this might work well for you.   Q: Trying to lose weight by minimising calorie intake while training for a marathon, will it work? A: If you are in a calorie deficit (taking in less than you are using) then yes, it will.   Q: How do I know if I am eating enough fats? A: This is completely individual and depends on your personal goals, the type of exercise you do and in many ways, what types of food you enjoy   Q: Wholemeal vs mixed grain wraps, what's better or worse? A: Check your ingredients list. The one that has the least amount of ingredients and the most wholegrain content is your winner! If you don't know what the ingredient is, move on and find something else. #THANKYOUNEXT   Q: What's the best carbs to have post workout? A: My favourite post-workout is a banana in a good quality wrap, so you are getting simple and complex carbs to support liver and muscle glycogen restoration. I also love baby food pouches (but always check your ingredients list!)   Q: Are re-feed days important? A: No, but they can be a beneficial tool to utilise when sitting in a calorie deficit. It can really depend on the person.    
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Recipes
Coconut Flour Pizza Base

28 Jun 2019

Does this mean you can eat it every night of the week? Of course it does! 🤗 This base, lighter in calories than a normal pizza base, will plenty of room in your macros for the rest of the day!⁣⁣ ⁣⁣ 🍴We understand that the best things to eat sometimes may be the worst for our health - so instead of ridding them altogether we try find healthier alternatives for you! That way you get the best of both worlds and a greater chance of succeeding - you will love this Method of improving your nutrition. 🙌🏼 ⁣⁣ ⁣⁣ 🍃 Macros per pizza base... ⁣⁣ ➖ 363 calories ⁣⁣ ➖ 14g protein ⁣⁣ ➖ 52g carbs ⁣⁣ ➖ 16g fats ⁣⁣ ⁣⁣ INGREDIENTS 🥄⁣⁣ ➕1/2 cup + 2 tbsp coconut flour (75g)⁣⁣ ➕2 tbsp psyllium husk (9g)⁣⁣ ➕1/4 tsp salt⁣⁣ ➕1 tbsp olive oil (15ml)⁣⁣ ➕1 cup lukewarm water - not boiling, think bath temperature (240ml)⁣⁣ ⁣⁣ METHOD 💥⁣⁣ ⁣⁣ Preheat oven to 220C (430F). In a large mixing bowl add the coconut flour, psyllium husk, salt, olive oil and lukewarm water.⁣⁣ ⁣⁣ 🥄 Combine with a spatula first then use your hand and knead the dough for 1 minute. The batter will be very moist at first and dry out as you go and that is what you want. Gather the pieces of dough and form a ball. 💧If it is too dry simply add a bit more water, 1 tablespoon at a time until the dough hold well together.⁣⁣ ⁣⁣ 🥣 Set aside in the mixing bowl, at room temperature, for 10 minutes. It will give time to the fiber in the flour and psyllium husk to absorb the extra moisture.⁣⁣ ⁣⁣ ❇️ Roll out your dough now into a large circle. ❇️⁣⁣ ⁣⁣ Your pizza base is now ready to be pre-bake (keep your pizza crust on baking paper to bake!). Pre-bake the crust for 12-15 minutes. ⁣⁣ ⁣⁣ Garnish your pizza base and return to the oven for 5-8 minutes or until your cheese is melted and grilled. You can also switch the oven to grill mode for 1-2 minutes at the end of the baking process to grill the cheese even better... Enjoy !! 😍👌🏼⁣
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Food tips & strategies
This for that: sneaky swaps + palate pleasers

21 Jun 2020

Sometimes it’s hard to resist our favourite feasts. But these days there are so many alternatives available at almost any supermarket, it’s easy to go for low calorie options that might be a little more macro-friendly or supportive of your nutrition goals. So if you’re struggling to cram your cals and/or meet your macros at the end of the day, here are some snazzy substitutes that will please your palate and meet your macros.   At the end of 2019, @themethodnow posted a ‘Summer BBQ swaps’ info graphic on Insta + our app, and this is a great place to start on this topic. Let’s revisit:   Classic beef snags (406 cals) vs ‘Extra Lean’ beef snags (191 cals) Wholemeal seeded bun (247 cals) vs Brioche (155 cals) Pre-made creamy pasta salad (311 cals) vs Fresh garden salad (87 cals)   The difference is huge, but the substitution is so easy! The meat section of most supermarkets will usually have these options right next to each other; the bakery aisle is an easy one to navigate; and these days, we’re spoilt for choice when it comes to quality ingredient pre-made salads, if you can’t be bothered grabbing a bag of spinach and a punnet of cherry tomatoes (hey, no judgment).   Got a sweet spot for the sweet stuff? If you’ve got a blender, you’ve got nicecream. With all the frozen berries and coconut, peaches and banana chunks (you name it!) available in the freezer section now, you can blitz your faves into a healthy sweet treat after dinner…or any time! Add protein powder, chia seeds and any other super sprinkles to take your bowl beyond.   Got a penchant for pasta, but need more protein and less carbs around dinner time? Meet pulse pasta! San Remo’s pulse penne has 21g of protein and just under 57g of carbs per 100g – and it’s damn delicious! It’s serves almost 8g of fibre, too, and is made up of so much good stuff (lentils, peas, borlotti beans and chickpeas) you’ll never look back after making the switch. There are lots of other options and colours and ingredients to suit your dish (red lentils, chickpeas, green peas), so you can be even more creative in the kitchen with your favourite pasta dishes.   Is there anything better than bread? Not in our opinion! But if you’re after a nutritious tasty toastable, try pumpernickel or Ezekiel breads. They’re a little *different* and very dense, but they’re packed with goodness and do wonderful things with eggs and avocado.   If a glass of wine is your favourite way to wind down, try switching it up with kombucha a couple of nights a week. Good for your gut and low in sugar, it’s not a hard sell when it comes to the benefits of this wonder drink.   Remember to read nutrition labels carefully and don’t necessarily believe everything the pretty marketing is telling you. You might find some awesome swaps without the words “lean” and “fat free” on the front (another hint: take a look at the back of the packets of various Hokkien noodles…). If you’ve got any other substitute suggestions, share them with our other Method members on the group Facebook page. It’s always great to find a way to replace your vice with something that tastes just as nice!
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Recipes
Honey, Sesame Chicken Meal Prep

26 Feb 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.
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Recipes
Chickpea Blondies

5 May 2019

A lot of us probably have a can of chickpeas just sitting around waiting to be used up. This staple ingredient in our cupboards does have a greater use other than just a salad topper! 🥗😧 ⁣⁣ ⁣⁣ It’s can be a great lunchbox-worthy protein slice that can curb that afternoon slump. ⚡️ With a small list of ingredients this is a fun, easy recipe that even the kids can try cooking with you 😄 🍃INGREDIENTS (Vegan Friendly, Dairy & Gluten Free) ⁣⁣ ➕400g chickpeas ➕1/2 cup peanut butter ➕1/3 cup maple syrup ➕2 tsp vanilla extract  ➕1/2 tsp salt ➕1/4 tsp baking powder ➕ 1/4 tsp baking soda ➕80g dark chocolate 🍃METHOD Preheat oven to 180C. Line baking tray with baking paper. Mix all ingredients together except chocolate then fold in the chopped chocolate. Bake for 20-25 minutes.
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Recipes
Sweet n' Salty, Peanut Butter Dressing

26 Feb 2019

Sweet n' Salty, Peanut Butter Dressing you can't say no to. Why? It has peanut butter ;) Also it’s vegan & gluten free... and works well as a marinade for tofu or chicken. Do you need more reasons to make this... we think not. 🕺🏼  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sweet n’ Salty, Peanut Butter Dressing.    1/4 cup smooth peanut butter 1 tsp garlic paste  1 tsp sesame oil  2 tbsp coconut aminos  2 tbsp coconut sugar  1 tbsp apple cider vinegar  2 tbsp lime juice  6 tbsp low fat coconut milk  2 tbsp water  Pinch of salt    🥄 Whisk all ingredients together until blended.    What is coconut aminos? It is a delicious sauce made from coconut sap. It is dark, rich, salty and slightly sweet in flavour. It resembles a light soy sauce or tamari, but it is soy free and gluten free – making it the perfect replacement for those avoiding soy and gluten.   Want to find the macros?  Scan all ingredients into your MyFitnessPal App. Take those macros and save as a new food. How ever many servings you get from sauce that is how much you should divide it by when inputting your new food into your daily intake. ⏱ Sounds time consuming but once you master the skill of creating your own foods your results will speak for themselves.
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Education
What is Iron, and why is it so important?

26 Feb 2019

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.
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Recipes
Peanut Chicken Skewers & Asian Salad

23 Jul 2019

🥜🍗 PEANUT CHICKEN SKEWERS & ASIAN SALAD 🥗🌿⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ — If you’re short on time but looking for a way to get creative in the kitchen, look no further than this post! Chicken and salad doesn’t need to be plain or boring, and you might find that you already have lots of these ingredients in your pantry... just waiting to be used! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕ PEANUT CHICKEN: ______________________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥄 Ingredients ➖ • 1.3kg boneless skinless chicken thighs cut into 1 inch pieces • 1/2 cup creamy natural peanut butter • 6 garlic cloves • 2 tbsp soy sauce • 2 tbsp toasted sesame oil • 1 tbsp white vinegar • 4 green onions, minced, divided • 1/4 cup coriander, minced • 2 tsp ground ginger • 1 tsp salt • 1/2 cup crushed peanuts for serving ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥣 Method ➖ 1. In a bowl mix together the peanut butter, garlic, soy sauce, sesame oil, white vinegar, half of the green onions (reserve the rest for a garnish), cilantro, ground ginger and salt. 2. Add chicken to the peanut sauce, toss well until all the pieces are evenly coated. Allow to marinate for at least 1 hour or covered & refrigerated (a zipper top bag works great for this step too) over night. 3. Heat oven to 400° F. Place a cooling rack on top of a rimmed baking sheet. Spray or brush the cooling rack with oil to prevent sticking. Thread the chicken onto metal skewers or wooden skewers that have been thoroughly soaked in water to prevent burning. Bake chicken for 20 minutes or until the internal temperature reaches 165°F. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕CUCUMBER SALAD: ______________________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥄 Ingredients ➖ • 3 large cucumbers (peeled, halved, seeded and sliced) • 3/4 cup rice vinegar • 1/2 cup coconut sugar (or sweetener of choice) • 1/2 tsp salt • 1 tsp red pepper flakes • 3 TBSP sesame oil • 4 green onions • 1/4 cup crushed peanuts ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥣 Method ➖ Combine ingredients together in a small bowl and set aside for 10 minutes while the flavours mingle before serving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe by @themodernproper
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Recipes
Spicy Fish Taco Bowls

14 Mar 2019

These spicy fish bites are an amazing way to get more flavour from your protein! The seasoning itself can be used on many other proteins like chicken or tofu. Recipe serves 3 // macros per serving... 378 Calories - 35g Protein - 47g Carbs - 6g Fats Ingredients - 350g raw basa fillets - 1 tsp chilli powder - 1 tsp cumin powder - 1 tsp paprika - 2 tbsp buckwheat flour - 2 cups cabbage, shredded - 100g greek yoghurt - 2 green onions, chopped - 1 juice of a lime - 1 tsp garlic paste - 1 tbsp olive oil - 1 tbsp water - sprinkle of salt - 375g cooked brown rice & quinoa Method Slice basa fillets into bite sized bits. In a bowl mix chilli, cumin, paprika, herbs & flour together. Add a small amount of oil into your pan and heat on medium/high heat. Pat fish dry with paper towel then coat in dry mixture. Place onto pan and cook for 3-4 mins each side until golden and cooked through. You will know the fish is done once the meat is white and flaky after being pulled apart. Divide the cooked fish into 3 containers evenly. Do the same with the cooked rice. For the slaw, blend together the oil, water, garlic, lime juice, green onion & salt. Once mixed add in the yoghurt and blend again. Pour the sauce on the cabbage and fold through.  Divide your cabbage slaw into the 3 containers. Serve with lime, avocado or any other garnishes.
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