HEALTHY FATS & HORMONAL HEALTH...
What’s the link? 🤷🏼♀️
I’m sure many can agree that females in particular have been told again and again that fats are EVIL, when that couldn’t be further from the truth! Did you know that your brain is made of around 80% fat? That every cell within your body is built on fat? Or that our hormones are formed from fat and cholesterol? 😮 It's so important that we disprove this myth that “fat makes you fat” and start to encourage that by consuming healthy, wholesome fats we do not only burn fat, but nourish every organ in our body alongside regulating and balancing our hormones. 🥑
The first thing I was recommended when trying to naturally heal my hormonal imbalances and gain back my period was to up my healthy fat intake. Avocados, fish, eggs, nuts, seeds & natural oils (coconut & olive) helped replenish my bodies reserves and not only that but improve my concentration, regulate my moods and dramatically improve my mental health (there are huge links between anxiety and low fat diets! ).
Some more benefits of good fats include: Skin -> Omega-3's (flaxseeds, fish, walnuts and chia seeds) reduce skin inflammation which in turn reduces spots and blemishes.
Absorption -> Did you know that so many of the vitamins found in our vegetables NEED to be paired with fat in order to be absorbed? By simply drizzling some olive oil on your veggies before you roast them, you're ensuring that you're actually receiving the nutrients your food is providing.
Hormonal Balance -> Omega 3’s are essential for proper hormone function. Without them, our body is forced to compensate with lower quality fats (omega 6's) such as vegetable oils, fast foods, cookies and cakes causing inflammation and hormone problems. So eating the wrong fats can throw hormones out of whack, whilst healthy fats aid in hormone regulation.
Trust me a few months ago I would not have had the energy to hold a conversation for longer than 20mins, but now I can instruct classes from 9am - 8pm and still be smiling at the end of the day. If you had told me that when I first arrived home in Aus I would have laughed in your face! 💪🏼 —> continued in comments ⬇️
WHY AM I ALWAYS HUNGRY 😋 EVEN AFTER EATING? 😤🤷♂️
You sit down to breakfast, a bowl of oats with fruit, then an hour later, you feel so hungry that you can't think straight. But you just ate. Why are you so hungry again? Sound familiar? 🤔
What is missing from your plate? If you're hungry one or two hours after you eat, it's probably because your meal or snack is mostly carbs or a combination of carbs and protein
Combination of a good protein source and some carbs, a small serving of healthy fats can add richness and satisfaction to your meals and snacks. Fat will NOT. make you fat 😂 Only eating too many calories can do that
This can not only help you stay full for four or five hours which helps you consume fewer daily calories, but it can also prevent you from overeating .
Aim for 15 to 20 grams per meal based on 3 to 4 meals a day and stop feeling hungry
Mood food on holiday. #Jamón Iberico #pintxos in Bilbao. #Fats & carbs are not the enemy. Eating too much is.
Our brain loves #fat . Wants it, craves it, needs it. After all, the brain is made up of more than 50% fat and when it comes to building the brain, the preferred source is omega-3 fatty acids from animal foods. So before you cut out fat completely, think about the good fats and it’s benefits.
Hands up if you had a burger for dinner, that oozed with fat, smelt delicious and tickled those taste buds? ... WHILST hitting your daily calories + macros!
#ketolife sure isn’t for everyone, but I’d give it a good crack to inhale one of these babies! 🍔
Can you guess below what you think the ‘bun’ was made out of? 🤔
A day on my plate 💪🏻 I eat 6 meals everyday with a good mix of protein, fats and carbs! I only eat food I LOVE which is the amazing thing about JCN as in the last 6 months I have not once been given something I do not like - all the yummies for Jessie 😋 Today was the first day on a “new” plan and I had almond butter for the very first time! 😍 how have I not tried it sooner! If you want meals that look like this check out @jakecampusnutrition - you will not be disappointed 😍💪🏻
Yeah, you bro. Do You Even Deload?
But seriously, do you? When I ask prospective clients or athletes what their deload strategy is and they can’t even tell me what it is, yet can list off 7 different types of training programs they have employed, I figure out quickly why they aren’t progressing as much as they should.
It has nothing to do with how they train. But how they rest. How they recover. How they unwind.
You see most people can go pretty hard with their training. They may not train to a professional level but they damn near can train for long enough times at a level that will burn themselves out. It happens with dieting and you bet it happens with training.
So during a deload week you shouldn’t just be focusing on lightening the load or pulling down your volume on your training.
Instead you should be finding FUN AS HELL things to do. You should be hiking or walking, going to the beach or just relaxing with a book. These things contribute to your growth in the most profound way.
You see when psychological and neurological fatigue accumulated you’re only providing small relief by just reducing some training stress. But by taking a week off and by doing things that are highly relaxing, you’re allowing all that accumulated stress to dissipate and really encourage growth signals.
Hence, more jacked.
So sort your Deloads out and I wanna see more enjoyment and variety with your deloads. Have fun with it and get bigger muscles. It’s a win-win.
Diet Smart. Not Hard
Flex Success Coach: Dalton
In nutrition you will often hear people talk about macronutrients, but what are they and what do they do ?
Macronutrients are Carbs, Protein and Fats and they make up the bulk of our diet.
As shown above they all have many different roles in the diet which is why it’s important to eat a balanced diet.
Recipe testing over the weekend for a Turkey Meatloaf that is perfect for #mealprep or dinner! Although who am I kidding, I ate it for breakfast this morning so really it’s an any time of day meal 🤷🏻♀️ A little tweak before I share this one #ontheblog though. .
If you missed my IG stories last night & this morning - I answered a heap of meal prep questions you guys sent through, so I’ve saved it in my profile highlights to refer back 🙌🏽 .
Also #notsorry for my sweaty, power treadmill walk videos, just trying to fit lots in my life at the moment so keeping it real as always 😉 Tris x
HEALTHY FATS .
I'm often asked how you can tell if you're getting enough quality fat, and the answer is that your body gives you signs. The higher-quality the fat, the better your body will function. That’s because the body uses the fat you eat to build cell walls. You have more than 10 trillion cells in your body, and every single one of them needs high-quality fat. How do you know if your cells are getting the fats they need? Your body sends signals when it’s not getting enough good fats. Warning signs include dry, itchy, scaling, or flaking skin; soft, cracked, or brittle nails; hard earwax; tiny bumps on the backs of your arms or torso; achy, stiff joints. The right fats can improve your mood, skin, hair, and nails, while protecting you against Type 2 diabetes, dementia, cancer, and much more. Among my favorite sources of fat are avocados; nuts and seeds; fatty fish, including sardines, mackerel, herring, and wild salmon that are rich in omega-3 fats; extra virgin olive oil and grass-fed or sustainably raised animal products.⠀
Who else loves autumn!? 🍂
Pumpkin season has to be my favourite- I think they’re such a versatile vegetable as they are great both sweet or Savory (see my last post for Pumpkin Pie recipe).
What’s your favourite way to eat pumpkin??
Until you get your #nutrition right nothing will change! Swipe to see what kind of #meals I eat! #carbs#fats#proteins I eat them all! A lot of times the biggest mistake people make is under eat. Have patience and provide your body with the nutrients it needs to function at it's best! % of carbs, fats, and proteins will change depending on your goals and body type! @fit_with_drea_all_day
WHAT DIET SHOULD YOU DO?🤔
✅The diet that is sustainable in the long term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Don’t opt in for 4 week, 8 week, or any short term related diets. Most of the time these diets are highly nutrient/calorie restrictive. (Message me to find out why)⠀⠀⠀⠀⠀⠀⠀⠀⠀
What happens after that? Back to where you started usually. What a let down!😫
Understand that fitness goals TAKE TIME.
Give your body the nourishment and recovery it needs and it will do what you want it to do.
All 6 of these play a very important role in replenishment and recovery within the body.
Are you getting your daily needs?
Want to know what your daily needs are to hit your goal?
Be smart, know what your body needs, be prepared, be patient and don’t rush.
How to calculate your MACROs
Multiply your weight in KG by 2.2
Weight (kg) x 2.2 = Protein (grams)
(1gram = 4 calories)
Allocate 30% of your total calories to Fats.
0.3 x calories = Fats (calories)
(1gram = 9 calories)
Whatever is left over is allocated to carbohydrates.
Bodyweight = 78kg
Calories = 2000
P = 78 x 2.2 = 172g
172 x 4 = 687 calories
F = 0.3 x 2000 = 600 calories
600/9 = 67g
C = 2000 - 687 - 600 = 713 calories
713/4 = 178g
📲 Use Myfitnesspal to track your calories and macros.
By following your MACROs you can change your body composition 💯
This formula can be used for gaining muscle (calorie surplus) or losing body fat (calorie deficit).
Source: @ldn_muscle nutrition course
Green chicken enchiladas made with Carb smart tortillas :) full of fiber 4g net carbs & cauliflower Mexican “rice”
And top sirloin with zucchini pesto noodles with pepita sees and Parmesan cheese