Calories - The Basics

Before I leave you to delve into this blog I’d like add that I am not here to tell you or condone calorie counting, as it can become very destructive and turn into a obsession rather than listening to your body! I am providing you with a brief understanding on what a calorie is and how tracking your intake can make a impact on your health, both positively and negatively.

To lose weight, you need to eat fewer calories than you burn. In theory, this sounds simple. However learning and understanding how to manage your intake of food can prove to be a tricky task! As we are constantly bombarded with information whether it be from friends, TV, magazines or social networks about calories it can makes it hard to know what’s right and what’s wrong!

Firstly, what is a calorie?
A calorie is a measure of energy. In science, it's defined as the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. We use calories that we eat and drink for essential functions such as breathing and thinking, as well as day-to-day activities such as walking, talking and eating! Excess intake of calories causes what you eat to be stored as fat therefore consistently eating more than you burn will cause weight gain overtime.

The United States government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.

Keep in mind not everybody needs the same number of calories each day! People have different metabolisms that burn energy at different rates, and some people have more active lifestyles than others.

The recommended intake of calories per day depends on several factors, including:
• overall general health
• physical activity demands
• sex
• weight
• height
• body shape

Your body needs calories to survive! Without energy the cells within your body would begin to die, the function of your heart and lungs would stop and your organs would not be able to carry out the basic processes needed for living!

Now, not all calories are equal! The number of calories in food tell us how much potential energy the contain but not only calories that are important, the substance from which the calories is taken from is vital! These so called “empty” calories are those that provide energy but very little nutritional value. The elements of food that provide empty calories contain next to no dietary fiber, amino acids, antioxidants, minerals or vitamins! Empty calories can be made up of solid fats and added sugars. Solid fats are either naturally found in foods or can be added when foods are processed. Added sugars are sugars and syrups that are added then food or beverages are processed!

• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
• Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
• Cheese (contains solid fat)
• Pizza (contains solid fat)
• Ice cream (contains both solid fat and added sugars)
• Sausages, hot dogs, bacon, and ribs (contain solid fat)

The foods and beverages above are the main sources of empty calories but many can be found in no solid fat or added sugar products such as low-fat yogurt, no fat cheese or sugar free soft drink.

Choosing unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low but remember a small amount of empty calories is okay and won’t kill you! It is important to limit empty calories to the amount that fits your calorie and nutrient needs.

The main thing I would like you to take away from this blog is to ensure your diet is filled with whole, nutrient dense foods which will help you limit your intake of empty calorie foods!

Ditch counting calories and ....
• Opt for nutrient-dense options that our great-grandparents would recognise as food
• Go for a wide variety of in-season produce and ingredients
• Cook, which really is the key to it all
• Cut out processed foods
• Focus on regaining our natural appetite and cutting the cravings

Beat the 3pm Slump

We are know that feeling too well! You’ve smashed out your workout for the day, ate a nourishing, healthy breakfast and lunch but as soon as the clock strikes 3pm all you feel is something naughty like chocolate or chips! Hands up if this is you!

To help you beat the 3pm monster, here is a few snack ideas that you can either keep in your desk draw, your hand bag or at home in the cupboard! Just somewhere you can reach easily when those munchies hit!

Bliss Balls
Bliss balls is definitely the go-to snack for all you sweet tooths as they will not only kick your cravings but will give that extra burst of energy for the afternoon. Just beware of store bought ones that they aren’t packed with added sugar and it’s all natural! Here is one of my favourite bliss ball recipes!

RAW SALTED CARAMEL BALLS
Makes 18 Balls
Ingredients:
- 1 cup cashews
- ½ cup dessicated coconut (without preservatives)
- 1 scoop of quality protein powder of your choice (pea, rice or whey)
- 15-16 Medjool dates
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup or rice malt syrup
- 2 tablespoons raw pepitas
- 2 tablespoons water
- Pinch of salt
- Extra coconut for rolling

Instructions:
1. Blend cashews first in a food processor until in chunk-form
2. Add all other ingredients and blend until formed
3. Pour extra coconut into a bowl or on a plate
4. Roll mixture into small balls and coat in the bowl of desiccated coconut
5. Freeze to set and enjoy
6. These balls will last in your freezer for 2 weeks and are equally delicious if stored in the fridge, once set.

Hummus & Veggies
You truly can’t go wrong with a bit of hummus and veggie sticks! Super simple to prepare and can easily be placed Tupperware container to keep at work or in your handbag for on the go!

Yogurt & Berries
Natural yogurt or greek topped with berries is a perfect low-GI snack! Low-GI snacks are slowly digested and absorbed which provides more stable blood sugar levels and will help you maintain healthy energy levels! As well as the above benefits this delicious snack will also give you a hit of antioxidants and good bacteria plus it helps satisfy your sweet tooth!

Trail Mix
Trail mixes are a super easy and healthy snack as it provides protein, healthy fats and fibre to keep you satisfied until dinner! This snack also contains zinc, magnesium, calcium and vitamin E!! You can create your trail mix with raw mixed nuts and seeds (think almonds, Brazil nuts, walnuts, sunflower and pepitas seeds, along with some dried fruit (such as goji berries, prunes, raisins or dates).

Don’t forget you can receive 50% OFF My New Year Bundle for the month of January! All you need to do is subscribe to my newsletter to receive the discount code! Subscribe HERE!

How to break bad habits!

New Year, new goals, new habits! The new year is an exciting time for change! As we look forward to the year ahead we look to replace bad habits with better ones to help improve every element of our lives! By nature we are creatures of habits! Don’t get me wrong not all habits are bad! Good habits like regularly exercising and meal prep can form a foundation to a healthy life but its the bad habits such as over-eating on the weekend can sabotage your health without even realising!

So whether you’re battling through a dry January or trying to get over the holiday food hangover, here are a few quick tips to break free of unhealthy habits!

1. Remember the choice is yours! - Are you reaching for the third cup of coffee or piece of chocolate out of habit? No one “has” to do anything. Think of your “why” before making decisions.

2. Recognise the ritual and make it healthier - If you view food as a reward, try to replace it with a  treat, such as a short walk, a warm bath or 10 minutes of relaxing yoga

3. Create a rest routine - Make sure you look forward to getting into bed at night. Turn it into an experience you love, turn your phone to “do not disturb”, light a candle, read a relaxing book and learn how to wind down naturally without technology!

4. Make smart choices - Start with small, achievable goals. When you go out for dinner eat choose fish or lean meat with vegetables and have a cup of mint tea after dinner instead of dessert. REMEMBER: simple, small changes can make a huge difference!

5. Savour every moment, say “Cheers!” - Celebration and delight are incredibly powerful tonics. If you have some sweets don’t stress yourself out with guilt. Own it, trust yourself not to eat the whole pack, enjoy the celebration and then move on.

Are you are looking for guidance on breaking your habits and focusing on making 2018 a year of improving your health & fitness, then I would love to hear from you! Send an email to sophia@sophiafit.com for more info! Also make the most of my New Year Bundle Special where you receive both my Nutrition eBook & 7 Day Meal Plan! Subscribe to receive the 50% off discount code here!

Thanksgiving Special!

How is everyone feeling the day after Thanksgiving? If you are looking for some new fresh, light and clean recipes to cleanse your body from all that holiday eating, my 7 Day Meal Plan e book is available at 30% off today and this weekend only. You can grab it here!. Simply enter the discount code: SPECIAL30 at checkout to receive your 30% of!! 

Offer ends Sunday 26th of November so get in quick so you don't miss out!!

Create your own adventure with Macro Bowls!

Macro Bowls are not only super easy to make but jam packed with nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins! They are perfect for people who are time poor, constantly on the go or busy running around after your kids! The best thing about Macro bowls is there is no secret recipe or rules, you can literally add as many macronutrients as you desire!

Here's a quick breakdown on what makes the perfect macro bowl:

Greens | Spinach, romaine, arugula, kale, micro greens, sprouts etc.
Proteins | Keep it plant-based by choosing proteins such as tempeh, beans, quinoa and lentils or animal based protein such as salmon, tuna, chicken, turkey mince or eggs!
Healthy fats | Avocado, olive oil, nuts, seeds
Veggies | Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower or any other veggies that tickle your tastebuds!
Carbohydrates | Sweet potatoes, quinoa, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie). Key is to pick slow releasing carbohydrates to help you sustain your energy throughout the day!
Fruits | Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | Fermented veggies like kim chi or sauerkraut, homemade hummus..
Dressing | Keep it super simple with lemon juice and a dash of extra virgin olive oil or try my favourite combo of dijon mustard, tahini, lemon and apple cider vinegar!

My Favourite Macro Bowl Recipe!
This Macro bowl combo proteins packed & of course delicious!

INGREDIENTS
- 350 grams skinless chicken breast
- 1/3 cup uncooked quinoa
- 1/2 cup of green beans
- 1/2 cup of broccoli
- 1/2 avocado sliced
- 1/2 cup of sweet potato peeled and cubed
- 1 clove garlic minced
- 1 tbsp Tamari
- 1 tbsp sesame oil
- 1/2 tsp sesame seeds

INSTRUCTIONS
1. Preheat oven to 180c
2. Cook quinoa
3. Toss sweet potato in half of the sesame oil and place on lined oven tray. Cook for 20 minutes until golden.
4. Dice chicken and mix with garlic and tamari. Cook in hot frypan with the rest of the sesame oil until cooked through.
5. Steam the greens on the stovetop or in the microwave until tender crisp.
6. Portion the chicken, quinoa and veggies into bowls.
7. Sprinkle with sesame seeds and serve.

I would love to hear & see your macro bowl creation!

Pre & Post Workout Meals!

Fuelling your body pre and post workout is more important than any other meal throughout your day. Many people don’t realise the role that pre and post workout meals play in the effectiveness of your workout! To break it down a little… the food you consume before your workout will affect your energy levels and your performance output throughout your workout whereas what you eat after your workout is crucial for optimizing the recovery process and replenishing your body!

PRE WORKOUT

Now I’m not recommending you go eat a large meal before working out to ensure you have maximum energy for your workout, all you need is a quick snack! Ideally you should try to consume your snack 30-60minutes  before but this can depend on how your body tolerates food! So experiment and see what time frame best suits your body!

Each of the snack ideas below contain some protein as well as carbs. Carbs are the fuel they are NOT the enemy!! Protein helps rebuild and repair, but also "primes the pump" to make the right amino acids available for your muscles.

Pre Workout Snack Ideas:

• A teaspoon of peanut butter and banana
• Greek yogurt with berries
• Oatmeal with coconut/almond milk and fruit
• Apple and peanut or almond butter
• Handful of nuts and a piece of fruit

 

POST WORKOUT

Your Post workout meal plays a vital role in refuelling your body with the nutrients it will need to repair, replenish, recover and adapt. A post workout meal should accomplish the following:

• Replenish muscle glycogen that was depleted during your workout.
• Reduce muscle protein breakdown caused by exercise
• Reduce muscle soreness and fatigue
• Greatly enhance overall recovery
• Reduce cortisol levels

Post workout meal ideas include:

• Protein shake with a piece of fruit
• Turkey on a ancient grain (wheat free) wrap with veggies
• Yogurt berries parfait
• 1 slice of ancient grain toast with 1 tablespoon of peanut butter and ½ sliced banana
• 1 to 2 eggs with a slice of ancient grain (wheat free) toast
• 1 rice cake with ricotta cheese and berries

The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.

If you need any more ideas on pre & post workout snacks, check out My Nutrition eBook available here or My 7 Day Meal Plan here! 

Let's Sweet Potato It Up!

Yes I am talking about the ever so humble sweet potato. These Orange-fleshed vegetables may be one of nature's unsurpassed sources of beta-carotene! Not only are sweet potatoes readily available, inexpensive, and delicious, they have many other benefits for your health.

Before I go through a few delicious & nutritious recipes, here are just few amazing benefits...

1. They provide kind carbohydrates that don't induce a sugar crash
While white potatoes’ high glycemic index mean that their carbohydrates are quickly converted into sugar and a corresponding elevation in blood sugar levels, sweet potatoes are different. They fall much lower on the glycemic index which is better for avoiding sugar crashes and better for diabetes control, according to the American Journal of Clinical Nutrition. Sweet potatoes in moderate amounts can help maintain healthy blood sugar levels even for those with diabetes.

2. They keep your digestion running and help beat disease
One medium sweet potato with skin provides roughly between 4 to 6 grams of fiber which although isn’t the highest fiber source from plants but it sure does pack a punch! And plus we all know the benefits that fiber has on our bodies!!

3. Help with treating inflammation
Sweet potatoes prevent and fight inflammation in the body. As the protein it contains helps the plant repair itself after damage or bruising and this protein acts as an anti-inflammatory in our body. They also are a great source to replace inflammatory food culprits like wheat!

This ones for the ladies..
4. They could help conquer PMS blues
While huge amounts of manganese aren’t healthy, experts estimate that up to 37 percent of Americans don’t get the recommended dietary intake (RDI) of manganese in their diet. Along with promoting good bone health, studies show that boosting manganese intake from 1 mg to 5.6 mg of dietary manganese per day helped women with PMS to have fewer mood swings and cramps. For those asking what is Manganese, it is a mineral that is found in several foods including nuts, legumes, seeds, tea, whole grains, and leafy green vegetables. It is considered an essential nutrient, because the body requires it to function properly!

RECIPE TIME!! I have compiled a few recipes that you can include in your weekly meals! All are quick & easy and of course, healthy!

Sweet Potato Oats (Serves 2)
INGREDIENTS
1 cup rolled oats, GF for gluten-free eaters (another alternative is quinoa flakes or buckwheat)
1 small sweet potato, steamed and pureed
1-2 Teaspoons maple syrup, honey or rice malt syrup
(something sweet)
½  tsp ground cinnamon
½ teaspoon of flax seed
1 teaspoon of chia seeds
Handful of pecans

METHOD
1. To roast your sweet potato, preheat oven to 400 degrees F (204 F) and cut a sweet potato in half and lightly coat with olive oil or coconut oil. Bake for 20-25 minutes or until soft and tender.
2. Mash your sweet potato and set aside.
3. Once cooled down, stir in sweet potato puree with oats, sweetener of choice, cinnamon, flax seed, chia seeds and stir to combine. Taste and adjust flavor/seasonings as desired. If mixture is too thick, add a splash of non-dairy milk (such as almond).
4. Divide oats between two serving bowls and sprinkle with Pecans. Add a drizzle of honey for more sweetness. Enjoy immediately or place in jar to enjoy during the week!
 

Baked Chilli Sweet Potato ( serves 2)
INGREDIENTS
2 Small to Medium sized Sweet Potatoes
Cup of Black beans
½ Cup Diced Cucumber
½ Cup of Diced Tomatoes
Tablespoon of Greek yogurt
Tablespoon of fresh or dried chilli
Fresh Lime

METHOD
1. Preheat oven to 400 degrees.
2. Poke holes into your sweet potatoes and bake them on a baking sheet (don't wrap them in foil), for about 40-45 minutes or until they're tender
3. Remove from the oven. Slice them open, and scoop out a little bit to make room for your stuffing.
4. Stuff with black beans, cucumber, tomato and top with greek yogurt.
5. Sprinkle some chilli on top and dig in.

Sweet Potato Brownies (Serves 12)
INGREDIENTS
3 tablespoons coconut flour
2 tablespoons raw cacao powder
½ teaspoon vanilla powder
¼ teaspoon baking powder
¼ teaspoon ground cinnamon
pinch of sea salt
1 scoop vanilla protein powder (optional)
1 large sweet potato, cooked in the oven until soft, skin removed & pureed
3 eggs, whisked
¼ cup coconut oil
⅓ cup rice malt syrup or honey

METHOD
1. Preheat oven to 185 °C (365 °F)
2. Combine sweet potato, eggs, vanilla, honey and coconut oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, cinnamon, pinch of salt, protein powder (optional), baking powder and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will leave you with dry brownies..
3. Once combined, pour the mixture into a baking tray lined with lightly greased baking paper.
4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownies from the tin. Cut them into squares and dust with a little cacao powder. Serve with raspberries or strawberries and maybe some greek yogurt or coconut yogurt to be extra decadent.

Hydration Station

Did you know that by weight, adult bodies are made up of between 50-65% water with the brain and heart comprised of approximately 73% water, and the lungs 83% water. 64% of the skin is water, muscles and kidneys are at roughly 79% and surprisingly even our adult bones are around 31%!! Need I say more?

Hydration is probably the most underestimated nutrient when it comes to weight loss! Drinking plenty of water really is one of the easiest steps you can take to set yourself up for a healthier body and mind!!

The thing about hydration is, you don’t need to wait until you are thirsty! You should be aiming to drink water consistently throughout the day. The amount you should consume depends on a number of factors, such as your body type, your activity levels and the climate but as a general rule I recommend drinking between 2 - 4 litres a day! Yes I know that sounds like a lot but trust me it is doable! Ensure you always carry a water bottle with you and if you find water boring, add some flavour by adding lemon or berries to your water! And trust me in now time you will be easily smashing 3 litres a day!

The benefits you will reap from increasing your daily intake of water will surprise you!

Improves Digestive Function
Water plays a big role in your body’s removal of waste through the digestive tract and your digestive tract needs water to function properly! Therefore, if your body isn’t receive a sufficient amount of water it can lead to chronic constipation!

Helps with Mid-Day Fatigue
Fatigue and tiredness is a common effect from dehydration and to make things worse most people reach for a caffeinated drink such as coffee which yes will keep you awake but as it’s a mild diuretic this will remove water from your body making the situation worse!

Mood Enhancer
Surprising but very true! Dehydration affects your overall mood as when your body is thirty it is in a state of shortage and won’t run effectively therefore making you crankier and moodier! Hydration = positive vibes!

I could go on for days about all the benefits but hopefully the ones above give you a little insight into how amazing water really is! If you are looking for more tips and information about water, click here to purchase a copy of My Nutrition Ebook where I give you a detailed rundown on everything water related!

References: https://water.usgs.gov/edu/propertyyou.html