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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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Recipes
Nourish Bowl

27 May 2019

A yummy & nourishing meal with quality proteins, complex carbs, greens, fibre and healthy fats. 😍⁣ ⁣ 🌿 Serves 1 // Macros per serve... ⁣ ➖ 506 calories ⁣ ➖ 39g protein ⁣ ➖ 37g carbs⁣ ➖ 23g fats ⁣ ⁣ INGREDIENTS 🥄⁣ ➕Base of organic mixed greens (I.e. spinach, kale or lettuce)⁣ ➕150g turkey mince (or another lean protein of choice)⁣ ➕3 stems broccolini⁣ ➕150g sweet potato, sliced into thick pieces⁣ ➕50g small avocado⁣ ➕1 cucumber⁣ ➕1 tbsp hemp seeds (source of omega’s and plant-protein)⁣ ➕1 tbsp extra virgin olive oil⁣ ➕½ lemon, squeezed⁣ ➕1 tbsp pumpkin seeds⁣ ➕½ red bell pepper⁣ ⁣ METHOD 💥 ⁣ ⁣ 1️⃣ Brown turkey in a pan and season to your liking. In a separate pan sauté sliced sweet potato and broccolini in 1-2 tbsp olive or avocado oil, sea salt and ground pepper, until tender, about 10 minutes. ⁣ ⁣ 2️⃣ Add cooked turkey, sweet potato and broccolini to bowl of mixed greens along with sliced bell pepper, avocado & cucumber. Top with a drizzle of extra virgin olive oil, lemon juice, hemp seeds & pumpkin seeds for added fibre and healthy fats. 💯 ⁣
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Recipes
Powerhouse Oats

27 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.  
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Recipes
Gooey Aquafaba Brownies

27 May 2019

SAVE this recipe for later ! 🚨 Each serve contains 14g protein. ⁣ ⁣ Aquafaba is the water from a can of chickpeas - in this recipe it’s the perfect way to make these brownies melt in your mouth. 🤤 Now that we’ve put the macros below you won’t have to feel guilty about having these for dessert. With clean ingredients and minimal fuss in the kitchen anybody can give this a go! ⁣ ⁣ 🍃 Serves 9 // Macros per serve... ⁣ ➖370 calories ⁣ ➖14g protein ⁣ ➖49g carbs ⁣ ➖21g fats⁣ ⁣ INGREDIENTS 🥄 ⁣ ➕130g coconut oil⁣ ➕160g dark chocolate (we used @lovingearth dark)⁣ ➕120ml aquafaba ⁣ ➕150g coconut sugar ⁣ ➕1tsp vanilla extract ⁣ ➕138g chickpea flour (also called besan flour - found in health food stores). ⁣ ➕ 30g cocoa powder ⁣ ➕ 1/2 tsp baking powder ⁣ ⁣ METHOD 💥⁣ ⁣ 1️⃣ Preheat oven to 150C/300F. Line square baking tray with baking paper (about 3-4cm deep). ⁣ 2️⃣ Melt dark chocolate and coconut oil in pan on low heat.⁣ 3️⃣ In bowl beat aquafaba and coconut sugar with a mixer until thick and shiny. ⁣ 4️⃣ Fold in rest of ingredients including melted chocolate. Then bake for 30 mins. ⁣ 5️⃣ Once done they should be crispy on top but airy and soft in middle. Leave to cool for 5 mins before serving as they are fragile straight out of oven!
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Recipes
A Day of Macros with Coach Kate

27 Feb 2019

A day of macros with Coach Kate🤙🏼⁣⁣⁣ ⁣⁣⁣ • Breakfast - Loaded oats with ground flaxseed, chia seeds, dried fig, pumpkin seeds and raspberry jam.⁣⁣⁣ ⁣⁣⁣ • Almond milk flat white.⁣⁣⁣ ⁣⁣⁣ • Mid Morning - Two egg + two egg white omelette with zucchini, onion & spinach.⁣⁣⁣ ⁣⁣⁣ • Pre Workout - caramel plant protein with wild rice… protein rice pudding (new favourite).⁣⁣⁣ ⁣⁣⁣ • Post Workout - super quick banana in a wrap.⁣⁣⁣ ⁣⁣⁣ • Dinner - poached chicken, stir fry veggies with wild rice.⁣⁣⁣ ⁣⁣⁣ What is not pictured is my second dinner of 3 vegetarian soft tacos with guacamole and half a tub of caramel macchiato halo top ice cream!!⁣⁣⁣ ⁣⁣⁣ This brings me to 2284 calories.⁣⁣⁣ ✖️Protein 141g⁣⁣⁣ ✖️Carbs 286g⁣⁣⁣ ✖️Fats 64g⁣⁣⁣ ⚖️ Roughly a 50/25/25 split.⁣⁣⁣ This also gets me 42g fibre 🌾 ⁣⁣⁣ ⁣⁣⁣
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