Tag Archives: nutrition

Pizza Please!

4 Apr


Hi Lifters!

Hope you are all well! I thought you’d be interested that I saw the dietician today… she opened my eyes to a few things. Basically, I have a lot to change about my diet haha. It was great talking to her about some of the things that I’ve ‘learnt’ from the fitness industry. Some of the things that I learnt:

  • Smaller is not better
  • Restricting foods is not sustainable
  • Our bodies are too clever – if we deprive them of calories they learnt to adapt and slow metabolism
  • It is essential to not have black vs white/’good vs bad’/‘all vs nothing’ attitude towards food
  • Do not avoid certain food groups
  • Carbohydrates are essential as an energy source – the brain is unable to utilise any other fuel!!
  • Burning carbohydrates kick-starts burning fat
  • Your body will break down muscle (not fat!) for energy if carbohydrates aren’t present
  • In order to gain weight, you need to eat 2000 calories more than normal for longer than 2 weeks! One meal seriously doesn’t make a difference
  • You will weigh more after a binge (e.g. Christmas dinner) because there’s more food in your bowel, not because you’re ‘fatter’ (obvious, but I hadn’t really thought about it that way)
  • If a weight-loss product seems too good to be true, it probably is
  • Your metabolism is active 24/7 – it only slows down by ~10% whilst you sleep because you are inactive
  • 80% of your metabolism is your Basal Metabolic Rate (BMR) (things that you’re not even aware of e.g. breaking down food, beating heart, hair growing)

I hope some of the points above teach you something too! It was really interesting to chat to her and it’s great to know that I’m on track to get my metabolism back on track. I’m slowly introducing more low GI carbohydrates and increasing my calories. To give you some idea of the changes:

Meal 1: my favourite pancakes PLUS 1 serve of fruit

Meal 2: TWO protein bars

Meal 3: 100g meat + vegetables PLUS 1 serve of carbohydrates e.g. ½ cup cooked rice, ½ cup cooked quinoa

Meal 4: TWO protein bars

Meal 5: unchanged

Meal 6: unchanged

I want to share this information with you because I want to bring awareness to ‘normal’ eating. Unfortunately our society has created the illusion that ‘less is more’, ‘quicker is better’, and ‘skinny is attractive’. I do not, in any way, want to encourage people to starve themselves or promote eating disorders. I’m trying to fight this and want to educate you that eating the way that I am now is not sustainable. It will result in reduced metabolism, weight plateau, fatigue, unhealthy attitude towards food, and unhappiness with body image. Please, please, please take on board what I’m telling you and don’t use it to manipulate your diet and lifestyle for the worse. I want to fight society’s unhealthy attitude towards food and weight. 🙂

On another note, here’s a new delicious recipe!!

Gourmet Mediterranean Vegetable Protein Pizza

2014-04-04 19.45.40


Serves 2


½ cup almond meal

½ -3/4 cup oat flour

1 egg – beaten

1 garlic clove – crushed

1 tablespoon finely chopped parsley and/or basil

½ tablespoon lemon juice

½ tablespoon coconut oil (melted if hard)

Good pinch of salt







Pine nuts

Fresh basil



1. Preheat oven to 180 degrees Celsius

2. Mix ingredients for the base

3. Cover a pizza tray with baking paper and spread base out evenly

4. Bake for 10 minutes

5. Chop up zucchini and capsicum, and cook for 5-10 minutes

6. Once the base is complete, layer with toppings and bake for another 5 minutes

7. Relish with joy ❤


2013-06-15 03.17.07

Learn constantly, Love your body, Lift yourself higher x


Merry Christmas and a Happy 2013!!

30 Dec

I hope you are all spending plenty of time with loved ones, and not stressing too much about being strict on your diet!!! A little treat here and there (especially for the sake of celebrating) won’t ruin progress :). However, aim for moderation (something I’m not very good at when it comes to sugary foods) and keep that determination to get back training and eating clean as soon as possible.




Motivation for the new year – can’t go past my fav!! Jenna Webb haha


In order to resist some of the yummy treats laying around our house at the moment, I’ve whipped up a couple of healthy alternatives and yummm they really hit the spot!!


Sugar-free Pavlova – inspired by www.ultimateperformancesupplements.com/banana-and-mango-pavlova/

For those of you who have never tried a pavlova (I’m looking at those non-Aussies out there) you MUST!! This is so delicious and is one of my favourite desserts. And this version tastes JUST like the real sugary one!! I’m so excited haha

Serves 6

4 eggs

15g Stevia (the powder version, not liquid)

1/4 tsp cream of tartar


100g Greek yoghurt

1 scoop vanilla whey powder

Stevia to taste

Add whatever topping you want! I sliced up two kiwi fruits and grated some dark chocolate on top

Preheat the oven to 180 degrees fan forced

Line a flat oven tray with some baking paper and lightly grease with coconut oil

Separate the egg whites from the yolks and beat until soft peaks form, then add the Stevia and cream of tartar slowly while still beating – the mixture should become glossy and retain it’s shape when lifted with a spoon.

Scoop the egg whites onto the tray and fashion into a circular shape with a spatula, retaining as much height as possible. Work quickly!

Put in the oven for 45 mins (do NOT open the door to check progress because your pavlova will flop)

Once cooked, open the oven door a little bit and turn off the heat. Leave to dry out for a further 30 minutes to an hour

Just before serving, put together the topping by mixing the yoghurt, vanilla powder and Stevia (your amounts may differ from mine, because I just threw everything in and then tasted and added more of ingredients until it tasted perfect)

Top the pav with the yoghurt mixture, then throw whatever you want on top! Other yummy combinations would be banana and chocolate, strawberry and chocolate, banana and mango, just dark chocolate etc etc

Nutritional info: per 1/6 serves, with kiwi fruit and a little grated choc

Calories: 61.2

Total fat: 0.7g

Total carbs: 5.8g

Sugar: 3.5g

Protein: 8.4


Healthy Snickers Slice from www.tasty-health.se (mine didn’t turn out quite as pretty though haha see second picture)

Warning – these are addictive

Serves 12 (2 squares)

Bottom layer:

About 10 dates (100g)

1 cup almonds

1/2 scoop chocolate whey protein powder

2 tsp unsweetened cocoa


150g natural peanut butter

2 scoops vanilla whey protein powder

3 serves Stevia

30g salted peanuts – coarsely chopped

About 1 cup water


60g dark chocolate

Grind the almond in a food processor until you have a flour with some larger almond chucks in it

Add the dates, choc protein powder and cocoa, and process until you get a fine pulp – if you are unable to shape the mixture, add more dates (ok so for me this was where the original recipe failed me… I added a heap more dates and still the mixture refused to stick together. I think next time I might add some water or milk… maybe try this and let me know how it goes!)

Press the almond mixture into the bottom of a foil-lined pan – I used a couple of tupperware containers

Mix the peanut butter, vanilla protein, Stevia and peanuts, then add a little water at a time and mix to a paste with the consistency of peanut butter (although I found it better to make the liquid more runny because it went further)

Spread the peanut batter over the bottom layer, then put in the freezer

Melt the chocolate in a bowl in the microwave and spread over the peanut filling

Set in the fridge/freezer until the chocolate is set

Cut into 24  squares and store in the fridge/freezer

Nutritional info: per 1/12 serves (2/24 squares)

Calories: 194

Total fat: 9.3g (only 2.2g saturated fat)

Total carbs: 12.4g

Sugar: 9.0g

Protein: 10.6g


Have a wonderful time bringing in the new year everyone!!! If you’re ever waiting for a time to make changes and set goals, now’s the time to do it!!! xx


Physical Signs of Malnutrition

10 May

Sorry for the delay with this post – I’ve been crazy busy starting a new rotation at the hospital as well as having assessments due… and helping my boyfriend prepare his meals for the week, as well as my own separately, took longer than I’d anticipated! He loves it though, he says it’s so much easier throughout the week now! Hate to say I told him so 🙂

Ok so I’ve decided that this week I’m just going to cover the signs of malnutrition – I originally wanted to cover sources of vitamins, recommended daily levels of vitamin intake, supplements etc, but that will be way too much to squeeze into one post! I’ll try to cover a part of nutrition each week; if anyone wants anything covered in particular please feel free to let me know!

Nutritional assessment includes finding out about dietary intake, however in this post I will be focusing on physical findings. Often malnutrition can just cause people to feel rundown, inappropriately tired, and to be certain of malnutrition it is best to get blood tests done. However here are some signs that may be seen when certain deficiencies are present:


Vitamin A (retinoids)

– Loss of vision, especially at night


Vitamin B1 (thiamine)

– Constipation

– Decreased appetite

– Nausea

– Mental depression

– Pins and needles/numbness in fingers or toes

– Fatigue

– Muscle loss (more severe stage)


Vitamin B2 (riboflavin)

– Cracked, red lips

– Inflammation of mouth and tongue (hot, painful, swollen)

– Mouth ulcers

– Cracks at the corners of the mouth

– Sore throat

– Dry, scaly skin

– Anaemia  (often presents with general fatigue, shortness of breath on little physical exertion, pale gums/nail beds, oncholysis/finger nails come away from the nail bed (see image)) – symptoms vary depending on severityImage

– Bloodshot, itchy, watery eyes that are sensitive to light


Vitamin B3 (niacin)

Lack of vitamin B3 causes pallegra which is characterised by the ‘4 Ds’:

– Diarrhoea

– Dermatitis (red, itchy, irritated skin)

– Dementia

– Death (in severe cases!)


Vitamin B4 (biotin) – RARE

– Rashes

– Fine, brittle hair

– Hair loss or total baldness

– Anaemia (see above)

– Tiredness

– Decreased appetite

– Inappropriate muscle pains

– Pins and needles


Vitamin B5 (pantothenic acid) – RARE

– Fatigue

– Pins and needles/numbness

– Hypoglycaemia: restlessness, sleep disturbances, nausea, vomiting, abdominal cramps


Vitamin B6 (pyridoxine)

– Nausea and vomiting

– Mental depression

– Confusion

– Mouth ulcers/cuts

– Pins and needles/numbness in fingers or toes

– Weakened muscles

– Anaemia (see above)

– Rough/red/greasy skin (aka seborrhoeic dermatitis)


Vitamin B9 (folate/folic acid)

– Fatigue

– Mouth ulcers

– Swollen tongue (may have ‘smooth’ appearance, aka glossitis (see image))Image


Vitamin B12 (cobalamin)

– Anaemia

– Pins and needles/numbness in fingers or toes

– Diarrhoea or gut pain

– Reduced reflexes

– Brittle hair

Vitamin C (ascorbic acid)

Deficiency of vitamin C causes scurvy:

– Small bruising (may appear like little pinpricks over the body, aka petechiae (see image))

– Bleeding gums

– Reopening of scar tissue

– Sore joints/bones

– Mental deterioration

– Increased infectionsImage


Vitamin D

Vitamin D can be obtained from UV sunlight

– Osteoporosis: increased risk of fractures, muscle weakness, back/neck pain, bone pain/tenderness

– Premature ageing

– Decreased immune function (more infections – hence why people tend to get more sick during winter)


Vitamin E – RARE

– Reduced reflexes

– Pins and needles/numbness

– Confusions

– Difficulty with speech

– Anaemia (see above)

– Decreased immune function


Vitamin K – RARE

– Generalised bleeding



– Osteoporosis (see above)



– Weak bones/teeth

– Joint pain/stiffness

– Less energy

– Decreased appetite



– Weakness

– Confusion

– Convulsion

– Abnormal eye movements

– Decreased appetite

– Nausea and vomiting



– Nausea and vomiting

– Confusion

– Tiredness

– Decreased appetite

– Restlessness and irritability

– Muscle weakness and muscle spasms/cramps

– Decreased consciousness/coma (more severe)



– Muscular weakness

– Muscle cramps


Chloride – RARE

– Muscular weakness

– Tiredness

– Abnormal shortness of breath on physical exertion



– Impaired growth

– Decreased immune function

– Loss of taste

– Abnormal behaviour



Iron deficiency is very common in females!

– Anaemia (see above)

– Impaired learning capacity

– Muscle weakness

– Fatigue

– Reduced physical activity and lower work productivity

– Decreased immune function



– Lump in the neck (aka goitre (see image))Image

– Impaired intellectual function

– Hypothyroidism: abnormal weight gain, decreased physical activity, sensitivity to the cold temperature, fatigue


OK! Sorry about the long boring list, but I wasn’t sure of the best way to set this information out.

PLEASE keep in mind that this is a very basic list and many symptoms are extremely vague – everything in medicine is subjective!! To get an accurate knowledge of your nutritional status it is essential to get a blood test done and I strongly advise doing this if you are feeling generally unwell and run down, especially if it is for an unusually long amount of time and if you believe your diet might not quite be providing you with enough vitamins and minerals.

In other posts I will explain what the best sources of specific vitamins and minerals are, as well as supplementation etc.

PS we are told that our fingernails give indication as to our nutritional status and in SOME cases this is true – however nails can show signs of anything, from heart infection to the normal ageing process. The main sign that can be relied upon if seen in the fingernails is the oncholysis (which I mention above, and is a sign of anaemia).

I hope you found this a bit interesting and helpful – if you have any tips or topics that you would like me to cover I would love to hear from you!! blhat1@student.monash.edu, or leave a comment 🙂