Daily Protein

When I first started my ‘new lifestyle’ or as people like to call it ‘diet’, I found it very difficult eating the correct quantity of protein. This was due to making many common mistakes, many of which are listed below:

  • Consuming too many carbs and too many of the wrong carbs
  • Not eating enough and eating the wrong things
  • Not doing any food prep so having to buy food on the go
  • When I was hungry I would choose easy instead of healthy

I ate a huge amount of bread. Bread is easy to eat for meals and snacks and its very tasty. You don’t have to wait for it to cook and takes minimal preparation. Due to my thyroid issues I now eat non/minimal break (maximum once a week). It just isn’t necessary in my opinion and something that is very easy to cut out and you will notice  the difference in how you feel and look.

Preparing your food in advance is a great help, as when you get really hungry or need a snack, you have a healthy meal ready and waiting. This is particularly important at work or on the go, especially during that 3 o clock slump we all get. It can also save you a lot of money when you plan in advance.

In order to manage my daily protein I checked my macros on MyFitnessPal and you protein intake should be a minimum 20% of your diet. This doesn’t seem like a lot but can be challenging especially when finding snacks that don’t take you over your sugar limit. Great snacks to eat filled with protein are:

  • Billtong
  • Nuts
  • Protein shake
  • Protein bars
  • M&S packet of ready to eat chicken/ ham
  • Greek yogurt
  • Boiled egg
  • Edamame peas
  • Chia pudding

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These are some different protein filled snacks I have tried and my review:

  • Maxi Nutrition Pro Max Milk – you can purchase this from Maxi Nutrition

It contains 30 g of protein which is very high for a snack product so excellent for boosting protein content. It tastes very sweet but a nice flavour to it, similar to a strawberry milkshake. It contains 16.5 g of sugar which is very high for a snack item. I would recommend this for taste and protein but its far to high in sugar. I would consider this snack to be more of a treat item, certainly not for daily consumption.

It contains 20g of protein, still very reasonable for a snack item. It tastes nice but does take some getting used to. It is rather chewy and has a chocolate but synthetic flavour. If you enjoy the taste it can be consumed daily as there are only 3.3 g of sugar in these. Almost guilt free 😉

This has 9 g of protein and contains 13.5 g of sugar. Despite it being labelled a protein bar  this is far from guilt free. This is a one off treat item and should be treated the same as having a biscuit. It tastes like any regular chocolate covered flapjack, very good!

  • Chocolate Caramel Protein Bar GEN P – you can purchase from Maxi Nutrition

Similar to the above, it only contains 10 g of protein. It tastes very sweet and synthetic – similar to a Mars Bar (not that I’m complaining). It contains 11 g of sugar so watch out for this one as well.

Always read all the ingredients when purchasing ‘healthy’ products as their marketing is out there to fool us.

My go to health bars are now Grenade Carb Killa bars. As the name suggests, they are high in protein and low in carbs.

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Lots of tasty flavours, over 23 g of protein per bar and as little as 1.4 g of sugar. Not only do they taste like regular chocolate bars but they are also extremely feeling and cut out cravings. I definitely recommend!

Instagram – keziakco

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Vegetarian Dinner

I believe in the importance of not eating meat every day of the week. Some people might find this tricky, but try not to eat it every lunch and dinner for the benefit of your health. Various studies have actually revealed the following results due to eating less meat:

  • Weight loss
  • Lower blood pressure
  • Reduced chance of getting diabetes
  • Reduced change of getting cancer
  • Healthy skin
  • Smell better
  • Increases happiness
  • Increases energy

I personally couldn’t be a vegetarian as I enjoy meat, I would find it extremely difficult to get my daily allowance of protein and not to mention the cost of the foods I would need to buy to maintain my health. I think for most people they do not have the time and money to commit to this lifestyle and most of us enjoy a ‘cheeky Nandos’ now and again 😉

However, if you could cut out meat all together or simply reduce it here are some of negative points of consuming meat that you would be avoiding:

  • Meat puts a lot of strain on your colon and your brain contributing to things like Alzheimers disease.
  • Build up of unwanted hormones
  • Diabetes
  • Cancer
  • E.coli and other bacterial infections
  • Shorter life span in comparison to a vegetarian

Below is my Wednesday vegetarian dinner, a combination of healthy vegetables, seeds and feta cheese, inspired by fitness expert Clean Eating Alice.

veggy

As the colours show, this dinner is filled with all the nutrients, vitamins and minerals you need and it is extremely filling. The sweet potato is there as a healthy carb as I went to the gym today.

Ingredients:

  • Rocket
  • Roasted sweet potato
  • Peppers
  • Tomatos
  • Asparagus
  • Feta
  • Sun flower seeds
  • Lemon juice

 

All of this mixed together in a bowl with salt and pepper to flavour.

Enjoy, stay healthy 🙂

Instagram @Keziakco

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From Fat to Fit in 15 Days

Following on from yesterday’s blog post, I just want to show you what is achievable when you put your mind to it. In 15 days I was able to loose some weight but most importantly change my body image, size and appearance within this short time.

Please see images below:

Photo 1 06/08/2016: Drinking alcohol frequently, eating everything I enjoy (you name it), and no/minimal exercise.

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As you can see, my body is squishy and undefined. You can see the bumpy skin on my belly which is simply fat squished up. This prevents you from having smooth tight skin. I am also very bloated from water retention due to intake of excess salt. I don’t have must waist definition and my posture isn’t fantastic either.

Photo 2 20/08/2016: 5 days a week exercise, drinking 2 litres of water a day, no/ minimal carbs consumed, no/minimal alcohol consumed and lots of sleep.

kezia2

 

This image is by no means the picture of perfection but shows a significant difference and excellent work in progress for 15 days. There is a lot more waist definition giving my body a proper hour glass shape. My skin is smooth, no water retention and wrinkly bumpy skin. No proper definition as of yet but this is work in progress and very early on in the weight-loss journey.

I hope this is some fitspiration for you all!

Instagram – @Keziakco

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My Favourite Dinner

Tonight I had my favourite, smoked salmon, scrambled eggs and avocado.

  • 2 slices of smoked salmon
  • 1 avodcado
  • 2 eggs scrambled (only one egg yolk)

This meal equates to

  • 37g of protein
  • 12g of carbs
  • 40g of fat (good fats)
  • 36% of daily vitamin C

This is quite honestly the quickest, simplest, and most satisfying dinner I can recommend. Prep time is about 5 minutes and then dinner is served.

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I used https://www.myfitnesspal.com to calculate this. I used to use this website daily to calculate my macros and make sure I’m on track for the day / week. I now pretty much know what I should and shouldn’t be eating the quantities to consume so I use the app a little less often now. I highly recommend it if you are just starting your healthy journey.

You’re probably thinking, that is a lot of fat, shouldn’t we stay away from fat? That is completely wrong, especially if you are on a low carb diet. I would recommend learning about your fats before you start meal planning as I am not suggesting you go away and enjoy cheese fondue every night. The types of fat we should be consuming is UNSATURATED fat and they come in two categories – polyunsaturated and monounsaturated. This is because the body can break down these fats easily and they don’t sit there and contribute to our waist lines. I won’t go on and bore you as to how and why (being the Biology graduate that I am) but instead here is a list of fatty foods that we should be consuming within moderation:

  • Nuts
  • Avocado
  • Nut butters
  • Olives
  • Olives oil
  • Flaxseed
  • Salmon
  • Tuna
  • Dark chocolate
  • Tofu
  • Seeds
  • Edamame
  • Chia seeds
  • Eggs
  • Lean grass feed beef and pork
  • Milk
  • Yogurt

The trick is to educate yourself on food and then you can’t be mislead by the advertising campaigns. The truth is too much of anything is unhealthy, just as nothing of something isn’t very healthy (with most things).

Instagram Keziakco xxx

 

 

 

 

 

Healthy Dining at Ethos

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By recommendation, I went to this lovely little eatery in the centre of Fitzrovia. As you can see from the photograph, it was so delicious that I didn’t have time to take a picture until half way through the food.

This is a delightful vegetarian, pay by weight restaurant. As you enter you are seated by waiters and then you go and select your food, buffet style. There is loads to choose from and you just fill up your plate accordingly. I don’t know about you, but I get a bit over excited by lots of choice so I went all out and took a bit of everything.

All the food tasted very fresh and flavoursome. I particularly enjoyed the halloumi cheese bites (not too many of these as you need to be careful of your fat intake). My entire plate of fresh meat-free food cost under £20 and included a fresh, natural and no added sugar water melon juice drink.

On leaving I felt full, satisfied and guilt free. I definitely recommend a visit and you can check them out here http://www.ethosfoods.com You simply cannot go wrong!

Insta Keziakco

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