Category Archives: Nutrition/Food

Infographic: Ultimate guide to fitness nutrition

In case you haven’t figured it out by now, I really like infographics. And I love this one by Greatist, which has some great information about fitness nutrition and what you should be eating before and after your workouts.

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Recent Instagram Snaphots

Oh gosh, it’s been a while since Ive done one of these posts. Below is actually a few months worth of posts. Eeeek!

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Recipe: Coconut, Avocado and Mint Bars

Mint, coconut and avocado bars

I am a big choc mint fan and as soon as I saw this recipe a few days ago, I knew I had to make it. I really love the idea of using avocado as an ingredient in desserts, and I’m super impressed with how this turned out.

Recipe originally from Raia’s Recipes

What you’ll need

Mint Layer

  • 1 avocado
  • 1/4 cup of honey
  • 6 teaspoons melted coconut oil
  • 1 1/2 cups of unsweetened coconut
  • 1/2 teaspoon peppermint extract
  • Pinch of salt

Chocolate Layer

  • 1/4 cup of coconut oil
  • 2 tablespoons of honey
  • 1/4 cup of cocoa powder
  • 1/4 teaspoon of vanilla extract (or essence)
  • Pinch of salt

How to make it

  1. Line a baking pan with foil or baking paper.
  2. Add all mint layer ingredients to a food processor and blend until the mixture is combined.
  3. Smooth mixture into your pan and place in the freezer.
  4. While your mint mixture is cooling, add the coconut oil and honey for the chocolate layer to a saucepan and heat until melted.
  5. Add cocoa, vanilla and salt to the pan and stir until combined.
  6. Remove your mint layer from the freezer and pour chocolate mixture over the top.
  7. Place back into freezer for at least 30 minutes before cutting and serving.

Thanks again to Raia’s Recipes for this recipe!

Infographic: Women are dying to be thin

This popped up on one of my social media feeds this morning and I knew I had to share it with you all. I find this absolutely terrifying. It’s no wonder eating disorders seem to be more common than ever when everything around us tells us we are too big or not good enough.

Don’t let yourself be defined by a clothing size or mannequin. You are not a small, medium, large or extra-large. You are you, perfectly unique and not a cookie cutter cutout. You know that what you see in the media and on the runways isn’t right, so don’t fall for it. If you are happy and doing your best to be healthy (not necessarily skinny), that’s perfectly okay.

Be yourself, not what someone else has decided you should be. Loving yourself is more important than a size or measurement. 

Aaaaand: end rant/hopefully uplifting speech.

xx

ED help: The Butterfly Foundation, NEDC

(Click the image to view full-size)

Infographic: Women Are Dying To Be Thin

Source: raderprograms.net

(Click the image to view full-size)

Recipe: Fruity Water Infusion

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Hi guys! This is just a quick recipe to tide you over until I can finish writing up the dozens of blog posts I have in the works. Enjoy! xx

Sometimes I like to mix things up a little and add fruits into my water for a fresh taste. I have been loving detox juices lately, and many of the ingredients I add into my water are great for digestion too.

What you’ll need

1/2 fresh lemon, cut into slices

1/2 cucumber, cut into slices

1/4 cup of mixed berries

Water bottle – the one pictured above is 1L.

How to make it

Simple! Once you’ve cut your fruits into manageable slices and are sure they’ll fit into your bottle, just add them in! It will be much easier if you have a bottle with a large opening like my one above from Lorna Jane.

The longer you leave the water to infuse (no longer than 24 hours), the stronger the fruit taste will be. I usually try to leave it to infuse overnight.

Recipe: Crust-less Mini Quiches

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I’m actually not much of an egg lover, but I’ve been making these for my family as a healthier snack option/easy meal. I’ve been told they taste great, so I’ll have to trust their opinion. The photo above had some capsicum added on top of the below recipe as well.

Makes 12

What you’ll need

  • 3 eggs
  • 1/2 cup lite milk (or your choice of milk)
  • 1 large carrot, grated
  • 1 zucchini, grated
  • 1/4 cup spring onions
  • 1 can of corn kernels
  • 150g bacon
  • 150g cheese (I used Coles light tasty)
  • 1/2 cup self-raising flour

How to make it

  1. Preheat oven to 180 degrees Celsius (fan forced).
  2. Grease a silicone cupcake/muffin baking tray.
  3. Cook bacon and spring onion in a pan.
  4. Whisk eggs, milk and flour together in a jug (or bowl).
  5. Add the carrot, zucchini, corn and bacon.
  6. Add most of the cheese to the mix. Leave a little aside to top your quiches.
  7. Pour/spoon the mixture into the muffin pan.
  8. Add remaining cheese.
  9. Bake your quiches in the oven for approx. 25 minutes or until nicely browned.

Approximate macros per quiche:
Calories – 169
Fat – 8.3g
Carbs – 12g
Protein – 11.67g
Fibre – 1g

Infographic: 100 Calories (Calorie Breakdown)

The human body is a complex machine. Find out more about how our body uses the calories we consume in this infographic from Herbalife.

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Recipe: Espresso Protein Breakfast Smoothie

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This morning I posted this photo on my instagram, which shared to my tumblr, which got a request for this recipe. It’s quick and easy to make, which was just what I was after. So here it is!

I used a sample of Horley’s Ripped Factors in Espresso Chill for this, but you can buy it here (AU) or just use another coffee flavour protein powder. I have also used vanilla protein powder and then flavoured it with something like stevia-based drinking chocolate/coffee (I use Vitarium powders).

Espresso Protein Breakfast Smoothie

What you’ll need

  • 1 serving Horley’s Ripped Factors in Espresso Chill (or similar product)
  • 250ml unsweetened almond milk
  • 1tsp Ruth’s Hemp Foods, Chia Goodness in Apple, Almond and Cinnamon (you could just use plain old chia seeds)
  • 30g rolled oats
  • Ice (as much as you like)

How to make it

Pretty simple – put it all in the blender and mix it up!

The macros

According to myfitnesspal.com, this recipe has:

  • Calories: 326
  • Carbs: 26g
  • Fat: 9g
  • Protein: 35g
  • Fiber: 7g
  • Sugar: 2g

Enjoy!

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Healthy Halloween Treats

Even though I am Australian and don’t celebrate Halloween, I can’t help but be sucked into the festivities a little bit. I’ve seen so many cute snacks and treats around that I thought i’d post a few here.

All links to recipes can be found underneath the images. All images are property of the recipe creators.

Mummy Mini Pizzas

healthy-halloween-mini-pizzaSource: http://spoonful.com/recipes/pizza-mummies

These mini pizzas are made using english muffins, tomato paste, cheese, olives and shallots. These would be great on wholemeal english muffins!

Bloody Punch with Floating Hand

healthy-halloween-bloody-punch

Source: http://spoonful.com/recipes/bloody-punch-with-floating-hand

Fruit juice and cola make for an awesome blood coloured punch, complete with floating hand made from frozen water with green food colouring.

Snack-O’-Lantern (fruit filled oranges)

healthy-halloween-snack-o-lantern

Source: http://spoonful.com/recipes/snack-o-lantern

These would be great for someone crafty as I imagine it would be a very delicate task cutting the faces into the oranges. So cute though!

Melon Brains

healthy-halloween-watermelon-brain

Source: http://www.instructables.com/id/Halloween-Melon-Brain/#step0

How awesome is this!? This would be a definite talking point at any Halloween party. It almost looks too good to eat!

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Nutrition Spotlight: Lunchtime Survey/Infographic

In 2012, Sumo Salad, a salad and soup chain in Australia conducted a survey into the lunchtime habits of Australians – the SumoSalad National Lunchtime Habits Survey. They found that the majority of those interviewed don’t think lunch is important and tend to make less than ideal decisions regarding their lunches.

Lunchtime Survey Key Statistics

Sumo Salad Lunch Survey

Source: Sumo Salad – http://bit.ly/1dcNRjE

Here are some key stats from the survey:

  • 46% of Australians named convenience and value for money as being the main decision driver for their lunch. Only 31% named health and nutrition as the main factor behind their lunch choice.
  • 86% of those surveyed believe breakfast and dinner are more important than lunch.
  • 79% of people take half an hour at most for lunch during the working week.
  • 46% of the surveyed group skip lunch at least once per week.
  • 36% of Australians eat ‘healthy’ lunches two to three times a week and
  • 38% of the 1006 participants surveyed eat lunch at their work desk

I don’t know about you, but there’s no way I could go without eating lunch. I eat 6 or 7 small meals throughout the day, but ‘lunch’ is still super important and provides my body and brain with the fuel it needs to get through the afternoon. If I haven’t prepared a meal at home (frozen or fresh), I usually go for choices such as fresh sandwiches, custom “design your own” salads, soups or fresh stir fry.

Lunch Tips

  • First and foremost. Eat lunch. No matter what. You need to keep your blood sugar levels consistent, your metabolism active and your body functioning right. It’s just as important as breakfast and dinner.
  • Take time away from your desk. Even if it’s only 15 or so minutes, it will make a world of difference to your concentration and mood during the afternoon.
  • If you’re running low on time, look for quick but healthier options such as sushi, certain pre-made salads (go easy on the sauce – it’s usually full of hidden calories) or even a smoothie and a piece of fruit. Choosing options like fast food will only make you feel sluggish afterwards (hello, food coma!) and give your concentration levels a beating.
  • Prepare your meals ahead of time. Make bulk lots of food on the weekend and portion it out. I like to freeze my meals and bring them to work in a cooler bag and put them in the fridge. By the time I need them, they are usually almost or completely defrosted and just need a reheat. Making your own food will save you loads of money and will deter you from making unhealthy food choices.

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