Should I track Raw or Cooked?

Should I track Raw or Cooked?

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This is a really common question I get asked, ‘should I track raw or cooked weight?’

And the answer is: ‘it depends.’

Here is how I recommend you track your different food options.

Meats:

When it comes to your meats it’s important to track it in the way you weigh it. If you track your food before you cook (raw) then make sure the option you add in MFP is raw, if you way it post cooking make sure you track it as grilled, raw, roasted, steamed, poached etc.

If you’re creating a recipe do a raw weight.

Veggies:

Consider these the same as your meats, because their weight will change depending on cooking choice. Track raw if thats how you are eating it or if you are cooking the single serve in that moment. If you are tracking after its cooked make sure you find an option in MFP to suit: steamed, roasts, dry roasted, etc.

Grains:

I always recommend grains: oats, rice, pasta, cous cous, quinoa, and any other I missed to be tracked from a raw weight when you are prepping yourself. If you are wanting to do multiple serves in one cook then add & track using raw weight cooke all serves together and then weigh the cooked product to divide by the amount of serves you cooked to divide across your prep. 

Of course their is instances where you haven’t done the food prep so use cups etc to so you can see the portion size.

Hopefully this helps you out while tracking.

R.x

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Protein French Toast

Protein French Toast

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Serves 1

INGREDIENTS

  • 2-3 slices of bread (I used 70g Vienna)
  • 1/2 scoop protein of choice (15g)
  • 2Tbsp milk of choice 
  • 7Tbsp egg whites

METHOD
Place all wet ingredients into a protein shaker

Add protein powder & shake till well combined

Pour the combined protein liquid into a square or rectangle based dish, something flat

Place your bread into the dish to let it soak up the mix for 30-60secs then flip to allow the same soaking on the other side

All your liquid should absorb before cooking so repeat if you need to

In a preheated, non stick pan place your soaked bread in on a Med-High high

Allow your French Toast to cook through slowly so its cooked in the centre but still crispy on the outside

Top with you favourites!

Macros

35C, 2F, 26P

*these are the macros using the brands/products I used & doesn’t include toppings.

 

R.x

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Egg White Oats

Egg White Oats

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It seems for those not conscious of their macronutrient intake that Protein is the most lacking macro in peoples diets.

Though adding protein alone won’t magically lead to weight loss, you need a calorie deficient for that, a protein rich diet (in moderation) offers a great boost to your fat loss goal and also aids muscle preservation.

Which brings me to this recipe, the most common question I get as a coach from Newbies is how can I get more protein into my diet without it being chicken breast & protein shakes? Welcome Egg White Oats….

Before you go throw up at the thought, it’s not scrambles egg whites mixed through your oats, that would be disgusting! This is a recipes to boost your breakfast protein intake to help keep you nice and full for the morning and help you hit that protein target.

Egg White Oats

INGREDIENTS

  • 1 cup Almond milk
  • 1/2 cup Steel cut rolled oats (regular rolled work fine I prefer these ones consistency)
  • 1/4 cup liquid Egg whites
  • 2tsp Honey
  • 1/2tsp Cinnamon
  • 1/4tsp ground Ginger

METHOD
Heat 3/4 cup of your almond milk in a saucepan.

Once the almond milk comes to the boil add your oats.

Cook on a medium heat for 8-10mins, or until MOST of the almond milk is absorbed.

Once your oats reach this point add your remaining milk, honey, egg whites & spices to the saucepan.

Stir constantly over the medium heat for about 2mins or until the oats are smooth and coming away from the edges of the saucepan.

Serve with your choice of toppings, my favs are almond butter, more cinnamon, natvia & strawberries.

*always alter recipes to suit your macro needs.

Check-out the above video to see how to put this High protein tasty breakfast together.

 

R.x

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Kardashian Salads

Kardashian Salads

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Regardless of if you love them or hate them (FYI I love them), the Kardashians make eating a salad look good!

With some investigation I found out what is in their salads!*

Of course their salads come from a swanky LA cafe, Healthy nut, but that doesn’t mean you can’t whip one up at home, using a big bowl of course because you NEED the big bowl to give that salad a good shake when it’s time to eat!

Chinese Chicken

Kim & Khloe’s go to:

  • 150g Shredded Chicken
  • 50g Butter lettuce leaves
  • 50g Iceberg lettuce, torn
  • 15g Chang’s dry noodles
  • 15g Pickled ginger
  • 50g Carrot, grated
  • 2Tbsp Sesame Dressing
  • 30g Avocado, diced 

chef salad

Kourtney’s go to:

  • 150g Turkey breast
  • 50g Butter lettuce leaves
  • 50g Iceberg lettuce, torn
  • 5-10g Sunflower seeds
  • 30g Avocado, diced
  • 15g Grated mozzarella
  • 30g Tomato, diced
  • 25-50g sprouts

Delux

The Jenner’s (Kylie & Kendall) go to:

  • 150g Shredding Chicken*
  • 50g Butter lettuce leaves
  • 50g Iceberg lettuce, torn
  • 50g Carrot, grated
  • 30g Cucumber, sliced
  • 30g Tomato, diced
  • 5-10g Sunflower seeds
  • 15g Mozzarella
  • 2Tbsp House dressing (which their website says is an Italian style dressing)

*Healthy Nut offer this salad with Tuna the Jenner girls change to suit them.

*salad quantities are not exact I have elaborated to help you create a tasty, filling combo. Alter quantities to suit your macros.

I'll have drink with that, thanks.

Their salads never come alone, they are always served with a Iced Tea, which of course they get sugar free, unlike the sugar laden options out there. 

To avoid loading up on the waste of carbs sugar is, make your own Iced Tea, I use any of the T2 ranges fruity teas, following their directions and sweeten it up with a little Natvia if I feel the need.

Ladies, while the weather is warm, take advantage of salad season! Use the above inspo to make your salad go from blah, to Kardashian level Glam!

#TEAMSMART girls make sure you check-out the recipe post on how to create the perfect Salad.

R.x

#Images are from Healthy Nut website & Google.

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8 REASONS YOUR DIET IS FAILING

8 REASONS YOUR DIET IS FAILING

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We live in a time where everyone seems to care how they look, which means weight loss comes to the forefront of A LOT of women’s mind. But yet so many are failing, why?

Starting Too Aggressively

Probably the most common mistake that people make in dieting is starting off too aggressively. 

It’s surprising how many people don’t realise that the reason diets work is a calorie deficient, and fad diets are normally an aggressive calorie deficient. Which makes sense, get more results fast! And those pushing these fad diets want that because it makes their product look better then someone else’s. But it’s the aggression that often leads to failure.

To sit in these aggressive deficients your diet is normally restrictive, leads to constant hunger, irritability, fatigue, brain fog, poor performance & poor sleep. This is often what leads to people quitting not long into their diet, especially when they start in the New Year, 85% of people who start a dieting resolution will quit by the end of Jan.

But along with the feeling of failure it will stall your metabolism faster than if you had been smarter about your deficient.

Failing to Plan

Just as with anything in life, you need to have a game plan in place to be successful. This goes for everyone, I sound like a broken record to my new girls that they need to preplan their diary at least a day in advance to be successful, even I HAVE TO plan my diary in advance and I have been doing this for years.

When you have a plan you know what you are eating for the day, so when your break comes or the hunger pangs you have something prepared or know what it is you need to put together.

Your not letting your hungry self make food decisions, trust me she doesn’t have your best interest at heart, she has chocolate at heart.

Expecting Linear Results

Expecting every week to come with drastic drops is unrealistic, especially as a woman! As a woman we go through monthly hormonal fluctuations that effect the way the body holds water, goes to the toilet, how active we are and that all effects your results. If you step back and look at a monthly result you will notice more down treading results than you would by comparing the day to day or week to week.

Being Too Focused on the Scale

The scales don’t measure everything (including those ones that tell you they do, they don’t), your scales don’t know the different between, fat, muscle or water and those things are effected by training, food choices & your hormones. You need to be doing measurements on the same markers each week and taking progress pictures, especially if you are new to training. Newbie gains are real and if you start training and eating right the scales may not move but your body recomp will change, your shape will change, your body will be firmer & your clothes will fit better, all while the scales continue to stand still, take my 6 year progress for instants, the below pics are 6 years apart, and are the exact some weight but completely different body composition.

I’m not done either, stay tuned with my progress on my YouTube channel 

Too Much Restriction

Too many of you are looking at your diet as a short term task, so you can cut certain foods. But your diet should be looked at as long term. If you want to eat those foods in your future you need to know what those foods in moderation looks like, especially with all your other foods around them. It is about finding balance in all your foods, like the 80/20 we follow at #TEAMSMART, 20% fun 80% wholesome. No foods are hindering your weight loss, calorie surplus is hindering your weight loss.

Exercising Too Much

Most people understand the calories in – calories out concept, which leads to a lot of people going in hard with both, calorie deficient and heaps of extra activity. But for most that not sustainable to be walking everyday and hitting the gym, 6 times per week. Again if you can’t see yourself doing the exact same thing in 12months it wont be maintainable for you and neither will the results.

Your body also needs time to recover, especially if muscle building is your goal. All my girls in maintenance or surplus phases work down to only training 3 times per week, they give every session they’re all and need the 4 rest days per week to recover.

Relying On Supplements

FAT BURNERS DO NOT BURN YOUR FAT! Sorry to every person who has spent a small fortune on fat burners in their life time, but they aren’t going to work if you are not. Fat burners will increase your thermogenic effect (which is how we burn fat) but they are not going to burn fat if you continue to be a couch potato eating chips. 

Use them as a pre-workout to increase you temp while training to have your body in a slightly higher fat burning state, and boost your energy to get through your workout. 

No Exit Strategy

What’s an exit strategy? It’s what you plan on doing after you reach your goal. When we diet we slow our metabolic rate and instinctively drop out TDEE, we can’t change these things they are part of our evolution to survival. Your plan should include time to reverse back to maintenance so that your metabolism & TDEE lift back up but also balance your hormones that effect your weight loss and are effected during weight loss. I find this so important that I now give out a Reverse Diet strategy to anyone that doesn’t finish the process while being coached by me.

Final note

If you want your results to be long term you need to make changes that are suitable long term. And you have to make changes! You can’t continue to view your health & fitness as a short term thing, it’s life long. If you want to look good and feel good always you need to change, you can’t go in doing the same thing over and over again if it’s not working. If you don’t know what you are doing with your health & fitness goals that is when you need to find a coach to guide you through the process.

R.x

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SUGAR VS SUGAR

SUGAR VS SUGAR

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Sugar vs Sugar

Sugar from whole foods compared to actual sugar, whats the difference?

LEFT WHOLE FOOD SUGAR

Sugar from real food like fruits contain natural sugars, an abundance of vitamins, minerals, fibre & antioxidants. Fibre normally comes with eating this type of sugar, making the absorption rate slower meaning you don’t get blood sugar spikes & drops which lead to more sweet cravings. They are also more voluminous to caloric value, meaning you feel fuller for longer.

RIGHT REFINED SUGAR 

Have little to no nutrients, lack fibre which means it is absorbed quickly which causes blood sugar spikes leading to hunger/cravings sooner. But also replenishes muscle glycogen stores faster. They are calorie dense for their volume, leaving you less satisfied. But they also taste freaking good. 

There is no ‘good’ or ‘bad’ sugar, they are just different. Sugar isn’t making you fat, calorie surplus is making you fat. Start enjoying in moderation instead of labelling good & bad. 

R.x

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DOES FOOD CHOICE MATTER?

DOES FOOD CHOICE MATTER?

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When you’re hitting your macros regardless of your goal if you keep in your caloric/macro goals you will reach that goal, which means you can fill your day with killer pythons, peanut butter & protein shakes. But if you want to feel good and have your body running effectively, not feel ravished all the time you need to take more notice of your micronutrients while hitting your macro goal.

WHAT ARE MICRONUTRIENTS

Micronutrients are all your essential mineral nutrients & vitamins below are a few of the important ones and what they do:

Iron – the nutrient required by the body to carry oxygen in the blood to body cells. 

Calcium – bets known for it production & maintenance of bones but also plays a vital role in muscle contraction & relaxation, nerve function, blood clotting, blood pressure & immune defences.

Magnesium – is present in all of your bodies soft tissue, where it forms parts of protein-producing systems & essential for energy production by utilising glucose from the cells.

Potassium – critical for maintenance of fluid balance, nerve transmissions & muscle contractions. It is essential to the maintenance of a steady heart beat and believed to prevent hypertension (high blood pressure). 

Sodium – not to be confused with salt, salt is made up of sodium & chloride. Sodium is a major regulator of extracellular fluid volume, it helps maintain acid-base balance and is essential for nerve transmission & muscle contraction. There is no RDI (recommended daily intake) but there is an Ul (upper limit) recommendation of 2300mg per day.

Vit A – aids vision, reproduction/cycle health, supports immune function, acts as an antioxidant & promotes growth & bone remodelling.

Vit B – help your body use the energy from your macro’s to fuel your body effectively. Vit B doesn’t actually give you the energy. 

Vit C – enhances the absorption of iron, supports immune function, acts as an antioxidant & promotes growth & bone remodelling.

Please realise there is a lot more vitamins and minerals in your body & food these are just a handful. But these nutrients are also not high in processed, sugary foods, they are found in your wholesome, whole foods. Which is why you need to practice an 80/20 rule with what foods you use to hit your macro targets: 80% whole foods, 20% ‘treats’. Its a good balance for your mindset and your health.

PROTEIN & FIBRE

Both of these guys are great for keeping you full, amongst other things.

Protein – from a whole food source of protein takes time for your body to break it down, keeping your belly nice and fuel. When you have a protein shake they are designed for quick refuel/breakdown so they don’t have the same satiating properties. Which makes them perfect for post workout (you can have a whole food post workout as well), they are good for when you are craving something sweet but don’t have the carbs to allow for that sugary sweetness, but if you fill most of your protein macros with liquid you will be hungry.

Fibre – isn’t just because it is mostly found in your voluminous fruit & veggies, which a generally low cal for a lot of volume. One of fibres roles is to absorb water and bring it into your gut, meaning that the fibre molecules get larger taking up more room, keeping you full. They will also slow down digestion which means that you have a full digestive track for longer. For more on the different types of fibre there is hit the below download button.

Which leads me to say, in the big picture you can hit your macros how you please, but if you want your body to feel like an energiser bunny not a sluggish sloth you do need to put some care into what you are putting in your mouth. This does not mean feel guilty for a sweet or savoury snack, because everything in moderation is great!

R.x

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Why can’t I lose Weight?

Why can’t I lose Weight?

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Why aren’t my Macros working?

Did you know 18-70% of people under report when they are tracking?

Seems like a large bracket for a statistic I know, but the reality of it is that the 18% range is generally the leaner individuals, compared to the 70% being more of the obese.

You go by the packet serving size

Food companies want you to buy their products, duh. 

They also know high selling points are low calories in a serve & health ticks from the government. So to ensure they get that they make the servings of those products to fit the criteria. 

Where this effects you is that you tick in MFP that you had a serve of cereal where in fact you actually had 3, so you 132cal serving is now closer to 400cal, it s big different especially when it adds up everyday.

Check out the comparisons in the below pic.

Under reporting

  • You ate more then what you tracked, this doesn’t have to be because you where lying to yourself.
  • It could be that you ate out, guessed what was on your plate and even if you did a good job of quantities you didn’t allow for the extra oil & butter a restaurant and cafe will ALWAYS add to your food.
  • Under reporting is also really common when you don’t preplan your day, especially for my snackers out there! Snacking is one of the top 5 reasons people don’t succeed or maintain their weight loss after they reach their goal. And thats not because snacking is bad or the foods some how create fat, NO, it’s because it’s easy to snack and forget. If you’re a snacker plan out your snacks for the day and have them served out so you know what your eating.
  • It also happens when you are not actually weighing your foods and just guessing the amount that you are putting on your plate. Uneducated guesses will lead to gains.
  • Avoid using ‘sizes’ in MFP you idea of small, medium, large can be completely different to the person who entered that food. Use weights where ever possible.

TDEE Drops

Again this isn’t necessarily you self sabotaging, our bodies are built to survive and survival means storing BF & reserving energy for when you have to run from a saber tooth tiger, and now I don’t know about you but I haven’t ran into one of those lately to feel the need to run from. 

UNINTENTIONAL 

As I was saying out bodies want to survive and they do what needs to be done to do that, we haven’t evolved much in the last 200years sorry, but whats this got to do with your weight loss now?

Our body still does it. So without you even know or trying your body will slow down. Depending on how aggressive your deficient is the below will ALL slow down:

  • Steps
  • Fidgeting
  • Talking
  • Blinking*
  • Moving in general

This is why tracking your ‘steps’ is a great tool, of course a device on your wrist is going to get arm movement included but that movement counts as your TDEE, if it drops you know you have slowed down so get moving.

*think I’m crazy? If you ever come face to face or what a video of someone in the depths of comp prep watch their face closely, they blink less when they started prep. I challenge you to compare my first episode of comp prep to one that I will post in about April, I will show the signs of a slowed TDEE.

INTENTIONAL

This one is also common in overweight people. They start a diet and go oh ok I can chill on the activity level, I don’t have to push so hard in the gym because I’m on a diet now and Rowena said weight loss comes from your diet.

Weight loss does come from your diet, but if you intentionally change your activity level the macros your assigned will be to high for your goal.

If you are struggling with your weight loss check-in with yourself if you fit into the above, or maybe its time to invest in a coach to help you see where you are going wrong.

R.x

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Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

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SERVES 1

INGREDIENTS

  • 150g Pumpkin, steamed
  • 34g Philadelphia Cream Cheese
  • 45ml Full Cream Milk
  • 10g Natvia Natural Sweetner
  • 24g IsoPept Protein Powder (Vanilla be best)
  • 40g Pancake Mix
  • 1stp Baking Powder
  • Cinnamon, Nutmeg & All Spice to taste

METHOD

Place all ingredients into a hand held food processor or Nutribullet.

Blend till all well combined. Allow to sit for 5-8mins to swell.

Preheat a non stick pan to a medium heat.

Turn the pan down to med-low heat.

Pour batter into warm pan and allow to slowly cook basically all the way through, this will take a couple of minutes.

Carefully lift the pancake to brown the other side will only be a moment.

Repeat till all the batter is cooked.

Top with what ever fits your macros!

Macros for just pancakes: 32C 11F 28P

R.x

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Ketosis Diet

Ketosis Diet

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Lately I have been getting a lot of questions about Ketosis, so it must be in the media somewhere, I wanted to take a minute to clear up what Ketosis is, how it works, some facts, fictions, pros & cons about the diet that is clearly trying to become a new craze.

Ketosis is a extremely low carb, high fat, low protein diet, which for most is incredibly hard to maintain. For instance, if I was to be in a calorie deficit of 20% and put myself on a ketosis diet my macros would roughly be:

47g Carbs

147g Fat

95g Protein

For those of you who already track your macros, died when you saw the carbs and then fell back over when you saw the fat macros. They are extreme. So why is is even a diet? Because it effective, its effective for a lean individual to loose weight fast without losing muscle.

Some of the Cons for Ketosis are:

  • it takes minimum 2 weeks to get into true ketosis
  • during that process you will have dropped energy levels
  • if you go over your carb or protein goals you will knock yourself out of ketosis and have to start again
  • you can’t gain muscle
  • it doesn’t allow for the best social life, Can I please have half a scotch fillet & 1Tbsp of butter, thanks.
  • most people can’t commit to the balance of macros because of their restrictive nature and find themselves going no where
  • must have a strict reversal to maintain the results

Some of the Pros for Ketosis are:

  • you don’t loose muscle mass
  • once your in ketosis your energy levels raise back up
  • you get to have all the good fats

True Ketosis devotes actually use ketosis testing to make sure they stay in Ketosis, because it is such a delicate balance that can be thrown off. Which makes it time consuming for a regular individual.

At the end of the day your diet needs to be manageable for you, and in a calorie deficit to loose weight, surplus to gain and base to maintain, it doesn’t matter the diet you follow to do so eg: vegetarian, paleo, ketosis, high carb etc.

To finish off, stop looking for a miracle stick to your nutrition & workout plan and you will see results, and if you keep falling off the wagon, maybe the plan isn’t for you.

R.x

 

Need help with your nutrition? Checkout my coaching options.

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