Step into Nutrition

18/07/2023

🥞 Healthy Banana Pancakes 🥞

✅ High Protein Breakfast or Snack that even the kids will love

- 2 Bananas, mashed
- 1 cup blended oats
- 2 scoops Whey Protein
- 1/4 cup chia seeds
- 1 tsp baking powder
- 2 tablespoons Sugar Free maple syrup
- 2 eggs

🍓 Serve with your favourite berries and some Greek yoghurt or enjoy by themselves!

➡️ stepintonutrition.com

12/07/2023

🍜 Japanese inspired Rice Noodle Soup 🍜

✅ Quick easy and High in Protein ✅

Ingredients
- 220g Rice Noodles
- 100g Tofu (or chicken)
- 1/2 an Onion
- 50g sliced mushrooms
- Chinese Brocolli / Bokchoy
- 125g Edamame
- *4-6 Garlic Cloves
- 1tsp Fresh Ginger
- *Chilli or Sambal
- 4 Cups Vegetable or Chicken Stock
- 2 tbsp Soy sauce
- 2 tbsp Mirin
- Sweet soy sauce & spring onions to serve

Heat pot, throw in onions, mushrooms, stems of Chinese broccoli, garlic, ginger & chilli.
Sauté for 5 mins or until slightly browned.
Add stock, soy sauce & mirin.
Simmer for 10 minutes.
Add Rice Noodles leave for 5 minutes.
Divide into 2 bowls, top with 70g edamame each bowl, fresh chilli or sambal, coriander and a drizzle of sweet soy, spring onions and Enjoy!

** Use as much garlic & chilli as desired**

➡️ stepintonutrition.com

13/06/2023

🍃Weight loss Pro Tips 🍃

Don’t over think it!!

Start Where You Are and Do What You Can!

Stay hydrated, eat mainly whole foods regularly, minimize sugar and highly processed foods and move your body daily!!

➡️ stepintonutrition.com

05/06/2023

✨ Diet Trends ✨

8️⃣0️⃣/ 2️⃣0️⃣ Rule
While encouraging balance it also has the potential to develop the “cheat meal” mindset. A 7 day meal plan based around this trend, 17 out of 21 meals you eat each week should tick all the nutritional boxes, while the remaining 4 can be “unhealthy”.

⏰ Intermittent Fasting ⏰

Intermittent fasting promotes improved body composition, lowers disease risk, and can improve brain function.
The aim of intermittent fasting whether it’s 16:8, 5:2 or a 36 hour fast is to create a CALORIE DEFICIT.
A few of the negatives associated with intermittent fasting are that it can be hard to stick with long-term, may affect your social life and could lead to counterproductive binge eating.

🩸 Eat Right for Your Type 🩸

The theory behind this diet is that blood type is closely tied to our ability to digest certain types of foods, so that the proper diet will improve digestion, help maintain ideal body weight, increase energy levels, and prevent disease, including cancer and cardiovascular disease. HOWEVER a 2013 study found no studies demonstrating benefit from a blood type diet.

➡️ Stepintonutrition.com

04/06/2023

💫 Reminder 💫

✨It takes 4 weeks for you to notice your body changing

✨ 8 weeks for your friends and family to notice

✨ 12 weeks for the rest of the world to notice

It takes 21 days to make or break a habit.

✅Give it 12 weeks
✅You can do this
✅Don’t give up 💪🏽

➡️ Stepintonutrition.com

25/05/2023

🙌 Portion control simplified 🙌

👉🏼 People tend to eat almost all of what they serve themselves, therefore controlling your portion sizes can prevent overeating!

👉🏼 Calorie counting can be frustrating and impractical and doesn’t fit into most people’s busy lives.

👉🏼 By using your hand as a method of measure it ensures you are eating portions relative to your body size.

👉🏼 A food scale & measuring cups are the most accurate way to measure portions, but they’re not always practical.

👋 Use the palm of your hand as a portion control guide giving you an easy way to judge what a reasonable serving is, without the BS of weighing everything 👏

💫 By increasing your awareness of serving sizes and having a guide to manage portion sizes, we can eat ALL foods in a healthy balanced way 💫

21/05/2023

👏 Healthy eating doesn’t mean it has to be boring 👏

🌿Whole / healthy foods taste amazing when prepared with the right flavours and seasonings that enhance their natural flavours🌿

I’m not saying any of the foods listed on this post are “bad” and you can’t ever have them again.

💫 However making those small mindful changes are what helped me lose 10kg 💫

👍🏽 Like and follow for more 🤍

14/05/2023

‼️ DID YOU KNOW ‼️

⚠️ Experts predict that by 2025, 3 in 4 Australian adults will either be overweight or living with obesity ⚠️

Obesity is more common in older age groups – 16% of adults aged 18–24 were obese, compared with 41% of adults aged 65–74.

The main factors influencing overweight and obesity are poor diet and inadequate physical activity.

⭐️ By simply increasing your physical activity and eating a balanced diet you can improve your overall health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities ⭐️

Click these links to find solutions to improve your health and wellness 🤍

https://linktr.ee/stepintonutrition

https://livelighter.com.au/

httprs://dietitiansaustralia.org.au/

10/05/2023

❌ STOP MAKING EXCUSES ❌

Only you can hold yourself accountable for your actions!

✅ It takes 21 days / 3 weeks to MAKE or BREAK a habit

✅ Focus on WHY you want to improve your life and avoid any doubt that leads to ‘justification’ / EXCUSES

✅ Set yourself goals (use SMART goal setting method) Create a vision board, write ‘30 min work out/20 min walk “ on your calendar and DO IT - give yourself a gold star once you’ve accomplished it ⭐️

✅ Prepare yourself against common excuses - health, age, weather, nothing to wear, no money, lack of knowledge or my favourite “I’ll start Monday”.

✅ Get support from a friend, a mentor or a coach to help you STOP MAKING EXCUSES and just MAKE A START.

⭐️ Believe in yourself, literally take the first step and in 3-6 months - not only will you thank yourself, you’ll FEEL better, have more energy AND improved your health

We don’t want excuses, we want results 🤍

07/05/2023

🚨 Want to know the quick and easy way to lose those excess KG’s❓
⬇️⬇️⬇️

‼️Just kidding- there isn’t one!

You don’t just wake up having gained 20kg and think f*ck how’d that happen - so why would it be any different to lose that??!!

❌ There is no - magic “fat blaster” pill 💊 (trust me I’ve tried)

❌ There is no hard & fast way

❌ There’s no way to lose weight without putting in the work

❌ To get lap band surgery (gastric sleeve, gastric bypass, adjustable gastric band) MOST patients are still required to lose 10% of body fat before going under the knife 🔪

❌You don’t need fancy work out clothes, a gym membership (although they’re great motivators)

❌ Waiting for the right time to start making changes is just procrastination and an EXCUSE

👏 The GOOD NEWS is - it’s not impossible and you can absolutely achieve it - whether it’s 5kg or 50kg YOU CAN DO IT 👏

With the right knowledge and determination anything is possible 🎊

✅ Incorporate a BALANCED diet - more whole foods - proteins, fruit & vegetables and yes you can still have CARBS 🍝

✅ Reduce your portion sizes - Use this link to gain insight as to what a portion size actually means
https://www.eatforhealth.gov.au/nutrition-calculators/average-recommended-number-serves-calculator

✅ MOVE YOUR BODY - a 15 minute walk
around the block is better than nothing to get started

✅ Do squats, pushups, lunges, star jumps in the lounge room

✅ Netflix now has a series of workouts - do those

Stop waiting, and start doing!

✅ Yes, you need to be in a calorie deficit to lose weight - this doesn’t need to be over complicated!

✅ Move more, eat less and recruit Step into Nutrition to learn more about how to create healthy habits without restriction🤍

01/03/2023

Beginning stages of the Home office 🤍

YES, I got my brother to put the desk together because there is NO WAY that would’ve happened without him and as easy as it may seem to some to simply “put an IKEA office chair together” for me and my ADHD brain; it was not and I am unapologetically proud af I actually did it!

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