Veggies - How many do we need?

Vegetables provide nutrients vital for health and maintenance of your body! The list of benefits Veggies provide is ongoing but below are a few of the important ones!

• Can help you lose weight
• Are high in important nutrients including potassium, folate, vitamin A, vitamin C and the list goes on…
• Can reduce your risk of certain cancers, chronic diseases (such as diabetes) etc.
• Help to keep you immune system strong, heart & skin healthy
•Keep your gut, digestion and brain healthy

HOW MUCH?
Adults need to be eating a minimum of 5 serves of veggies! For kids 4 - 7 years they need at least 4 serves and 8 -18 years at least 5 serves of vegetables.

WHAT IS A SERVE?
A serve of vegetables or legumes (yes legumes such as lentils & beans count as veggies!!)
1 serve =
1/2 cup of cooked veggies
1/2 cup of dried beans, peas or lentils
1 cup of salad veggies

If you are struggle to include your 5 serves of veggies into your diet, My Nutrition E Book & 7 Meal Plan E Book are jam packed with veggie inspired recipes! And you can still receive 30% OFF my 7 Day Meal Plan Ebook! You can add your details here or shoot me a message for the discount code!

The Superfood Series

Welcome to the SophiaFIT “Superfood” Series! You’ve probably all heard countless times about the nutritional benefits of these everyday ingredients such as blueberries, kale, salmon, commonly labeled “superfoods.” Although there is no official scientific definition of a superfood, the theory behind superfoods are foods that contain high levels of much-needed vitamins and minerals. They can also be a source of antioxidants, substances that shield our bodies from cell damage and help prevent disease. Yes there are a number of common foods that provide these nutrients, there is also an array of more exotic and less mainstream superfoods that are worth getting to know!

Through this series of blog posts I will be going through my favourite and budget friendly “superfoods”! Enjoy!

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

Fail to Plan. Plan to Fail.

I’m sure you have all heard this saying many times but it couldn’t be more true! Planning will help you stay on track with your weight loss goals, improve your health and might even save you money. If you find yourself wasting time in the kitchen, spending hours at night cooking dinner or want to stay on track with your 2018 health goals then meal prep is for you! The benefits of meal prep definitely out way those few extra hours on Sunday you spend cooking such as it will save money and help with achieving your goals.

The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways. If you really don’t have the time, opt for tinned tuna, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take no time to simply throw in a Tupperware.

Here are my top tips for Meal Prep!

• Invest in some quality Tupperware and ziplock bags! They will become your new best friend!
• Cook in large batches and store in the fridge or freezer to keep fresh for during the week plan ahead. Sit down and write a list of the meals you are going to cook and the ingredients you need
• Make a shopping list and STICK TO IT!!
• Set aside few hours a week to chop, cook and prepare your meals for the week!

Click here to download my Weekly Meal Planner!

My New Years Bundle contains both my ebooks that are filled with a range of delicious, easy & healthy meals that you can prep for the week! Subscribe to my mailing list to receive 50% OFF! Subscribe HERE!

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!

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!

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.