We live in a world where nutrition and balanced eating has been made out to be much harder than it should be! ⠀
It comes as no surprise that people are really confused about food! There is so much controversy over what diet is ‘best’ or what foods should be eliminated.
I created my Instagram page little over 2 years ago to bust nutrition myths and help equip individuals with the ability to make informed choices around food. I wanted to share my privileged understanding of food and nutrition with the wider public in a way that was simple to understand and impactful. ⠀
My posts might be a little unconventional with the big bad C word...you know the one....calories 🤭 but they are intended to be a resource for the general population to make informed food choices and to highlight our societies issues with portion distortion, food marketing and nutrition misinformation. ⠀
As a society we forget that food guidelines are in place for a reason. They aren’t about promoting diet culture or food rules but rather are one way we can prevent or prolong our onset of certain diseases. ⠀
I love sharing my love of food and intend to share even MORE with the launch of my website in the coming months! ⠀
Thank you, thank you, thank you for following and supporting this page! I am truely humbled and look forward to continue educating and empowering you in all things food and nutrition! ⠀
I’d love to know what you’d like to see more of on this page. Let me know in the comments ⠀ ⠀
Before it all went wrong... 😔
Last Monday started well, nice little PB on the Axle clean, 61kg. Did the second too quick so missed the second rep.. still was quite happy with this
Then, went on to deadlifts. 4 sets of 5 at 150kg. First 3 sets great, then 3rd rep on the last set my back spasmed 😫 I stopped deadlifts but stupidly tried duck lifts. Managed 3, back was in agony so I gave up. In hindsight I shouldn’t have even tried.
My back is broken, I think it might be a slipped/herniated disc. Electric pain in certain positions and a bit of sciatica in my bum and left leg. I’m devastated 😭 It’s slowly improving but I won’t be able to train for a while and definitely don’t want to lift heavy for a few weeks. Gutted. No more competitions this year.
I managed to get myself to London yesterday for the @martinnutrition talk (although suffering today from sitting still all day) and I have decided to use this time off heavy training to diet and get my nutrition sorted instead. Not the ending to the year I planned but it is what it is.
You no longer need to sacrifice flavour to save on calories.
So many everyday foods have lower calorie options now, Ben and Jerry’s included.
Ben and Jerrys is one that we all know tastes phenomenal but it is so hard to justify when we have a weight loss goal.
However there are now half fat, dairy free versions which most of us can fit in as a treat.
The calories above are based on 100g which is about 2 medium sized scoops.
Dieting does not have to be full of bland, boring foods. Enjoy these things in moderation and you will smash your goals having not even felt like you were dieting.
Hi ho hi ho it's off to the gym I go!!! Not been in months and paying for it so need to get my arse back into gear.
Woke up with a headache and tried talking myself out of going but no I am going!! My daughter as a half hour swimming lesson so gonna do a light workout just to get back into the swing of things!! Outfit from @shopmatalan love their gym rang.
Which Meal have you tried yet?
You can ORDER brown Rice with
Veggies/Paneer/Eggs/Chicken on 62395-78668.
We are open from Monday to Saturday 7 am to 9 pm.
(Phase 11 ,mohali)
FOLLOW➡️ @healthy.calories.world By @plantifulfacts He wrote:
HEMP SEEDS: Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. They are also a complete protein.
WALNUTS: Walnuts are the only nuts that contain high amounts of omega-3 essential fatty acids (also known as ALA), which promote heart health and help lower blood pressure.
SEA VEGETABLES: Why would anyone want to eat sea vegetables? Because they offer one of the broadest ranges of minerals of any food, containing virtually all the minerals found in the ocean—and not surprisingly, many of same minerals found in human blood.
AVOCADOS: Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. ... Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
BERRIES: Loaded with antioxidants, fiber, nutrients, good for skin, lower blood pressure, help immune system, cancer fighting, keep arteries healthy.
LEMO & LIME: Along with supplying substantial amounts of vitamin C, the health benefits of lemons and limes also rest in their fiber and phytochemicals.
GINGE & TURMERIC: Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties.
Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer.
SWEE POTATO: A rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene.
PUMPKIN SEEDS: A good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions. Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium
Do you track your calories? 🧐
If not and you’re trying to lose weight you need to start🙌🏻 you’ll be so surprised when you do at how many calories are in your portions 😆
Sometimes it might feel like you’re not eating much but in fact what you are eating is high in calories which means if you’re eating in a calorie surplus you won’t lose weight 🤷🏼♀️
This is an example of a shake which is super easy and quick if you don’t have much time in the morning for breakfast or want to take something to work to have mid morning 🤗
Plus it’ll keep you satisfied and full!
So do you track your calories? Or do you want to start??
@designect 과 촬영은 그냥 웃고 자연스럽게 해야되니까 너무 좋아🌝
Love shootings with this brand as all I have to do is being natural and smile 🌝
Eat Out and Still Lose Weight
Your diet plan should never-EVER take away from living life & spending time with others.
See, many-a-folk get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events.
It gives them more control, but let's be honest, that's no way to live life...
Trust me. I’ve been there 🙋♂️
I would bail regularly bail on friends all out of fear that I wouldn’t have total control over my food choices.
Sure, I was able to stick to my diet.
Whoop-de-freakin-doo 😒🎉 ...
That “need-for-control” thinking is what eventually led me down a negative path & mentality later in life 😔—> AFTER losing weight.
Here’s the good news ✅: you can absolutely-positively go out to eat and stick to your diet goals!
It just takes a bit of strategic thinking and planning 🧠💭 ⠀
This graphic illustrates what I call the “Work Backward” Method, and it's the perfect strategy for enjoying your restaurant/party meals without blowing your diet in the process.
First, you'll wanna look up the menu for the restaurant in question.
What you choose doesn’t have to be the “healthiest” item on the menu, but don’t eat like an asshole either...
Get what you want - just be reasonable 😉
Next, you’ll want to find the nutrition info of your meal.
If they provide it online or on the menu, you're good to go. If not, I'd recommend finding a similar meal or restaurant that does have nutrition info.
Now comes the super-duper important part...
Knowing how many calories your meal will be, adjust your OTHER meals to fit your nutrition goals. That way, at the end of the day, you’re still on target 🎯👌
One last thing...
You probably won’t be perfect, and that’s okay!
Focus on doing your best, and if you do go over, don’t stress. You don’t have to make it worse, and you can always dial things back in the next day 💪
B R E A K F A S T ➡️ Buttery Toast!
Sometimes the simplest things are the best 👍🏻 Did you know that most cheap baking spreads are Dairy Free? They taste no different to the Vegan labeled spreads and they're half the price!
But anyway, I'm off to meet @freefromnat in Laaaanndaan today for a coffee and a mosey around Westfield. Is there anywhere you'd recommend for us to eat there? We were going to head to Leon but someone stubbed her toe this morning 🙈
I'm going to have to organise a little get together as I keep talking to people about doing one. Maybe we can do a Free Fromers Christmas meal or something? Who'd be up for that?
• • • • • •
Save this one for the next time someone says, “fat loss is all about calorie balance!” Energy balance matters, without question. But the complete absence of food (fasting) versus just continuous energy restriction (dieting) impacts physiology differently.
The results of the biggest Intermittent Fasting VS Continuous Energy Restriction Study (the MATADOR study) found the following: -Greater fat mass lost in IF group: 24 lbs VS 12 lbs
A group in Colorado found more favorable long-term body composition six months after an 8 week alternate day fasting VS continuous dieting experiment.
So as they say: there’s many ways to skin a cat. But chose a feeding pattern that’s most sustainable long term! (For many as of late, that seems to be some variation of intermittent fasting/time-restriced feeding, as it’s easier than constantly eating less.
Got off work around 12:45am, i’m pretty sure I was almost dead from hunger, just took melatonin to sleep but realized I was starving, asked cutie justin to get me some food and he delivered like a freaken angel from the sky.
2: Costco frozen chicken sandwiches which are 🔥 sauced with justin’s house made Orange/cranberry bbq sauce which is also my fav.
Come ogni domenica siamo pronti a farvi vedere i nostri risultati con il... PRIMA&DOPO di una settimana incredibile‼️🥳
Oggi tocca alla grandiosa Caterina che ha perso ben 22 KG‼️😱 Caterina ha voluto iniziare un percorso di rieducazione alimentate con la nostra Dottoressa 👩🏻⚕️ Luisa perché il forte stress e il lavoro l’hanno portata ad ingrassare‼️
La nostra Dietina si è fatta forza ed ha prenotato un appuntamento per rimettersi in sesto, per riordinare la sua alimentazione e per avere una marcia in più grazie a i nostri formidabili integratori alimentari‼️🍃
Vi ricordiamo che i nostri integratori sono performanti nella perdita del grasso localizzato e il drenaggio dei liquidi in eccesso‼️💦
Quindi gli ingredienti per ottenere un ottimo risultato sono: ✅ Determinazione❗️
✅ Corretta alimentazione, realizzata ad hoc per ognuno di noi❗️
✅ Integratori alimentari #dietnatural ❗️
Solo così possiamo ottenere obiettivi formidabili come quelli di Caterina perdendo ad oggi 22KG‼️🍾
E allora DIETINI⁉️Non aspettate più‼️ Trovate la voglia e la forza di mettervi a seguire un piano di rieducazione alimentare prenotando al #dietnaturalmessina ‼️🥳✨
Vi ricordiamo che per info ℹ️ potete chiamare al 090/714302 o scriverci su Facebook o Instagram‼️
Somehow, you ended up where you’re at right now.
Maybe you’re overweight.
Maybe you’re short on cash.
Maybe you’re unemployed.
Maybe you’re single (and you don’t want to be).
Maybe you’re suffering with depression, or anxiety.
And who knows how you got here.
Maybe you were never taught how to eat well.
Maybe you recently went through a messy divorce.
Maybe you were fired unfairly from your last job.
Maybe you were never taught how to go up to someone you find attractive and start a conversation.
Maybe life just knocked you down a few times and you’re struggling to get back up.
The thing is, it doesn’t matter how you got here.
Shit happens, life happens, maybe you made some poor decisions.
But now, you are here. And you’ve recognised that you’re here.
Which means if you stay here, that’s on you.
If you know what you need to do to get out, do it.
If you don’t, find out. Ask somebody who’s done it before, or who’s job it is to help people who are stuck where you are.
And do what they tell you.
It doesn’t matter how you got here. What matters is what you do from here.
Much love ❤️
No time for Gym ?
Too many questions related to your Diet ?
Confused about What to Eat and What not to ?
Looking for the Best Diet Plan according to your body and lifestyle ?
Tried everything and still can't lose weight ?
Still finding the best workouts for you ?
Unable to lose weight due to medical conditions ?
Join us and we will deal with your simple weight loss cases to your complex medical issues.
All through Natural 'Nutrients' and 'Diets'. ● Weight Cases related to PCOS & Thyroid are treated with 'Nutrients'.
● In a time period of 4-6 Months we can cure 80% of your PCOS and Thyroid issues.
● No allopathic Medicines and No Strict Diets.
● All medical cases are only Dealt and Treated with 'Nutrient Plans' || Fitness Diet Plans || Weight Loss Diet Plans
|| PCOS Diet and 'Nutrient Plan'
|| Diabetes Diet and 'Nutrient Plan'
|| Thyroid Diet and 'Nutrient Plan'
|| Hormonal Imbalances Diet and 'Nutrient Plan'
|| Lactating Mothers Diet Plans
|| Stagnant weight Diet & 'Nutrient Plan'
|| Abdominal Fat Diet || Stress Issues Treatment
|| Weight Gain Diet Plans and Nutrient Plans
|| Workout Plans || Online Sessions with Nutritionists
|| Online Fitness Training
|| Clinical Appointments with Nutritionists
|| No pills & No supplements
People who can't workout or don't have time and budget to go to Gym can easily reduce their weight by eating right.
We aim at providing fitness & Health through the natural food.
You are what you eat !
Change your diet and shed pounds of fats in days.
Join us : https://goo.gl/forms/m1kidyo9bZIveyoz1
DM for Affordable -》 | Diet Plans | | Workout Plans | | Online Personal Training |
We’ve all been there….🤦🏻♂️
Who can relate to this?
It’s the weekend and you proceed to stuff your face because you know - or at least tell yourself - you’ll never be able to eat certain foods again.
Super restrictive diets tend to lead to poor relationships with food. You see foods as ‘good’ or ‘bad’ and then feel guilty when you ‘cheat’ on your diet. Furthermore, the unnecessary restrictions you place on yourself will more often than not lead to episodes of binge eating/disordered eating behaviour.
But, it doesn’t have to be like this.
An inclusive dietary approach where you give yourself permission to eat anything if you feel like it is a much better long-term approach to fostering a better relationship with food. I’m not saying go and fill your boots with all the junk food you can find…..what i am saying is its okay to eat some junk food from time to time and know that it probably won’t be a problem for your long term health. Even more so if you regularly consume plenty of fruits and vegetables and exercise.
If your diet leaves you with an ‘on’ or ‘off’ the wagon mentality....maybe it’s time to understand there is no frickin wagon.
Now, it’s not easy to reach this point and it may take time, but when you do i promise you you will relax about your dietary choices and start to enjoy food without any feelings of guilt.