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4 pre-prepped breakfast ideas for those rushed mornings

Every meal is equally important, so you can forget that “breakfast is the most important meal of the day” mantra that has become so popular. Proper fuel is required throughout the day to keep you energised and nourished, however studies show that those who skip breakfast tend to form other poor eating habits, and are more likely to have difficulty loosing or maintaining a healthy weight. Breakfast is also extremely important for those of you who are active in the mornings. Our cortisol levels are highest in the morning, and can be even more so after strenuous exercise, so proper nourishment is crucial at this time, particularly for already-stressed individuals (often the ones to pass on breakfast, unfortunately). Often when we try to fit a lot in before we head out the door, we are quick to let our breakfast game slip in the name of “saving time”. Let this not be the case with these four simple brekky ideas you can pre-prepare and rotate throughout your week (or simply stick to one!). In fact, if you are a chronic breakfast skipper, I want you to commit to breakfast every day this week. After the 7 days, assess your energy levels, digestion and appetite (particularly toward the end of the day). I am confident you will notice positive changes!

Easy Oat Breakfast Muffin

Serves 1

  • 1/2-2/3 cup liquid (water/plant milk or ½ and ½ combo)

  • 1/2 cup oats

  • 1 tbsp protein powder

  • 1 tbsp ground flaxseeds

  • 1 tbsp xylitol

  • ½ banana

  • Small handful berries of choice

  • 1 tsp tahini or almond butter

  • ½ tsp baking powder

  • Optional: pinch of sea salt, ½ tsp vanilla, ½ tsp cinnamon

Preheat oven to 170 C fan-forced.

Blend all ingredients (except berries and tahini) together in a blender.

Grease a small-medium ramekin with coconut oil.

Scoop out with a spatula and fill the ramekin up halfway. Sprinkle with berries and a drizzle of tahini.

Pile the other half of the batter on top add another berry or two for decoration (optional) and place in the oven for 20 minutes.

If not eating immediately, store in the refrigerator. Make one or several, to keep in the fridge for the week!

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Crunchy Coconut Chia Pudding

Serves 1

  1. Place all dry ingredients into a tupperware or jar and mix to combine.

  2. Pour nut milk and maple syrup in, and stir well.

  3. Cover and allow to soak in the fridge overnight or for several hours (until it forms a pudding-like texture).

  4. Once ready, add fresh fruit and head out the door!

Basic Bircher

Serves 1

  1. Soak all ingredients overnight in a jar or tupperware.

  2. Stir well before consuming. Feel free to add fresh berries and/or cinnamon.

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Sunshine Smoothie

Serves 1

  • 1 cup coconut water

  • 1 banana

  • ½ cup frozen mango

  • 1 large handful fresh spinach

  • 2 tbsp hemp seeds

  • 2 cm sliced ginger (optional)

  • 2-3 tbsp granola (for serving, optional)

  1. Blend all ingredients together the night before.

  2. Place in a large jar in the fridge, and take with you the following morning.

  3. Sprinkle with granola when consuming, if desired.

All About Protein

Protein… Definitely the most popular of the macronutrients! Fat has had its fair share of bad press, now it’s back to poor carbohydrates… But protein prevails. So, what is it about our devout obsession?

Let’s take a look…

What is protein? Protein is one of three of the macronutrients (the other two being carbohydrates and fat), and is made up of amino acids. Of the twenty amino acids found in protein, some can be made by the body, while it is essential we obtain others through diet i.e. essential amino acids.

What does it do? Amino acids are “the building blocks” for muscle tissue as well as required for the structure of bone, skin and hair. Proteins also support the creation of enzymes, hormones, vitamins and neurotransmitters all required for proper bodily function. (Note the words required and support, thus while extremely important, not the only nutrient we need!).

To understand nutrition, it helps to look at the origins of nutrients… All nutrients come from the sun (vitamin D) or the soil (everything else). For example, calcium in milk is only present due to the fact that the cow ate plants, which obtained calcium from the soil. The same goes for omega 3, iron, B12… the common nutrients under the firing squad when it comes to questioning the adequacy of the vegan diet.

Amino acids, are no exception. Just like humans, other animals don’t produce them either, they too obtain essential amino acids from their diet. Thus, all essential amino acids originate from plants and microbes.

As such, ALL plants have ALL essential amino acids, despite what you might commonly hear. The idea that they don’t was debunked by the scientific community decades ago, but for some reason, no one is talking about it. This notion that plant protein is inferior is based on studies conducted on rodents over a century ago, whereby baby rats didn’t grow as well eating plants. But rats have different requirements to us, because they actually grow 10 times faster! Reflecting this, their mothers milk has 10 times more protein in it than human mothers milk! Therefore, the two are incomparable.

The Protein Combining myth – the idea that vegans need to consume complementary sources of plant protein e.g. grains + beans, to obtain all essential amino acids. Whilst yes, some plant proteins are relatively low in certain essential amino acids, the body has the incredible ability of doing all the “complementing” for us – we have an efficient protein recycling program, whereby around 90g of protein is dumped into the digestive tract daily from our own body, broken down, reassembled and added to, effectively mixing and matching amino acids to the proportions we require. Amazing!

In fact, the very concept that protein combining was required was adamantly retracted by its propagator Frances Moore-Lappe in the edited edition of her book, Diet for a Small Planet, in which she wrote:

“In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein … was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought… if people are getting enough calories, they are virtually certain of getting enough protein.”

Other researchers have also cleared up this myth:

 protein myths

Thus we do not need to be at all concerned about amino acid imbalances when the dietary amino acid supply is from the plant-food proteins that make up our usual diets.

But how much protein do I need? The Recommended Dietary Intake (RDI) for adults is based on the amino acids needed to maintain body tissues and replace losses. Believe it or not, this can easily be met. The calculation is simple: your weight in kg, divided by 0.75g for adult females, and 0.84g for adult males.

E.g. a 60 kg woman, aged 19-69 years old, would require 60 x 0.75 = 45g of protein/daily.

Note: it really requires intensive training to require significantly more than this amount e.g. moderate-elite endurance athletes.

What does 45 grams of protein look like? To give you some perspective…

  • 150g of fish or meat ranges from 30-40g protein;
  • 1 cup of beans/legumes is approximately 18g protein;
  • 1 cup quinoa is around 8g protein;
  • ½ cup dry oats 6g protein;
  • 1 handful almonds (28g) 6g protein;
  • 1 cup of broccoli 4g protein.

Why I show you this variety is to point out how with just one serving of meat, the woman in our example above would almost hit her quota. Yet surely she is eating other things throughout her day? Hopefully she is eating at least 5 servings of vegetables, which could add up to approx 5-20g. Let’s not forget a piece of fruit or two, some oats for breakfast, maybe a handful of nuts and seeds on her lunch. And boom! We are now well and truly over. Yet most people are intent on consuming animal protein at every meal, whether it be eggs or protein powder for breakfast, tuna for lunch and chicken for dinner!

My point… The rice in your sushi. The spinach in your salad. The peas next to your main. The pumpkin seeds atop your oats. The oats themselves! It. all. adds. up.

Sufficient calories = sufficient protein.

But wait, so what if I well exceed my “quota”? What’s the harm of too much protein? So glad you asked! Because no one really does! Well, higher protein diets, especially those obtained through excessive meat consumption, are linked to chronic diseases such as kidney disease, osteoporosis, cardiovascular disease, diabetes and certain cancers, not to mention the other uncomfortable conditions often associated such as constipation, IBS, bad breath, acne, hormonal imbalance and other lifestyle impedances. The type of fat, excess protein, natural carcinogens, synthetic hormones and antibiotics, the natural hormones in the animal and of course, the absence of fibre in all animal products all play a part in these problems. What’s more, pathogenic bacteria in our bodies thrive on accumulated excess, unused proteins (“junk protein”). However when we give our bodies a break from protein or consume it moderately, our natural recycling process, autophagy, is allowed to operate smoothly, breaking down these accumulated “junk proteins” into usable amino acids. Autophagic dysfunction is associated with cancer, neurodegeneration, microbial infection and aging. High protein diets have also recently been found to have adverse effects on metabolic function, because protein consumption reduces the bodies sensitivity to insulin after a meal. A quick note on high-protein diets for weight-loss, this statement really sums it up – they offer quick weight loss (a large part of which is attributed to the diuretic effect due to low-carbohydrate intake), that has been found to be unsustainable and carries negative health consequences. There are very few long-term studies on the safety and effectiveness of such diets.

Interestingly, whilst there has been no established upper limit i.e. highest amount one can consume safely, the Australian Nutrition Reference Values recommends consuming no more than 25% protein as energy…

A quick calculation I did of a 60kg 25 year old woman: consuming a whey protein smoothie with banana, berries, spinach, a chicken wrap for lunch, and a salmon fillet with salad in the evening, equals a total of around 80g of protein. That is without me adding in snacks, and many vegetables at all! That is very close to double her required intake, and approximately 35% of her diet sourced from protein. Yet this is a common dietary pattern amongst both women and men trying to stay “lean” by choosing animal protein breakfast, lunch and dinner.

See how easy it is to meet and exceed your required intake?

And whilst, vegan diets are likely to be lower in protein compared to the intake of meat-eaters (to vegan’s benefit, as we established above), this is generally because those eating meat consume far more than actually required of them.

My hope with this article is this:

  • Do not be afraid of not hitting your protein quota by following a plant-based diet;
  • Do not assume vegans lack protein;
  • Do not think of a vegan diet as lacking in nutrients;
  • Reassess your protein intake, whichever diet you choose to follow.

Eat for health & longevity, always.

Sami xo

 

How to keep it clean when dining out

Socialising over food is a part of life, and shouldn’t be the bane of your existence. There are times when you want to indulge and the rules go out the window (that is fine), and there are times where you would like to stick to the rules a little more closely. I eat out once or twice a week for a main meal, and whilst I usually find it relatively easy as I seek out health-oriented cafe’s and restaurants, there is the occasion where I have no control over where we go, or end up somewhere I wouldn’t usually choose. That is often the case when traveling or dining with larger groups! But these occasions don’t need to be avoided entirely, nor do they need to be stressed over. Embrace them and enjoy them for the company and experience, and keep these tips in mind, or in your phone, to gently guide you toward more healthful options.

1. Skip the bread basket, order crudités if on the menu, a veggie based starter to share, or simply olives, if you feel tempted to snack whilst you wait for your meal.

2. Avoid words like creamy, crumbed, crispy, or deep-fried on the menu, it is likely loaded with nasty oils and saturated/trans fats.

3. Let them know you are dairy-intolerant – vegan or not, there is no need for milk, milk powders/solids in your sauces and mains. This also means steering clear of creamy based dressings and sauces which often contain other undesirables like preservatives, thickeners and unhealthy fats etc. Find out why I choose to avoid dairy here.

4. Ask if they can cook in less oil, or use extra-virgin olive oil/coconut oil instead of butter (for vegans/dairy-free) or other vegetable oils.

5. Request dressings and even sauces on the side. Ask for a lemon, balsamic vinegar, tahini or avocado to compensate.

6. Order a bunch of side vegetables as a main – a balanced meal can often be created from a side of sweet potatoes, sauteed mushrooms, steamed greens, grains, side salad etc. Alternatively, see what produce ingredients they use in their other dishes and single out one or two you would like e.g. avocado, quinoa or beans, to add to your sides. This is also a great tip if you are vegan and there is no suitable plant-based option.

7. Ask if they have a vegetarian / vegan menu – these often exist, and are often healthier as veggies are the star of the show! They also tend to be grouped together with other diet-specific requirements i.e. gluten-free, refined sugar-free too.

8. Skip the fries and double the veggies or see if they will steam you some rice or sweet potato instead, if craving something more starch-based. NB: sometimes I do have the fries, moderation 😉

9. At Asian restaurants, see if they have gluten-free Tamari sauce available in place of soy sauce for a happier tummy. Be wary of the sugar used in some sushi-rice, ask if they would be open to swapping for steamed rice, however this might not always be possible.

Enjoy your food, but mostly the dining experience and the company you keep! There is no perfect, and your body can tolerate less-than-ideal choices from time to time 🙂

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