Okay so this @bobsredmill
paleo muesli that I found at @wholefoods
just made this rainy Monday morning a little brighter & a lot easier to ease into after a fun weekend ☀️ I have no shame in admitting that I sometimes take a shortcut in meal planning + food prep on weekends that I go out of town by just sticking to the basics & making meals that are easy to prepare 😬 Anyone else with me on that??.
Exhibit A: this cute little single serving muesli!!! It has a base of unsweetened coconut flakes mixed with a variety of nuts, seeds & some dried fruits — I mixed it with some almond milk + collagen peptides last night, then just added some banana slices this AM before running out of the door for work. Seriously INTO IT 👏🏼👏🏼 I think it’d also be good thrown on some yogurt too! #bobsredmill #ad #foodfitnessandfaith #fastfoodthatsactuallygood
Useful information! 🍅🥝🍅🥝🍅🥝 Regrann from @maxlugavere
- Hi fam! 👋🏼 Are you having a good weekend? I hope so. Let’s play healthy swaps! ☺️
⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
1️⃣ For example: We can substitute egg whites which are basically just protein for whole eggs 🍳 which help us attain our daily value for choline, vitamin B12, selenium, and contain lutein and zeaxanthin, two carotenoids found to help boost brain processing speed by up to 20% (I give you many other tips for boosting brain processing speed in my book Genius Foods).
2️⃣ Or swapping out roasted nuts, which usually are actually fried in unhealthy oils made doubly unhealthy by the heating process (unless they are specifically labeled 'dry roasted').
3️⃣ Or ditching canola oil, which is toxic (and specifically shown recently to impair cognitive function in a mouse model of Alzheimer's disease) in favor of extra-virgin olive oil, which is full of powerful phytochemicals like oleocanthal which has strong anti-inflammatory potential—good for every organ in your body!
4️⃣ And finally, white onions for red onions. White onions are GREAT, but red onions are better, shown to possess significantly stronger anti-proliferative and anti-migratory behavior due to the anthocyanins they contain. I'm all about more nutritional bang for the buck!
❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼
#lchf #keto #lowcarb #glutenfree #wholefoods #paleo #cleaneats #primal #paleodiet #realfood #grainfree #lowcarbhighfat #healthyeats #ketogenic #whole30 #paleolifestyle #healthyeating #sugarfree #healthyfoodshare #fuelyourbody #fitfood #jerf #eatrealfood #ketosis #nourish #healthyfood #foodisfuel #dairyfree #eatforabs #healthydiet
Monday morning oats to kick off a new week! 💪🏻 somehow convinced my afternoon workout loving boyfriend to come to class with me this morning and it was fun having him there ☺️ now refueling with a bowl of oatmeal topped with kiwi chia jam (same as my berry ones!), chocolate @soomfoods
tahini and crumbled grain-free granola! YUM 👏🏻 Hope everyone has a great Monday! ♥️
🔐 If you are interested: 12 Tips How to Lose Weight Naturally and Fast.
📌 Watch the video on my bio now
. . .
- Dreaming of this breakfast 😍 Check out this at-home food diary of mine. Full info below:
🍳Breakfast: 2 eggs, pico de gallo, avocado, cilantro + peas
🥕 Snack: Blueberries, Brazil nuts, pesto, carrots, celery + smoked salmon
🥑 Lunch: Goddess salad with mushrooms, tomatoes, beets, bell peppers, pesto, chicken, avocado, spinach & balsamic glaze
🥦 Dinner: Ground bison, bean salad, broccoli, mashed cauliflower + sauerkraut.
.#paleo #glutenfree #lowcarb #nutrition #cleaneating #protein #paleodiet #fitfood #whole30 #primal #healthyfood #gains #carbs #iifym #lchf #healthyeating #jerf #paleolifestyle #supplements #macros #whey #keto #muscle #grainfree #mealprep #weightloss #realfood #preworkout #flexibledieting #mealprepsunday
Well our weekend ended with a trip to the ER on Sunday evening...everyone is fine! Poor Teddy slammed his finger in the car door 😣 but didn’t break anything, luckily.
I’m so grateful for quick and easy school lunches, times like this!
We are just looooving the @annieshomegrown
no added sugar yogurts. This one is raspberry strawberry spinach! 😋💪 Also I’d like to point out the dried mango slices in the trail mix...after about 30 times of not wanting any, he finally decided to try it and loved it! Yayyyy me! 😆
i might not be able to feel my booty or my quads today, thanks to yesterday’s soul cycle class, but at least i’ve got this APPLE CRISP TOAST 💯 one slice of toasted local sourdough topped with coconut probiotic yogurt, crispy warm apples seasoned with cinnamon and nutmeg, sesame seeds, and my fav @wedderspoonofficial
k-factor 16 manuka honey, which, if you didn’t know, now comes in a squeeze tube, which means no more mess and helloooooooo honey drizzles 🤩😎! to make the crispy apples, thinly slice one pink lady apple. lightly coat a non-stick pan with coconut oil spray. add the apples and sprinkle some cinnamon and nutmeg (i don’t measure). spray a little more coconut oil on the slices and flip them every 30 seconds or so, until they are cooked to your liking. this took me about 5 min and most of them were crispy! 🙌🏼 go slay monday you guys!!! #kalejunkie
PALEO ENGLISH MUFFINS TOPPED WITH GRANOLA BUTTER & COCONUT YOGURT 🔥 Caps lock for emphasis - and because I can’t help but shout this statement 😩👏🏼 @kaleintheclouds
you have outdone yourself, gf 👑
📢 Little PSA to all of my dreamers and soul searchers... CHANNEL THE FIRE 🔥🔥 I got so many messages and comments from hundreds of amazing people congratulating us on our big news (see last post)🐥👩🏻🌾 I’m insanely thankful for the love and support in our new adventure, but there was one thing that I heard over and over that legit hurt my heart 💔 “...I wish I could do that.” 😞 Please stop doing that to yourself. Please stop telling yourself the narrative that you CAN’T do what other people have proven is possible. It’s so incredibly unfair to the person you are both born to be and capable of becoming! 💪🏼 Yes, elbow grease is typically required (ahem, hard work), but you CAN do the thing. You can dream so stupid big that the world looks at you upside-down and cross eyed 🙃🙄 and actually taste that dream someday. It’s time to CHANNEL THAT FIRE 🔥 Whatever it is that you desire - channel that good feeling you get when you think of it (the one that lights you up) and pour it into whatever it takes to get there. Use it to get your ass out of bed a little earlier, to convince you to save that money instead of getting your nails done, to eat the broccoli when you really want the pizza 🥦🍕 Whatever it is, fuel the fire with the truth that it can be yours if you do the work, you get back up when you fall and you lift others up along the way. ✨ I mean, is there really any other choice when we all only have one shot at this life? 🤷🏻♀️ Double tap and tell me your dream! I want to cheer you on!!👇🏼
crap i need to leave the house in 10 minutessss
Simplicity is the key. Spaghetti, tomato sauce, garlic, red chillies, sage, thyme, crumbled feta cheese, Kalamata olives, sage because I love that, SAGE because I definitely love that, and S.A.G.E because - did I tell you that I loved that?
#cuisineandchill #monday #mondaylunch #vegetarian #pasta #pastalovers #eatclean #homemade #food #foodie #foodtuber #homelunch #jerf #cookyourownfood #spaghetti
If your idea of a snack is prosciutto wrapped around thick slices of parmesan... then you're definitely #keto
💃🏼when you find the new @perfectbar
flavors at your local @wholefoods
Great start to the week with one of these in my lunch bag. Because even though it’s Monday, it doesn’t mean you can’t treat yourself. What are some of your favorite ways to treat yourself? #happymonday
ON THE BLOG: Masala Beef Breakfast Skillet!
When you create a recipe, do you ever think "if I had my own restaurant, this would be on the menu!" or is that just me🤔?
Since I don't have a restaurant, I'll just continue sharing my restaurant-worthy recipes with you on my blog megtherhn.com!
Although restaurant worthy, this recipe is super easy to whip up and is packed with veggies! It also features one of my favourite spices, Garam Masala from @primalpalate
Get the recipe 👉🏼 megtherhn.com/blog
My Refreshing Red Velvet smoothie
Beets are good for working out. They improve blood flow, which increases endurance during a workout also purifies the blood and cleanse the liver.
2 cups coconut milk, almond milk or milk of choice
2 cups of ice cubes
½ avocado or banana
½ small beet
3 tbsp of cocoa or cacao powder
¼ tsp vanilla
18 drops stevia or 2 tbsp of granular sweetener of choice.
Blend well and serve in a tall glass.
– low carb and vegan
Anyone else feel invincible when the weather is nice out?! ☀️ I’m ready to tackle the week with the same passion and dedication I have for these sweet potato fries! 😆 #HonorYourHealth
DO I HAVE TO EAT MEAT?🍖As with most questions my clients ask me, the answer is often “it depends”. I’ve worked with vegans & gently incorporated more animal protein to help restore hormone health but also encouraged other clients to cut down their consumption to help with weight loss 💪There is one pretty universal rule though & that is that we don’t need to eat large amounts 🍗The size of your palm or less is ideal & for many, only with one meal a day...clearly this is a struggle for Iggy 🙈🙈The key to satiety? Pile on the veges 🥦🍠🥕
CASHEW COCONUT QUINOA BLISS BALLS 😍
(v, df, gf and RSF)
Yes, we are addicted to energy balls at my house! Thankfully, these little bites of bliss just so happen to be good for your body, brain & taste buds!
Cashew Coconut Quinoa balls are free of gluten and processed sugar but packed with easy-to-digest energy along with vitamins, minerals, antioxidants, fibre, protein and healthy fats!
And they are a great option for #mealprepmonday
— they’re super simple to make, portable, and can be enjoyed any time of the day. 👌🏼
Visit website Food Joy page (link @drtarasunshine
profile) for complete recipe, but here are ingredients:
Roasted unsalted cashews + @gogoquinoa
puffed quinoa + unsweetened desiccated coconut + @bobsredmill
gf flaxseed meal + white chia seeds + @organikahealth
gelatinized maca powder (optional) + @ndmedjooldates
MCT oil or coconut oil + pure vanilla extract.
#whatsonmyplate #snacktime #proteinballs #energyballs #wholesome #foodideas #noaddedsugar #goodfats #brainfood #goodmoodfood #nourish #fitfuel #fitvegan #wholefood #realfood #jerf #cleaneats #cleantreats #cleanrecipes #eathealthy #eatcleangetlean #healthytreats #healthysnack #healthyfats #healthyfood #healthychoices #healthyrecipes #glutenfreevegan #grainfree @vitamixca @vitamix
Hmm. Wonder what I should eat to get clear skin? 🧐 Grab your free Beauty Fuel e-book + learn the secrets I taught to the contestants at Australia’s Next Top Model. 🥑🌿🥦 Link in bio, button top of page. Enjoy! 📷 @bareblends
I made a cashew butter mocca smoothie and I thought I’d share the recipe with you 😍 🍃 You’ll need 🍃
~ A spoon full of cashew butter ~ A scoop of vegan protein (I used @strippd_uk
~ A shot of coffee ~ Some plant milk (I used coconut) ~ Ice
Blend all together and enjoy! 💖💖💖
Salmon zucchetti with sugar snap peas, pine nuts, chili & dill 🍋 I made up this recipe tonight and it is now officially my new favourite dinner! For now anyway... So fresh but so satisfying. How good is that feeling when you nail dinner 🏆
2 pieces of Atlantic salmon
3 medium sized zucchinis, spiralised
Bunch of spring onions, finely sliced
3 tbsp chopped dill
Punnet or sugar snap peas (about 2-3 big handfuls), sliced lengthways
1 red chili, seeds removed, finely sliced
Chili flakes (as much or as little you like. I went about 1 heaped tsp)
Handful of pine nuts
Salt and pepper
After you spiralise your zucc, lay it out on some paper towels and try squeeze out as much moisture as possible. This is important so you don’t have sloppy “pasta”. Season your salmon with S&P. Heat a fry pan over medium heat, add a small dash of olive oil, then throw in your salmon (skin down if it has skin). While that was cooking away I toasted the pine nuts in a separate pan cause I LOVE nicely browned pine nuts but you don’t have to do this. Once the salmon is cooked, pop it on a plate to rest. Leave the pan as is (salmon juices and all) and throw in your spring onion, sugar snaps & zucchini, toss it around then add the chili and the zest of the lemon. Combine through and cook for about 1 min. While that’s cooking, slice the salmon. Add the dill, pine nuts, salmon & chili flakes to the pan, toss through and season to your liking. Voila! Throw it on a plate and give it a big squeeze of lemon juice. After this pic I also gave it a sneaky bit of finely shaved Parmesan to bring it all together. Delish 👌
easing into Monday with a green matcha smoothie filled with lots of antioxidants & nutrients 🌱 I’m all about getting in those greens before your day begins. enjoy your Monday!
to make: 1c frozen or fresh spinach + 1/2 frozen 🍌 + 1 scoop @vitalproteins
matcha collagen + 1 tbs @artisanaorganics
coconut butter + 2 tbs flaxseed + 1c almond milk + dash of cinnamon & topped with @purely_elizabeth
+ frozen bloobs
Easy peasy banana donuts...
This is an oldie & it‘s a really good goodie! I should make these again. When I have spare time. You know, time that is spare... That’s a thing, right? When there is time to do a thing? I think so. If you’re lucky enough to have some of that, give these a go...
- 1 cup buckwheat flour
- 1/2 cup oat flour
- 1/3 cup coconut sugar
- 2 tbsp flax meal
- 3 tsp baking powder
- 2 tsp cinnamon
- 3 mashed ripe bananas
- 1/3 cup oat milk or your fav kind of milk (use more or less depending on the size of your narnies 🍌)
- 1/4 cup olive oil
- 1 tbsp apple cider vinegar
- preheat your oven to 175C
- mix the dry things
- mix the wet things
- mix the wet things into the dry things
- optional: sprinkle some oats into your greased donut tin
- spoon the batter on top
- bake in the oven on 175 degrees for 10-12 mins
- eat them!
It’s taken me a long time to become completely open and honest and my struggles with food, dieting and emotional eating..but I’m now passionate to share my experience in aid of helping others who are struggling with the same issues.
In my experience, a range of feelings can trigger emotional eating patterns.... feeling sad, lonely, happy or even excited!
Often I would eat upon any of these emotions, and then the guilt sets in, and then its desperately googling for the latest 'quick-fix' diet to get the weight off and then comes deprivation!! See the vicious cycle.... .
So today I wanted to share one of my practices that helped me put an end to this constant rollercoaster I was on.. This has helped me to eat mindfully and has strengthened my relationship with food .
Give yourself permission to eat with joy💗
+ Be a mindful eater who eats with JOY, not guilt.
+ Sit down, eat slowly and take a mental note of the eating experience that you are enjoying.
+ Be thankful for your meal with a silent prayer of gratitude such as, “Thank you for my beautiful meal. I know it’s going to nourish my body and give it the loving nutrients it needs to thrive.” 💖💖💖
I really do not know where I am going. I don't know that we can truly know where we are going.
All I know is that you can choose your next step. Your very next tiny shuffle.
If you make it a conscious step towards deliciousness. Towards desire. Towards an inner guidance, that is all that you need to do for today 🙏🙏🙏🙏🙏🙏🙏🙏🙏
Alright Monday- let’s do this! Armed with a good night’s sleep, a balanced breakfast and my favorite Morning &Evening Devotionals I’m ready to have a great day. The sun is shining and God has given me another day to use for His glory. My goal this week is to go to bed by 10 so I properly get 8 hours of sleep which is essential for me to be productive and keep my sugar dragon away. I always crave sugar when I’m tired.
What are your goals this week?
Chicken schnitzel 🍗 Chicken thigh fillets crumbed in coconut flour, garlic, parsley and salt, crisped in the frying pan and finished in the oven with ghee, coconut aminos and lemon 🍋 Served with a salad of lettuce, cucumber, tomato, pickled red onion, homemade fermented veg & cashew nut cheese and a drizzle of olive oil and coconut aminos 👌 #teamtoucan
MEAT-FREE MONDAYS 🥑🍉🍑
Meat consumption is a v ingrained part of Aussie culture. Bunnings snags. Meat pies. Snag rolls. Lamb chops.
Some of us ‘couldn’t live without meat’, and that’s totally fine!
As a non-meat-eater, I would never force my beliefs or way of eating onto someone 🌱✨
And as a nutritionist, I would never give out nutrition advice unless I genuinely thought it would benefit someone.
So here is some genuine advice, that I (and science) 100% back.
Going meat-free once a week, or reducing meat intake, can significantly improve your health and reduce your risk of chronic disease, while also promoting environmental sustainability 🌱🌻
‘What the heck are you talking about Bek?’ ‘How is this possible?’
I’m so glad you asked. Here’s some fun facts for ya.
1️⃣ The amount of resources that goes into getting meat from the farm to the table is astronomical compared to vegetables. It can take over 2000L of water to produce just one beef patty. The same amount of water could produce a generous vegetarian meal for a family 🌱💧
2️⃣ While meat does contain some beneficial nutrients for good health, it also contains high levels of saturated fat. Increased saturated fat intake increases the likelihood of obesity, diabetes and cardiovascular diseases. And whaddaya know; decreasing intake of meat, decreases the risk of these chronic diseases.
3️⃣ Removing meat from your meal every now and again makes room for heaps of other foods that could provide you with an array of different nutrients for good health! Like the fibre in beans, the vitamins in vegetables, the antioxidants in fruits, and the list goes on!
I’m not saying give meat up altogether. If you enjoy it, by all means, keep eating it!! But decreasing your intake sliiiiightly can greatly impact your health (and the worlds health) in so many ways 🌏🌟
Plus, with all of the amazing vegan & vegetarian restaurants popping up, it has literally never been easier to do!
So why not give ‘Meat-Free Mondays’ a go? Heck, while you’re at it try ‘Tofu Tuesday’ or ‘We-Don’t-Want-No-Meat Wednesday’? Too much? Okay. I’ll show myself out. #butfirstfoodbybek
📸 via @vegiebar