Regrann from @thefitnesschef_
- Tag a mate and save this one for future reference😎.
These are essentially calorie saving swaps. Though it is also interesting to see that, apart from the bacon, the lower calorie alternatives are also higher in protein.
For example, if we compare the chicken thighs and breast in more detail, we see that the thigh gets 144 of its calories from protein and the remaining 178 from fat. Whereas the breast gets 192 of its calories from protein and the remaining 18 from fat. -
As there are no carbohydrate present in fresh meat/poultry, the calories will always derive from protein or fat. Whilst looking at the total calorie content of a product, you can therefore ascertain its protein density in relation to its calories. If protein is quite low, you know it contains a higher amount of fat. If protein is high, you know the fat content is low. -
All of these items above can of course be enjoyed as part of a balanced, protein rich diet. But if consumed regularly whilst aiming to be in a calorie deficit, you may want to consider swapping out some of the top tier for the bottom tier. Very similar in taste and experience, but less calories (which in these examples means less fat). -
Small incremental changes make the process of being successful easier. Interestingly, if you consumed the quantities of the top tier each week and swapped them for the bottom tier... you’d save 649 calories. -
All the items on this graphic can be enjoyed as part of a balanced diet. But if fat loss is the goal, sometimes small changes over time can aid a sustainable calorie deficit and make a big impact🤜🤛.
#thefitnesschef #meatlover #mealprepping #protein #highprotein #caloriedeficit #dinnerideas #calories #caloriecounting #steaklover #fatlosshelp #nutritioncoach #nutritionfacts #fatlosstips #balanceddiet #eatsmart #losebellyfat #losefat
💪🏼 - #regrann
Regrann from @thefitnesschef_
- Tag a Starbucks lover and keep them informed on the basic calorie properties of their favourite drinks ☕️🍵.
Whilst the only real coffee on this graphic is the black (Americano), the top tier can probably still be classed as authentic coffee. The bottom tier? Given most of the ingredients resemble an ice cream sundae, they are not probably coffee. Therefore if you regularly go out for a ‘coffee’, but consume a Frappuccino, you’re going out for dessert more so than going out for coffee.
Regardless of terminology, it’s useful it be aware of liquid calories consumed. For example, based on grande & 2% milk servings; 3 cinnamon roll Frappuccino’s per week will equate to 1470 calories. 7-10 vanilla latte’s per week equates to 1750-2500 calories. 25 Americano’s per week equates to 0 calories... -
Coffee is loved universally (and rightfully so), but if fat loss is the goal and little progress is being made, consuming a days worth of calories each week from ‘coffeeish drink’ may not be the best idea. However, any drink in this graphic can fit into any diet with as much regularity as you please, as long as it supports your overall energy balance target.
Coffee does not contain calories. Therefore a drink which classes itself as coffee, yet contains other ingredients which accumulate the calories of that drink into the hundreds, is probably not real coffee. Even if it is delicious 😉. -
That said.... Which one is your favourite? -
#thefitnesschef #coffee #coffeelover #coffeetime #frappuccino #icedlatte #fatlosshelp #caloriedeficit #caloriecounting #calories #fatlosstips #fatlosscoach #nutritioncoach #nutritionfacts #losefat #icedcoffee #cappuccino #balanceddiet #coffeeaddict
💪🏼 - #regrann
Khloe: “Mom! Can I do Brody’s hair?” Aunt Jessi: “Sure, honey”
Khloe: “Yesss!” Styles Fohawk for Brody.
Lol. The first night of cousin love success!💗💙
Regrann from @thefitnesschef_
- Tag a mate who needs some help preparing their work lunch 🤝
The prawn salad on the left is not bad as much as my prawn flatbreads on the right are not good. Instead, they are what they are - a source of energy and nutrients.
One happens to have significantly more energy than the other across a similar volume of food. Consuming high calorie foods is not bad, as long as you’re aware of your overall energy intake in relation to your goal. -
Both these options contain protein, carbs and fat, but the main difference is shown in the fat values. On the left; 38g = 342 calories of fat, compared to 10g on the right = 90 calories from fat. The inclusion of additional protein on the right also balances it’s macronutrients more evenly. -
At the end of they day it’s up to you. The likelihood is that preparation of meals at home gives you 100% control in making them suit your goal. Whereas shopping at lunchtime gives you less control in finding something enjoyable which also suits your goal. -
Make sure you are aware of the bigger picture (daily calorie intake for your goal) and apply that mindset to the smaller pictures (each meal or snack). Eat what you enjoy, but always be aware and informed on what you consume. -
Here’s the recipe for the right hand side:
1️⃣ In a bowl, mix up 150g of cooked prawns, juice from 1/2 a lime, black pepper and dried coriander.
2️⃣ Chop up 1/4 of a bell pepper and add to 2 folded flatbreads, along with a small handful of spinach in each.
3️⃣ Add the prawns to the flatbreads (75g in each), put in the fridge and take to work the next day. -
#thefitnesschef #worklunch #mealprep #lunchideas #lunchbox #lunchboxideas #losefat #caloriedeficit #eatsmart #balanceddiet #highprotein #caloriecomparison #prawns #portioncontrol #caloriecounting #mfp #workfood #nutritioncoach #fatlosstips
💪🏼 - #regrann
Cottage cheese...yes, no, maybe?
It seems most people either fall into the love it or hate it camps on this food.
Yes, it does have a weird texture. But it also has some great merits like rich, creamy, and salty flavors that are the perfect pairing with sweet fruit! That combo also makes a pretty great snack too as you have the protein from cottage cheese to support muscle recovery after training and carbs from fruit for energy. 🔥⛽️
Cottage cheese is rich in a type of protein called casein, which takes longer for our bodies to digest. This makes cottage cheese a great choice before bed to provide a slower releasing source of protein to fuel muscle rebuilding while you sleep!💪🏽
This plate above was a super delicious combo of late summer ripe peach, low fat cottage cheese, and a bit of crunchy pistachio 😋
What’s your favorite way to eat cottage cheese??
Regrann from @thefitnesschef_
- Tag a Burger King lover, hit save and stay informed on these selected items 🍔
This particular post is not an endorsement of Burger King as much as it isn’t a shaming. Instead it is simply the accumulation of several of their menu items in one place. The aim is therefore that you objectively become more aware of the simple nutritional information regarding these items.
Burger King has existed for decades. This is undoubtedly because there is still an appetite to consume their products. Whilst their items are not particularly nutrient dense, they are still legitimate items of food. Furthermore, they are enjoyed by millions. -
Instead of basing opinion on subjective metaphors and closed minded assumptions that fast food will send you to hospital, consider a practical approach instead. If one enjoys Burger King then they must eat Burger King. If one doesn’t enjoy Burger King then they must avoid Burger King. If one enjoys Burger King and wants to achieve a compositional goal, awareness of information and coordinated action based on that information is a good idea to support that goal. Awareness of fact is of more use that presumptuous heresy. -
Whilst the early 2000s brought about mass hysteria in terms of fast food and it’s negative effect on health, most references were anecdotal and confined to extremely bias conditions. One example can be found in the ‘Supersize Me’ experiment/documentary in 2004. It professed the negative impact McDonald’s had on the subjects health. But the subject consumed nothing but McDonald’s food for one whole month. Whilst the findings may have been accurate, they are rendered irrelevant to those who don’t consume 90+ McDonald’s meals per month. -
For optimal health, excessive consumption of fast food is not going to be beneficial. But if consumption is moderate, composition is favourable and nutrient intake is sufficient, it can have a position in a measured, well balanced diet if it’s enjoyed 🙂🍔. -
#thefitnesschef #burgerking #fastfood #calories #caloriecounting #burgerme #burgers #balanceddiet #caloriedeficit #portioncontrol #fastfood #nutritionfacts #nutritioncoach #fatlosscoa
Beef Stir Fry:
1 package of beef stir fry steak, 3 tbsp cornstarch, 1 tbsp canola oil, 1 green bell pepper, 1 head of broccoli, or two cups frozen broccoli, 4 cloves of garlic, 1/2 cup soy sauce, 1/2 cup brown sugar. 2 tsp cornstarch.
Make rice (1 to 1 ratio for jasmine rice).
Start steaming your broccoli. Defrost beef. If uncut, cut into 1/4 inch slices. Mine was pre-cut specifically for stir fry though. Coat each strip with corn starch and heat a pan with oil in it. Fry your beef strips and toss in a sliced bell pepper. Add the broccoli and the garlic. Mix together your soy sauce, brown sugar, and cornstarch. Add to the pan and stir till everything is coated.
Serve atop rice.
#rice #stirfry #beefstirfry #asianfood #mongolianbeef #dinner #delicious #homemade #healthy #nosalt #recipe #healthyrecipe #food #foodblogger #broccoli #garlic #eatingwell #healthyeating #balanceddiet
- check out our #EmpireBali
members’ perks there now! A healthy and well-balanced life does not only entail exercising, but eating clean and right! 💪 🏋️♂️ 🥗
Vegetarian, vegan, gluten-free options are available too. One of our favourites has got to be their organic, antibiotics & hormone free famous chicken wrap! 😋 .
Full list of members’ benefits coming soon on empirefitclub.com/BALI. Remember to pick up your members’ card from our reception to present it at our partners’. #EmpireFitClub #EmpireFitClubBali
🔥FULL BODY CIRCUIT 👇🏼
I only filmed the first half of the workout because I was dying too much in the second half 😂 #imserious
Also I was supposed to use a kettlebell, but only had access to dumbbells. But trying to hold onto and swing a 45lb dumbbell is not easy 😳 so if you can, I recommend you use a dumbbell!
10 MINUTE AMRAP:
▪️10 KB swings (or dumbbell)
▪️10 goblet squats
⏩1 minute rest⏪
10 MINUTE AMRAP:
▪️10 TRX rows
▪️10 TRX presses
▪️10 TRX speed skaters
If you give this a shot, comment below with how many rounds you got! I got 8 rounds in the first circuit and 13 in the second 💪🏼
Eating to boost this immune system of mine. Due to high levels of stress and certain nutrient deficiencies as identified by my blood work, I have been really sick with another flu virus.
I have included some beautiful mushrooms in my omelette today. They are high in B vitamins and small amounts of vitamin D. They have been used in TCM for thousands of years and have many medicinal properties. They are a great vegetable to incorporate into a balanced diet.
Mushrooms also contain selenium which has also been found to improve the immune response to infection by stimulating the production of killer T-cells. The beta-glucan fibres found in the cell walls of mushrooms have also been known to help stimulate the immune system to work effectively.
Purchased fresh they add a beautiful earthy taste and flavour to any meal, they also have a superior nutritional profile.
#naturopathicmedicine #nutrition #foodasmedicine #immunesystem #eatingforhealth #healthisyourgreatestwealth #wellness #balanceddiet #mushrooms
🍄 #diet #vitamins #minerals #fibre #vegetables #stressless #holidays #food #naturallygrounded
Salmon🐟 & Homemade keto bread grilled cheese🧀
Sometimes you just gotta treat yo self 🤷🏼♀️
Delicious ribeye fat enjoyed in the morning sun, doesn't get much better. Decided I should probably get a bit of variety to make sure I am getting a balanced diet this morning so I added in some ground beef and lamb loin chops.
Organic Hemp seeds now available in our bulk bins, so you can enjoy this healthy powerhouse of essential fatty acids, protein & fibre package free! Also try the Hemp milk, delicious and creamy plant based deliciousness 🤩
Bye bye orange theme, see ya later 🎃
For years, I would workout and then carb up after or eat whatever I could get my hands on. It’s taken a while but I am finally learning how to balance my nutrition so I’m not undoing all my hard work! Doesn’t hurt that these superfoods taste pretty delicious! •
#postworkoutmeal #superfoods #balanceddiet #absaremadeinthekitchen
There is nothing that fills my cup quite like a good ol’ fashioned GIRLS NIGHT.
It’s rare these days to have friendships that have sustained more than half my life. It’s even more rare that these friendships, no matter how near or far, and how much time goes between visits, still make me feel like I’m a 16 year old girl (though much wiser, and hopefully not so awkward looking) 😂
Though my best friend and I do live in the same city, we don’t see each other quite as often as we would like. That’s why scheduling sleepovers at least once every few months are necessary for our relationship and our sanity. Seriously though, girl time is just so damn empowering! That’s why surrounding yourself with women who not only enjoy the same things as you (in our case..long walks, wine & food) but who can listen & relate to your insecurities, shopping addiction, crazy emotions, and drama filled lives, and know exactly what you’re talking about. When you find girl friends who just get you, who you can be authentically raw with, and who are you biggest cheerleaders...invite them over often, cook them delicious food, and let them fill your cup❤️
Girls night menu:
Kale & Arugula Caesar Salad
Seared Salmon + Honey Siracha Shrimp
Pickled Red Onion
#friendshipgoals #foodies #foodandwine #bestfriends #healthyfoodie #healthandwellness #caesarsalad #realfood #guthealth #eatgoodfeelgood #eatpraylove #mindbodysoul #intuitiveeating #balanceddiet #weeknightdinner #foodblogfeed #keto #girlsnight #homemadewithlove #healthymeals
I wouldn’t be able to make it without this man by my side! I am so thankful for everything he does for me. He makes life fun, interesting, and adulting more enjoyable than I ever thought it could be!
Don’t forget to be thankful for everything God has done for you! When worry or anxiety creeps in start saying all the many things you are thankful for! 💕
Ground chicken topped with arugula, tomatoes, avocado, cheese and nonfat plain Greek yogurt.
Did you know Greek yogurt is an awesome substitute for sour cream?? #simplemeals #balanceddiet #lovethecolors
Together, one table, one love 🧡 Only at Clean Canteen 🤗
Didn’t have much time to cook because I wanted to start assembling my kids’ basketball stand. So I made this quick and simple chicken paella with chicken cream sauce on the BBQ: done! Took about 10 minutes of prep and 1 hour and 15 minutes of cooking time. Total cost: about $12 and it fed a family of four with leftovers for 3 lunches. Didn’t expect the boys to like the crust at the edges and bottom so much... The recipe is in the comments section.
Friday night is fish n chip night and I honestly look forward to it every Friday. So for lunch I choose to have something really nutritious.
I'll have no guilt eating my fnc tonight, I've chosen lots of healthy, nutritious meals today and life is all about balance! #healthylifestyle #balanceddiet
Cuteness overload with @marieewold
drinking Green Juice and hanging her pup, Rosie 🐶 💚🌱How many of you know about our 11 Green Juice ingredients?
A green algae super high in protein and great for giving you healthier, smoother, stronger skin.
A powerful metabolism booster for fat loss and great for detoxing your body.
A natural blood-sugar management plant and a great source of vitamins and minerals.
This herb helps stop cravings, soothes indigestion, and assists in sleep.
High in folate and manganese, beets also are great for boosting energy during exercise.
*Matcha Green Tea
Matcha is high in an antioxidant called EGCG which reduces stress, regulates hormones within normal ranges, and reduces appetite.
Another superfood full of vitamins and minerals. Wheatgrass also contains 17 amino acids, the building blocks of proteins your body needs.
Ashwagandha is an adaptogen which is made of a combination of amino acids, vitamins, and herbs that modulate your response to stress or a changing environment. Adaptogens help the body cope with external stresses such as toxins in the environment and internal stresses.
Nature's natural pain reliever and anti-inflammatory miracle. It promotes a healthy response to inflammation in your body!
This citrus fruit has incredible appetite fighting effects, and has been known to cool and alkalize the body. This is crucial for stabilizing your blood-sugar already within normal ranges.
This natural refreshment is high in potassium and assists in the transport of all of the above ingredients throughout the bloodstream.
Have any questions? Ask away! #Organifi