nutrition

Next Lifestyle Camp up and running - grab your spot!!

Sophia McDdermott Drysdale FIT

This isn't just a BJJ camp (although there is 2 hours of technique and training every morning), it is about all the aspects that are important in creating a fabulous and healthy lifestyle. This camp includes healthy food/nutrition, movement with yoga and sculpting workouts and the mental aspect where I have a holistic facilitator who does the guided meditations and Warrior Within workshops. This camp will  be covering the theme of eliminating negative self talk which is such a big thing to  hold us back from getting what we want in life. 

The best thing about the camps though is the sisterhood and the lifelong friendships that are created to BJJ. This will be my 6th camp and a wonderful sisterhood that has come about from these. 

Here is a link that has loads of info: there is a PDF you can download. 

https://sophiadrysdale.squarespace.com/lifestyle-camps/

Here is how you can book your spot with payment options: let me know if you would like to do a payment plan. 

 

Please email me at sophia@sophiaFIT.com if  you have any questions!!!

 

The Queen of Spices

Turmeric may be one of the most effective nutritional supplement due to its major benefits on not only on your body but on your brain! Turmeric really is a superhero spice! It contains a wide range of antioxidant, antiviral, antibacterial, anti-fungal and anti-inflammatory properties! To add the to the list of benefits, it is also loaded with many nutrients such as protein, dietary fibre, Vitamin C, Vitamin E, Vitamin K, Sodium, Potassium, calcium, iron, magnesium and zinc! And it has been found from over 6000 + studies that when turmeric is compared to conventional medicine its benefits EQUAL that of many pharmaceutical medications!!

As well as all the benefits above it has been found that a particular component of turmeric has the ability to prevent premature aging, reduce depression, manage arthritis and blood sugar!! How amazing is Turmeric!

Turmeric is one of those spices that can really be added to any meal, breakfast through to dessert! To help you with including Turmeric into your day I have included a few yummy recipes below. This shows you how simple it is to add extra nutritional value to each and every meal!
 

Day Starter

1 cup of coconut water
½ a teaspoon of turmeric (fresh or dried)
½ a teaspoon of ginger
Juice of a lemon
½ teaspoon of sea salt
½ teaspoon of cayenne pepper or ground chilli (optional - for an extra ZING)
1 teaspoon of honey (optional)

Place ingredients in a blender and give it whirl. Add lemon juice, sea salt and honey to taste!
 

Tropical Green Cleansing Smoothie

2 cups fresh kale
2 cups coconut milk
2 cups pineapple
1 cup mango
Juice of ½ lemon
1 Tablespoon fresh ginger
¼ teaspoon to 1/2 ground turmeric to taste

Blend all ingredients until smooth and enjoy!
 

 

Turmeric Omelette

egg.jpg

2 eggs
Handful of Spinach
Handful of kale
1 Medium Sweet potato, diced & pre cooked
Handful of chopped Cherry tomatoes
Teaspoon of turmeric

Whisk two eggs with turmeric, pour into a lightly greased with coconut oil pan.
Pour the whisked eggs into the pan, allowing it to settle for a bit.  Then place on one side of the omelette, spinach, kale, sweet potato and tomatoes. Leave it to cook for a little then flip the opposite side to close it up like a sandwich.
Leave to cook for few minutes.

Remove from pan and serve with some avocado, salt and pepper to season.
 

Turmeric Chicken

Marinade
2 x Chicken breast
Tablespoon of turmeric
2 sprigs of oregano
Juice of a lemon

Dressing
2 x tablespoons of Greek yogurt
Tablespoon of turmeric
Juice of ½ a lemon

Marinate chicken breasts for 30 minutes to 1 hr in the fridge. Pre-heat the oven at 250 degrees. Place chicken breasts on baking tray and cook for 30 minutes or until golden. 

While cooking prep the dressing, 1 tablespoon of turmeric with Greek yogurt and a touch of lemon juice and stir.

Serve Chicken with a grated carrot & zucchini, corn, mixed beans of your choice & a handful of spinach! ENJOY!

 

healthy recipes on my 7 day meal plan!

Sophia MCDermott Drysdale FIT

I am so excited to be sharing with you more of my recipes in my 7 day meal plan. My e book 'Spring into Summer, SophiaFIT Body Guide' with be released on May 1st but will be available for pre order soon! All the recipes are my own and what I eat on a weekly basis!!!  If you want to stay lean but have the energy to train, this is how you should be eating. Stay tuned!

Staying in shape while on the road

Sophia McDermott Drysdale

I have been travelling to teach so it's been a few days since I have trained. Making the right food choices while I am on the road, at the airport eating out etc is what keeps me in check. The secret is to ALWAYS have healthy food handy. I never head off to an airport without my hard boiled eggs and a banana. While I am on the road I will grab a salad and a KIND bar with no added sugar. 

When eating out I make sure to have a salad of some fish and vegetables. Easy of the dressings and sauces and I stop eating when I am feeling full. 

Mexican style chicken salad

Sophia mCDermott Drysdale

This is one of my favourite salads and I eat it every week. It is loaded of flavour and keeps you full. Your protein is from the seasoned chicken and your carbs are from  the corn, beans and a handful of corn chips.  I use a dash or yogurt based dressing rather than mayo to keep the fat to a minimum. Eating clean and eating salads does not have to be boring. 

For those lucky peeps doing my personalised diets these are the type of recipes you get along with your meal plan. There is lots of guidance and also lots of choices. 

Mexican Salad:
Salad:
2 cups or chopped romaine lettuce
1/2 cup of chopped broccoli or cucumber
1/3 cup of chopped carrots
1/3 cup of chopped cherry tomatoes
1/3 of chopped bell peppers (any colour)
1/2 avocado
1/3 cup of canned corn
1/3 cup   of pino beans or baked beans
1/2 corn chips

Dressing:
1 tsp yogurt based salad dressing
1 tsp balsamic vinegar
1 tbsp olive oil
salt and pepper to taste. 
Add all the salad ingredients to a bowl except for the corn chips. Add the dressing to the salad and toss  thoroughly. Then add the corn chips and lightly mix into the salad to add some extra crunch and flavour.  * a sprinkling of cheese is optional. 
Optional: Add  4.2 ounces/120g of chicken or salmon to the salad.

WHEN to eat for weight loss

Sophia McDermott Drysdale FIT

Check out my article that was published a few weeks ago about WHEN to eat. In previous articles on my series about eating for weight loss I discussed the basics of the metabolism and how the body processed the food we eat. In the second article I discussed WHAT to eat. WHEN to eat is also really important.  The timing our meals, eating regularly and for athletes eating yoru carbs around your training sessions is importnatn for maximum energy and recovery.

https://www.wholelifechallenge.com/when-you-should-be-eating-if-you-want-to-lose-weight/

Look at things from a perspective of health and you will make better choices

Sophia MCDermott Drysdale FIT

If you look at things from a perspective of health rather than a perspective of 'will this make me fat?' You will always make better choices. If you choose foods that are good for you because you want to be healthy then as time goes on you will continually make better choices and as a result your body will follow. You will lose weight, your skin will look better, you will have more energy. If you are an athlete, you will perform better and have better recovery.  

Eat for health and not for looks. That means eat as much fruit and vegetables as you can get your hands on. Eat whole foods. Stay away from processed carbs and processed meats with nitrates and drink plenty of water. 

New Year Special!!! Nutrition e book and home video workout!

Sophia McDermott Drysdale

To celebrate the new year and to make sure you all keep motivated I am including a FREE home workout video. In this video I take you through a 25 minute full body workout that helps keep you fit, toned and strong.  

This is a deal that can't be missed!

This book covers the 4 aspects - the HOW, WHAT, WHEN and WHY'S to eat for weight loss.

You will also learn about:

- The basics of nutrition,

-how the body works and the dangers of cutting calories.

There are over 35 delicious recipes that are simple to make and the meal plan is so easy and straightforward to use that you can't go wrong.

My intention is to share with you my journey with nutrition so that it empowers you with knowledge about food and health so that you can make informed life long choices to be in the best shape of your life.

Please email me to recieve your discount coupon code that gives you 20% off! Sophia@SophiaFIT.com