Egg-Cellent Eggs

Eggs, which have been a usual part of many people’s breakfast, definitely have a place on SophiaFIT’s Superfoods list. They are loaded with nutrients and as they can take up to four hours to digest, this protein can actually help you lose weight!!

Eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient our bodies require! They truly are the perfect food to be added into our diet!

One Eggs contains the following:
* Vitamin A
* Folate
* Vitamin B5
* Vitamin B12
* Vitamin B2
* Phosphorus
* Selenium

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc!

Along with containing all of the above, they are a great source of inexpensive, high quality protein with more than half the protein of an egg is found in the egg white!

Instead of loading you up with a plethora of facts about Eggs, I thought I’d just choose one!

Did you know that eating eggs can help you lose weight? I know this may come as a surprise to those who thought eggs were fattening or unhealthy, but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

The high level of protein in which eggs contain help keep you fuller for longer therefore decreasing the chances of you reaching for that mid-morning snack or over eating at lunch!

Don’t have time in the morning to cook your eggs?? Cook them the night before or meal prep on Sunday! Boiled eggs last for safely up to a week in the refrigerator after they were cooked or prep your omelette the night before whilst cooking your dinner!

It doesn’t stop there!! The use of eggs extends past the kitchen! Egg whites can be used for face masks to help tighten your pores and cure acne problems. For a quick and easy Hydrating Egg Facemasks all you need to do is combine 1 egg white , ¼ ripe avocado and 1 teaspoon yogurt!

Hopefully this weeks Superfood Series Blog has helped provide you some insight into how amazing eggs are! If you are stuck for ideas on how to incorporate eggs into your diet, both my Nutrition E Book & 7 Day Meal Plan Ebook contain plenty of recipes showing the versatility of eggs! Alternatively send me an email at sophia@sophiafit.com as we can work on meal plan together!

Chia Seeds

Chia Seeds provide a wide variety of nutrients and are an excellent source of plant protein. In addition they are also high in magnesium, calcium, omega 3, linoleic acid, fibre and antioxidants. Because of this combination of nutrients, chia seeds are highly beneficial for the skin, bones, hair and digestive system. And did you know that they have been found to boost the metabolism and energy levels. Plus the high levels of fibre in chia seeds act as a prebiotic, meaning they feed the good bacteria in the gut. I could go on all day about how amazing chia seeds are but instead I thought it would be handy to give you a few tips on how to include them into your diet and of course a delicious recipe!

 

Chia Tips

• Add them to your smoothie - next time you are making a smoothie, add in some chia seeds into the mix. By adding chia seeds will simply bump up the nutritional value of your smoothie!

• Add Chia Seeds To Pancakes, Cakes, Muffins & Other Baked Goods - While you shouldn’t eat baked goods every day, there is a place for them in a healthy diet. You just need to know how to "healthify" your recipes. Toss in a spoonful of chia seeds for extra nutrients. Just simply add the chia seeds to your batter and bake as normal.  

• Use Chia Seeds as An Egg Replacement - If you avoid eggs in your diet because you are allergic to them or simply don’t like them then baking anything from pancakes to birthday cakes can become very difficult. Here is where Chia seeds come into play! As a general rule of thumb, 1 egg is equivalent to soaking 1 tablespoon of chia seeds in 3 tablespoons of water.

• Use as a topping - Sprinkle them on top of smoothie bowls, Greek yogurt or your morning bowl of oatmeal. You can also sprinkle them on top of a salad to enhance the nutritional value and offer a nice crunch!

Chia Seed Pudding - 3 Ways

Chia Puddings are not only easy to make but an incredible nourishing breakfast. With the recipes below, if you are wanting to add a little more protein add a scoop of your protein powder of choice!  

Cheeky Monkey Chia Pudding (Serves 2)

1 1/4 cups unsweetened non-dairy milk
1/4 cup chia seeds
3 tablespoons raw cacao powder
Pinch of pink Himalayan sea salt
1 tablespoon organic maple syrup or raw honey (you may want more depending on how sweet you want it)
1 thinly sliced banana
Optional toppings: Goji berries, nuts, coconut

PB & J Chia Pudding (Serves 2)

1 ¼  cups unsweetened non-dairy milk
¼  cup chia seeds
3 tablespoons natural peanut butter
3 tablespoons of organic jam (watch out for hidden added sugar!)
Optional toppings: Fresh berries, walnuts, unsalted peanuts

Vanilla Chia Pudding (Serves 2)

1 ¼  cups unsweetened non-dairy milk
¼  cup chia seeds
½ teaspoon of vanilla extract
1 tablespoon organic maple syrup or raw honey (you may want more depending on how sweet you want it)
Optional toppings: berries, figs, almonds

METHOD
Add all of the ingredients to either 1 large glass jar or two small jars with a lid, give it a quick stir, then put the lid on. Give it a good shake to mix all the ingredients up! Refrigerate at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with your favourite toppings. ENJOY!!

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).

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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!

Quick. Easy. Healthy!

That feeling is all too similar of getting home after a long day and having to think about dinner! It is just so easy to just pick up the phone and order take out! This insanely delicious and simple recipe will sure to change your mind about take out!

My Turkey Lettuce Wraps are not only quick but super easy to prepare and also a great healthy alternative to regular wraps! This meal will leave your body and tastebuds feeling satisfied! 

Turkey Lettuce Wraps

I N G R E D I E N T S
250grams (1/2 a pound) of turkey mince
1 - 1 1/2 cups of mixed veggies (use any veggies that you have in your fridge)
1 teaspoon chilli (powder or flakes)
1 teaspoon of paprika
1/2 teaspoon ground ginger
1 clove garlic, chopped
2 tablespoons low-sodium soy sauce (look for gluten-free)
2-4 leaves of butter lettuce or romaine lettuce
2 tablespoons cilantro, chopped
1 lime, sliced into 4 wedges

H O W
In a large frying pan, heat oil over high heat and add turkey. Cook, stirring until starting to brown.
Stir in veggies, chilli, ginger, garlic and soy sauce. Cook until veggies are tender, about 2 minutes.
Fill the lettuce leaves with your turkey mixture. Top each with some avocado, cilantro and extra chilli. Serve with lime.

This should take you all up only 20 mins to cook & prepare! How easy is that!

The Queen of Spices

Turmeric may be one of the most effective nutritional supplement due to its major benefits on not only on your body but on your brain! Turmeric really is a superhero spice! It contains a wide range of antioxidant, antiviral, antibacterial, anti-fungal and anti-inflammatory properties! To add the to the list of benefits, it is also loaded with many nutrients such as protein, dietary fibre, Vitamin C, Vitamin E, Vitamin K, Sodium, Potassium, calcium, iron, magnesium and zinc! And it has been found from over 6000 + studies that when turmeric is compared to conventional medicine its benefits EQUAL that of many pharmaceutical medications!!

As well as all the benefits above it has been found that a particular component of turmeric has the ability to prevent premature aging, reduce depression, manage arthritis and blood sugar!! How amazing is Turmeric!

Turmeric is one of those spices that can really be added to any meal, breakfast through to dessert! To help you with including Turmeric into your day I have included a few yummy recipes below. This shows you how simple it is to add extra nutritional value to each and every meal!
 

Day Starter

1 cup of coconut water
½ a teaspoon of turmeric (fresh or dried)
½ a teaspoon of ginger
Juice of a lemon
½ teaspoon of sea salt
½ teaspoon of cayenne pepper or ground chilli (optional - for an extra ZING)
1 teaspoon of honey (optional)

Place ingredients in a blender and give it whirl. Add lemon juice, sea salt and honey to taste!
 

Tropical Green Cleansing Smoothie

2 cups fresh kale
2 cups coconut milk
2 cups pineapple
1 cup mango
Juice of ½ lemon
1 Tablespoon fresh ginger
¼ teaspoon to 1/2 ground turmeric to taste

Blend all ingredients until smooth and enjoy!
 

 

Turmeric Omelette

2 eggs
Handful of Spinach
Handful of kale
1 Medium Sweet potato, diced & pre cooked
Handful of chopped Cherry tomatoes
Teaspoon of turmeric

Whisk two eggs with turmeric, pour into a lightly greased with coconut oil pan.
Pour the whisked eggs into the pan, allowing it to settle for a bit.  Then place on one side of the omelette, spinach, kale, sweet potato and tomatoes. Leave it to cook for a little then flip the opposite side to close it up like a sandwich.
Leave to cook for few minutes.

Remove from pan and serve with some avocado, salt and pepper to season.
 

Turmeric Chicken

Marinade
2 x Chicken breast
Tablespoon of turmeric
2 sprigs of oregano
Juice of a lemon

Dressing
2 x tablespoons of Greek yogurt
Tablespoon of turmeric
Juice of ½ a lemon

Marinate chicken breasts for 30 minutes to 1 hr in the fridge. Pre-heat the oven at 250 degrees. Place chicken breasts on baking tray and cook for 30 minutes or until golden. 

While cooking prep the dressing, 1 tablespoon of turmeric with Greek yogurt and a touch of lemon juice and stir.

Serve Chicken with a grated carrot & zucchini, corn, mixed beans of your choice & a handful of spinach! ENJOY!

Start your day with protein!

Are you finding that you are eating breakfast, ensuring you have balanced meals and snacks throughout the day but you are still hit with mid-afternoon munchies and late night cravings??

Well, I can give you some insight into why this happens! Protein rich foods take longer to leave the stomach, therefore keeping you fuller for longer! Protein also keeps your blood sugar level steady, which prevents the sudden spikes in hunger that occur after dramatic drops in blood sugar. And since the body requires more energy to digest the nutrient compared to fats or carbohydrates you will burn more calories! Yes eating protein with each meal may help you stay full protein it is particularly important at breakfast!

Yes making protein the focus of your morning meal can take more time than slathering nut butter on toast or microwaving oatmeal but trust me it it is worth the effort! Planning is key to ensure that lack of time doesn’t become the reason behind you falling back into old patterns. You can easily overcome this by making up extra beans, vegetables or hard boiled eggs early in the week so that you have foods ready to go when you are pressed for time.

A few ways to help you transition to a high protein breakfast include…

• Keep the smoothie, but decrease the fruit and any sweeteners. Add nut butter, low-fat cottage cheese or almond meal to increase the protein.

• Eat more eggs. Why not bulk up the protein and the serving size by adding in some egg whites.

• Add beans. Whether it be black, pinto or chickpeas – beans add both lean protein and fiber. Add vegetables. Replace your grain-based complex carbs like toast and bagels with sautéed spinach, roasted cauliflower or stir-fried peppers and onions. Try adding a handful of spinach or other leafy greens to your morning smoothie!

• Eat dinner for breakfast. Lean meats like fish or chicken are just as good when eaten in the morning. Serve them up in an omelet or create a brekky salad!

Here are a few protein packed breakfast ideas to help you kick start your day right!

 

Berry Quinoa Parfait

1/3 cup of quinoa
¾ cup of plain low fat greek yogurt
¼ cup of blueberries ( or raspberries/blackberries/strawberries)
Handful of walnuts
Teaspoon of cinnamon
Teaspoon of pure vanilla exact

Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, pure vanilla extract and teaspoon of cinnamon. Using 1/4 cup blueberries and walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass.

 

 

Mushroom & Tomato Omelette

2 Eggs
½ cup of sliced mushrooms
½ tomato, chopped
½ cup of spinach

Combine eggs and beat lightly. Using a cooking spray, cook eggs in non-stick pan. Add mushrooms, tomatoes and spinach in the center of omelet. Cook until eggs are set and fold over.
 

Paleo Brekky Bowl

2 fresh eggs
2 ounces wild smoked salmon (roughly 2 thin slices)
1/2 cup rocket
1/4 avocado, diced
Squeeze of fresh lemon
Pinch of freshly ground pepper

Heat a teaspoon of coconut oil over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper. Once your eggs are fully cooked, slide them into your bowl, and Enjoy!

Carbs, Protein and Fats = ESSENTIAL

Life is all about Balance!

Let’s talk about Protein, carbs and Fats!

Protein is essential for the growth of muscle, hair, skin and bones. Whilst carbs provide your body with energy to fuel your brain and muscles. Fat is also incredibly important for insulation, brain health and the production of hormones. When protein, carbohydrates and fats work together they keep your body healthy and functioning. The carbs you eat give you energy while the protein builds muscles. Fats and proteins are essential in order to stabilize the blood sugar levels in your body and are best eaten together! To put it simply without carbs your body would not have the energy  it needs to workout and train  hard and without protein and fats you would not be able to build muscle or grow skin and hair and regulate your hormones and mood as effectvely. Demonstrating that these elements are equally essential for your diet!

This doesn’t mean you can go out and order a crispy chicken burger to ensure you include this essential relationship is in your diet. Instead you need to choose with care and be smart about it! The best protein choices are lean meats, eggs and tofu. The best carbs are whole grains, fruits and vegetables which offer more health benefits that refined grains! The best fats are monounsaturated olive oil and avocado as well as almond butter!!! Coconut oil has been shown to have a myriad of other health benefits also.

Some examples of nutritious protein and carb combinations that you can include in your daily diet include brown rice and broccoli with legumes, tofu or grilled chicken, grilled salmon with steamed asparagus and quinoa, low-fat cottage cheese with fruit or oatmeal and nuts! These food combos will take longer for your body to absorb therefore there will be a slower release into your body and a steadier energy source to keep you going!

Source: Muscle & Fit