Uni starting, busy life, working heaps? Get prepping this weekend to ensure you eat healthy meals, regularly. These 10 meals are always on my go to list for prepping meals over the weekend, they stay fresh in the fridge, they are easy to reheat, and they retain all the flavour! Get prepping peeps!
I’m a big advocate for having a healthy body image, and self confidence, not just in women, but men as well. There are a multitude of reasons why at this point in time, the majority of us aren’t happy with our bodies, its cultural, religious, social, health, and has been hyped up by the media. I know myself, that I have never had body confidence, even now, knowing what I know, i’m still not comfortable in my own skin. And that is exactly why I am starting this new segment called body love. I’ts all about little ways we can all get a bit happier about the physical manifestation of ourselves. It’s also about sharing our stories, because by sharing how we feel and what we look like, we can all help and support each other to become better versions of ourselves.
About 6 months ago, I was really down in the dumps about my body as iv’e gained a bit of weight over the past few years, and as a (almost) nutritionist I felt like I was pretty worthless. But the thing is, I eat healthy, I exercise regularly, my heart and blood pressure is healthy, I’m never sick, I don’t take any drugs, and I feel sexy! So what on earth is the problem? The media tells me that I need a “flat stomach” and bikini body to fit it and to be seen as “beautiful” and “picture worthy”, but I am one of the healthiest people I know (not to float my own boat), so why is looking a certain way getting me down? My issue is my stomach, I get bloated when stressed, after eating gluten, when i’m PMSing, and for no other reason. It happens all the time, and I know that it’s simply a matter of improving my gut health and taking probiotics and watching what I eat. And I know many of you will have the same problem (see my post on Bloating). But I am on the journey to loving my body and really appreciating what it can do. I can climb mountains (and have), I can lift heavy things, make babies, have conversations, repair my cells, breathe, learn, create beautiful artwork and be inspired.
I think the video below really sums up how crazy body image really is, and how much the “ideal body” types have changed throughout history, and the thing is it will continue to change, yet everyone has a completely different body shape, so why should fashion and trends dictate how we feel about ourselves?
By loving our bodies, we are prepared to nourish them, to take care of them, to keep them active and moving, to stay healthy, and to allow ourselves to be confident in our own skin. The bare truth is that we are all stuck in our bodies, right now there is no possible way to change that. And I believe our lives and bodies are a gift from the universe, I mean we are a miracle! The fact we are alive is simply incredible, so why are we concerned with how we “look” to others. As long as we are happy, healthy and able to live full and successful lives, doing everything we want to do, then why should we be unhappy?
The reason is, its very profitable to have huge numbers of unhappy people, because you can’t sell being happy in your own skin, but you can sell all sorts of ways to become happy in your own skin. Think about all the gossip and celebrity magazines, the headlines stating which celeb is thin, which are fat, and how they did it. There are thousands of diets, pills, books, websites, detoxes, products and exercise regimes that will “help you lose weight”, but the real question is, why are we so unhappy in our miraculous bodies that we decided to put it through the stressful task of losing weight? Who decided that our body wasn’t ok exactly how it is? Who told you that you are too fat? Too thin? Too muscular? Too hairy? Too tall? And why the fuck is it anyone else’s concern but your own.
The two pics below outline how crazy standards of beauty are getting, these are three separate campaigns, but one of them is so far away from representing the variety of female body shapes.
The only way we can get to the other side, and be completely and utterly happy with our body, is to take control of our thoughts, and take ownership of what we have been given. This is MY BODY, and I am IN LOVE with it! When we take control of our body, we take control of our health, happiness and get rid of any negativity that others may place in us. But that also means we are accountable for our bodies, that means looking after it! It is your own responsibility to take care of your body, you are in charge of keeping it healthy, keeping it moving, and keeping it able to live a full life. Stop listening to what others tell you to do with your body, stop taking advice from gossip magazines, stop listening to your peers, your parents, and to your relatives. They do not own your body. No-one owns your body except for you. And now is the time to take control and start loving yourself, because its only when you decide to take responsibility that you can change how your body looks.
This is MY BODY, and I am IN LOVE with it!
If you need to lose weight, do it to become healthier, happier and fitter for yourself. Do it not because you want to have a “bikini body” but do it so you can swim further, so you can run faster, so you can get up every morning and greet your body with a happy heart. Losing weight should never be because someone told you that you are “fat”, what is fat anyway? Its stored energy to use later, so start using it. Once you love your body, and look after it by nourishing it with nutrient dense, fresh and colourful foods, as well as moving it everyday and keeping it healthy, you will find yourself in a body that is meant to be as it naturally is. Your body will take the shape of what it always was intended to be, you just have to love and care for it, and it will do the rest!
So right now, make a pact with yourself, to love are care for your body, and to stop listening to outside opinions about what you are “supposed” to look like. Its your body. Time to start taking control of your body, your health and your life!
I’m looking for 10 brave individuals who would like to share their body love/hate story with me on the upcoming segments of body love, you will have to brave it and share a pic of yourself (with clothes or without) and how you have/are planning to love your body more. You will be helping such a huge number of people feel more confident and loving their bodies. If you are interested send me an email at [email protected] nutrillynutrition.com
*Edit: Iv’e changed the original header image, because the image was when I was pretty low, and I wanted to portray a more happy version of my body love!
This recipe was created last week when I was searching for something with pumpkin and chicken in it, as it was my last day before buying groceries, those were the last two inspiring ingredients I had. However all I could find was recipes fro pumpkin and chicken curry-not exactly what I was after. Then I found a recipe for a Tagine, iv’e never made a Tagine, nor did I know what they were. But after a bit of research I discovered that a Tagine is a “historically North African dish that is named after the type of earthenware pot in which it is cooked. Moroccan tajine dishes are slow-cooked savory stews, typically made with sliced meat, poultry, or fish together with vegetables or fruit. Spices, nuts, and dried fruits are also used. Common spices include ginger, cumin, turmeric, cinnamon, and saffron. Paprika and chili are used in vegetable tajine. The sweet and sour combination is common in tajine dishes like lamb with dates and spices”
So I came up with a type of Tagine (made without the actual earthenware pot) full of chicken, vegetables, spices, herbs and cranberries. I’m incredibly happy with how it turned out, and it only takes around 30 minutes from start to plate. I really hope you enjoy!
I’m in love with the combination of chocolate, coffee and beetroot, its such an unexpected trio, but when mixed together in a cake, produces a beautiful, sweet and healthy result! This recipe is in collaboration with Yahava Koffeeworks, and is made with their Kintamani coffee. I pre-cooked the beetroot, so have not included that in the prep time (I normally keep a few bags of par-cooked beetroot in the freezer for such occasions!).
Coffee choc beetroot cake with cashew coffee icing
Need a quick way to get your coffee and brekkie in? Well here is the answer! The banana, cacao and coffee smoothier is full of nutrients, easy to whip up when you are in a rush, and will give you that energy boost you need until you have time for a proper meal. The banana give you a tonne of fibre and vitamins, the cacao and coffee is full of antioxidants, the chia seeds give you healthy fats, and the vanilla essence is there simply for flavour. Of course, I always advocate having a full brekkie, with slow release carbs, protein and healthy fats (Think veggies with poached eggs), but I also understand that some days you are just too rushed to get out the door, so this is the perfect fix on those days!
Oh. My. God. This slice is just so heavenly! You have got to try it, honestly, I think this is the best thing I have ever made. In collaboration with Yahava Coffee, i’ve come up with a few coffee inspired recipes, which my raw salted caramel latte is the first. Its full of nuts, dates, coconut, coffee and cacao, so if full of healthy fats, antioxidants and a little bit of sweetness. This is a great one to have in the freezer for when you get the afternoon sweet tooth, or is perfect for a little nibble after dinner. Just remember not to eat the whole thing at once because its still pretty energy dense with all the nuts and dates!
1 shot Yahava expresso (I used their Kintamani coffee)
6 dates, pitted
Salted caramel latte layer
1 cup unsalted raw cashews, soaked
1/4 tsp Himalayan sea salt
1/3 cup almond milk
1 shot Yahava expresso (I used their Kintamani coffee)
1/3 cup coconut oil, melted
2 Tbsp cacao powder
3 Tbsp rice malt syrup
2 Tsbp Yahava expresso (I used their Kintamani coffee)
1/2 cup raw unsalted cashews, soaked
For the base: Place all ingredients into a food processor and mix until it forms a solid ball, you should be able to pick it up with your hands. Line a square tray with baking paper, and press base mixture into the bottom of the pan. Use your hands and a spatula to get the mixture to the corners, and ensure its as flat as possible. Place in the freezer to set while you are preparing the next layer.
For the middle: Soak cashews for 30-60 minutes (I usually do this first), then place cashews, pitted dates, sea salt, almond milk and expresso into the blender, process until it forms a smooth paste. It should be slightly runny, but not to the point where it is a liquid. You may need to add more almond milk. The processing usually takes around 5 minutes. Pour the middle layer straight on top of the base, and spread evenly using a spatula. Place back in the freezer to set.
For the top layer: Combine melted coconut, cacao powder, rice malt syrup, expresso and pre-soaked cashews back into the blender. Blend until they form a smooth liquid. You may need to add a little more coffee to get it to be a liquid. Once combined well pour over the middle layer, smooth using a spatula and place back into the freezer for around 2 hours. Only serve when completely set.
Gluten free. Dairy free. Vegetarian. Vegan.
Will store in the freezer covered for up to 2 weeks.
This one was a quick throw together recipe from a BBQ I attended last Friday at the in-law’s place, I was asked to make a quinoa salad, and there were some suggestions for other ingredients, so this is what I cam up with! Ended up being a hit, full of colour and nutrients. Definitely one I will make again, plus if you don’t add the dressing straight away it keeps really well in the fridge, so is perfect for meal prepping at the begging of the week (you can see it featured in my meal prepping recipe ideas post here).
This recipe is a simple, quick and tasty one, which was inspired by my good friend Tam when we were talking about the “Raw cakes” I posted on instagram a few days ago. It inspired me to create something that was reminiscent of eating raw cake batter or nibbling on some of the raw cookie dough. Therefore: Raw cookie dough bits! Literally 5 ingredients and they take 5 minutes.
1 Tbsp Almond butter (or you could use peanut butter)
2-3 Tbsp cacao nibs
1/2 cup cashews
2 medjool dates
1/2 tsp cinnamon
Add cashews to a food processor and mix until relatively fine consistency. Add almond butter, dates and cinnamon and pulse until it forms a solid mass. You may have to scrap it down from the sides a few times.
Add the cacao nibs and use a spoon to mix.
Form into a layer about 1 cm thick on a board and cut cookie shapes out of the mix.
I love summer, and I love creating new and exciting recipes to make on these hot evenings in Perth! I came up with this one a few months ago, and have been refining it ever since (recipe testing is so much fun because you get to taste ALL of your creations, lucky its usually pretty yummy!). I really enjoy substituting meat out of my meals some days, it feels lighter, its healthier, plus its helping the environment too. Maybe you could try this for meatless Monday?
I serve this burger on a wholegrain bun with salad greens, tomato, cucumber and aoli, but you could also add mushrooms, onion, grilled halloumi, basil pesto, beetroot, grated carrot, roasted veggies or an olive tapanade instead and have it naked! (without a bun).
Place chickpeas and egg in a food processor and mix until well combined, and chickpeas are smooth. Move into a large bowl.
Add grated carrot and onion, mix well.
Add all spices and mix again. Add enough gchickpea flour to hold mixture together firmly.
Divide the mixture into 4 equal balls, and shape into round patties. Heat oil in a frying pan (you may need to use 2 frying pans) on medium heat, and fry patties for 5-10 minutes on each side until golden.
Serve on wholegrain buns with fresh veggies, hummus, chutney, onions, mushroom, coriander etc.
Beetroot has to be one of my all time favourite root vegetables, it has a rich, earthy flavour, and is full of antioxidants, vitamins and minerals. It also makes a killer salad when roasted, alas i’ve come up with this hearty pear, walnut and beetroot salad, which is a great year round salad. It makes a great addition to any summer BBQ, or a simple, fresh and hearty side salad during the winter months. I like to make this on a Sunday and take it for lunch on weekdays. I always look forward to lunch whenever I bring it. You could also add feta cheese if you wanted some cheese, but honestly, its great without it!