All nutritionists have prejudices. They’re unavoidable because our knowledge is a combination of facts we’ve read and our personal experiences. I mention this because I’m a low carb guy, that’s my prejudice. So with that said I’m going to try and stick to the facts!
All digestible carbohydrates are broken down into glucose. Glucose is the body’s preferred energy source.
This fact has led to a lot of misunderstanding.
Because glucose is the preferred energy source it also makes it the least essential macronutrient. In nutrition the term essential means anything that the body can’t produce from other components. There are essential fats (essential fatty acids) and essential proteins (essential amino acids). There aren’t any essential carbohydrates.
In a dieting scenario I always recommend protecting your protein and fat intake because they’re the most important. If you don’t eat enough protein then your muscular recovery is compromised. If you don’t eat enough fat then your hormone production is compromised. So if you’re going to be in a caloric deficit I think it makes sense to achieve the deficit by reducing your carbohydrate intake.
Let me know if you have any questions or want to get into a heated discussion in the comments below 😋
Re-gramming my own post because I’m low key obsessed with gnocchi lately and just in general. 🍝❤️
ITS A PASTA POTATO HYBRID PEOPLE! Literally the greatest thing. I’m gnocchi-ding. .
The gnocchi from @a25pizza is spot on. Delicious marinara sauce, incredible cheese. Their gnocchi with pesto is equally as delish. .
Please share all your fave gnocchi spots in Melbs! I am on a hunt of all hunts.
🇩🇪 Thunfisch-Lasagne. Ein wunderbares Gericht und ein fantastisches Geschmackserlebnis: Pasta, Thunfisch, Sardellenfilets, Kapern, schwarze Oliven, frische, gehackte Petersilie, Pecorino, Pfeffer, etwas Meersalz... Dazu eine schön würzige und scharfe Tomatensoße, ab in den Ofen und genießen 👍😋 Habt einen schönen Mittwoch!
🇺🇸🇬🇧 Tuna lasagna. A wonderful dish and a fantastic „taste explosion“: pasta, tuna, anchovy fillets, capers, black olives, fresh chopped parsley, pecorino, pepper, some sea salt ... Add a nice spicy and hot tomato sauce, in the oven and enjoy 👍😋 Have a nice Wednesday!
Phillippa’s Bakery 🥐 Melbournes’ favourite bakery & Newest stockist @ Armadale & Richmond. Come say g’day Saturday morning from 10am (20th July 19) at both outlets for some samples. 👩🍳👨🍳 #phillippas#alfiesfoodco@phillippasbakery
So at weekend I was all *insta dickhead voice* HEY GUYS you simply MUST use a mix of pork and beef mince for an authentic bolognese 💁🏼♀️ .
And while I 💯 stand by that statement I do want to add that if possible it should be lean mince (5% or less). On this occasion I couldn't find them seperately in the supermarket so I plumped for the ready-mixed combo and HOLY SHIT this was the fat I poured off after browning. And there was still plenty congealed on top of the leftovers 😧 .
Now, eating fat doesn't in itself make you fat. Consistently consuming more calories than you expend will do that, regardless of which macronutrient it comes from (DM me if this is news to you: we need to chat) .
But from a health point of view, reducing the amout of saturated fat in your diet is quite a good idea .
Saturated fat (which is solid at room temperature) raises the level of LDL cholesterol in your blood. High levels of LDL increases your risk of heart disease and stroke.The government recommends that men shouldn't have more than blah of saturated fat a day. Women shouldn't have more than blah and children should have less than blah blah blah .
I could tell you the guidelines but you won't remember them. The takeaway here is that choosing leaner meat is a great way to reduce the overall amount of dat sat fat in your diet .
So yeah. 5% mince with your pork, folks .
Although, full disclosure, it was the nicest bolognese I ever had, swear down 🤣 .
Glico - Bisuko Mini Pack 5 🇯🇵
グリ- コ ビスコ ミニパック 袋5枚
📖 REVIEW 🍪👀
A really rather boring biscuit with an even more boring cream filling 😂 The biscuit was overly dry and the filling was a sweet sugary mess. Nothing about this appeals to me in the slightest.
Why am I reviewing it? Because I got it as a freebie so why the heck not! 😜
This biscuit is SUPER well known in Japan and I bet it's nostalgic for plenty over there. I'm on the fence about trying any of the others in their range cause this one clearly didn't tickle my fancy plus there are so many good snacks out there.
I do enjoy a good cream filled cookie from time to time. I'm just fussy and rarely does anything live up to my childhood favourites from Arnott's 😘
Wholesome soups are needed this season ❄️ 🤒Lamb x veggies soup 🍲
Refuelling post workout with a delicious bowl of oats 😍 Made this one with chia seeds, milk (+ dried skimmed milk powder for that extra protein hit - great protein supplement alternative that can save you 💰), peanut butter, linseeds and berries giving me all the fibre 🤗🙌🏼
Starting a new dietetic job today in another team within NHS GG&C. Now commuting a bit more every day and gonna have to adapt to a new work and training schedule. Got up early doors to fit in a workout in Glasgow this morning to miss the traffic and feeling a million times better for it despite getting up even earlier than usual this morning 👀 But coffee is in hand and ready to take on the day 🙌🏼 #Dietitian#pt#glasgow#work
BAGEL PARTY 🥯
Když americký týden hlásil čerstvé bagely, nesměly mi na talíři chybět 🤤
Dejte pomocí emoji do komentářů vědět, lo jakém byste sáhli jako první vy!
Já chvíli váhala, ale nakonec to na snídani vyhrálo kombo peanut butter-banana 🥜 a avocado 🥑, na večeři pak cream cheese s ředkvičkami 🧀 a sladká tečka v podobě tvarohu s třešněmi a borůvkami 🍒.
When trying to diet down, the most important thing we need to do from a physiological standpoint is create a caloric deficit through a combination of food intake and energy expenditure. Most people when starting their fat loss journey with RNT are quite shocked by the sheer amount of food they can eat and still achieve their goals. No we don’t mean very high calorie foods such as pizza, donuts and burgers that offer extremely little when it comes to nourishing you and keeping you satiated, we mean very high volume foods that pack a huge nutritional punch with very minimal calories to go along with it. This is why it may feel like you’re eating more than ever, but in fact the total calories (the thing that truly matters) you are consuming are far less meaning you will lose fat while feeling very full and satiated.
If you have come from a place of eating high amounts of processed foods, minimal fruit and vegetables, high fat/oil foods and very little protein from animal or plant sources, then transitioning to a diet that emphasizes food volume and nutrient density may come as a bit of a shock to the system in the form of bloating, gas, constipation and just a general loss of appetite. These things are unfortunately quite common but do resolve themselves with in a matter of days to a week when the stomach gets used to handling such a high volume of food.
In this transition period, to make life easier on yourself always try to:
1. Finish the protein portion of your meal first to aid in muscle retention or building, liver detoxification and general fullness.
2. Your carbohydrate and fat sources for energy and fat-soluble vitamins and minerals.
3. All the vegetables you can stomach (no need to force feed).
*Actually chew your food down please! 20-30 chews with each mouthful and do not rush.
Over time, your tolerance for higher amounts of food will increase and you will be begging us to include more to keep you fuller for longer when your diet gets real.
Happy high volume eating!
Not all carbs are created equal.
There are many different types of food containing carbs and they can vary greatly in the effect they have on your health.
There are "whole" carbs and there are "refined" carbs.
Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs have been processed and had the natural fiber stripped out.
Examples of whole carbs (I like to also call them smart carbs) include vegetables, whole fruit, legumes, potatoes and whole grains.
On the other hand, refined carbs (bad carbs) include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice and others. These can create a major spike in blood sugar and later a "crash" which can trigger hunger.
So good news, you can eat carbs!! Just focus on whole food carbs which are digested more slowly than refined carbs (which means they provide longer lasting satiety). Stay tuned for a comprehensive list of both tomorrow!
#fasterwaytofatlosscoach, #carbs, #letsdothis, #sayyestocarbs, #goodcarbs, #lowcarbs, #nobanningcarbs, #fwtfl, #healthy, #fitmom
Contrary to the popular belief, healthy food does not have to break the bank! ⠀
Here’s one of my favourite office/ lunch box friendly breakfasts (or lunches) that you can prepare in 10 mins, and that literally costs nothing! Chop up some cucumbers or greens on the side and you’ve got yourself a powerhouse start to your day. ⠀
1 spinach or wholewheat wrap (I love spinach!) ⠀
1 whole free range egg, and two whites, sprinkled with chives, dried parsley, oregano and fresh basil leaves and mint
A small handful of mixed greens of choice (I love Italian arugula and curly lettuce) ⠀
A couple of finely chopped sundried tomatoes ⠀
1/4 of a mashed avo, mixed with zaatar ⠀
Hummus or vegan labaneh from @atrameezproducts to spread. ⠀
Just had mine right now, and you betcha I’m wishing I made more🤭.
The most fancy dessert I've ever had right here. This was course number 6 at The Greatest Showman tasting menu event.
Champagne sorbet, elderflower caviars and rose syrup. Every single bit of this tasted so good and even the whole concept of this dessert I thought was really cool and super creative. Like how do they make these tiny caviar style balls that taste delightful when you pop them!? Haha
My friend has an allergy to any kind of alcohol so was concerned about this dish. Before we went I contacted the chef who was incredibly helpful and accommodating for her. She had essentially the same dessert but with a couple tweaks, and even asked us about whether things like dishes with white wine vinegar used need some tweaks as well, something that neither of us even considered lol.
I love when stuff like this happens, it makes suchhhh a difference to the whole experience of a restaurant.
After work mukbang. I really wanna lose a pound and half.
➡️I piaceri della vita😍
🔸Pizza reale con pomodorino, ricotta di bufala, mozzarella e prosciutto crudo.
🔸Cornetto di pizza ripieno di emmental e mozzarella con contorno di rucola, prosciutto crudo e scaglie di grana.
🔸Cheesecake con crema di pistacchio