NUTRITION DURING PREGNANCY

Pregnancy is the one time in your life where your eating habits directly impact another person. Maintaining a healthy, balanced diet whilst pregnant plays such an important role in ensuring mothers and developing bubs are getting the adequate nutrients that they need whilst their body is going through a demanding and dramatically changing time. 

As is always the case with diet and exercise, everyone's nutritional and energy requirements vary greatly depending on a variety of factors. Some of these include your activity level, current diet, age, whether you have underlying injuries or illnesses, any food allergies or preferences, the list goes on.

true.jpg

Nutritional and energy requirements during this time could also be discussed for days and in great detail, it will not be ALL covered here. Feel free to reach out if you have any specific nutrition queries. So I've wrapped up some key take-aways for you just as I did in part one, feel free to contact me if you’d like to know more or book a consult to discuss requirements specific to your needs.

I’M PREGNANT, THAT MEANS I CAN EAT FOR TWO RIGHT?

You definitely do not need to ‘eat for two’, as the old saying commonly suggests. It is more important as to WHAT you actually eat to ensure that you are setting your bub up for the best start to life and that you are fuelling your body with what it needs to grow a happy, healthy baby.

If the thought of eating for two excites you and has you going back for seconds for dinner or saying yes more often to the lunchroom cakes, think again. The initial stages of pregnancy actually requires very little change in your daily energy intake, so it’s time to put down the ice cream (sorry to be the bearer of bad news).

true1.jpg

WHAT ARE SOME OF THE KEY NUTRIENT REQUIREMENTS DURING PREGNANCY?

The nutrient requirements for pregnancy cannot be based on the same criteria that is applied to those in a non-pregnant state, recommend dietary intakes (RDI’s) for almost all nutrients are increased to some extent during pregnancy. There is an increase for most micronutrients during pregnancy such as your B vitamins and folate and iron. The RDI’s for sodium, calcium, potassium and vitamin D however, are however not increased for pregnancy.

When it comes to your key macronutrients (carbs, fats & proteins), again in the first trimester energy requirements do not increase greatly.

PROTEIN: What is particularly important is to ensure you are consuming a minimum of 1.0g/kg/day of protein in the second and third trimesters. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy and it plays a role in your increasing blood supply.

Think: lean meats: (chicken, turkey, beef, pork), greek and natural yoghurt, nuts, tofu and seafood. I choose to supplement with True Protein Vegan Protein powder in Vanilla to help add a daily protein boost to my smoothies.

FATS: Be sure to limit foods highly processed and high in saturated fat (chips, biscuits, frozen or fried foods). Some healthier sources of saturated fats include beef, eggs and cheese. Look to consume and increase your intake of unsaturated and polyunsatured fats such as omega 3’s. These are vital to your growing baby to help fuel proper brain growth and eye development, particularly during the third trimester. Some good sources or saturated

Think: avocados, almonds, mixed nuts, salmon, flaxseeds, olive oil, butter, egg yolks.

B VITAMINS & FOTATE: B Vitamin intake is increased during pregnancy with many of the pre-natal vitamins containing these micronutrients. The increased requirements for B vitamins can easily be met as long as your diet consists of some animal products, so if you are a vegan it may be necessary to supplement your diet with vitamin B12. Vitamin B6 may also help to reduce nausea of vomiting in pregnant women. RDI 1.9mg/day

Think: animal products (such as fish, poultry, meat, eggs, or dairy); it is also found in fortified breakfast cereals and enriched soy or rice milk.

FOLATE: Folic acid plays a key role in reducing the risk of neural tube defects, including spin bifida. This is particularly important leading up to falling pregnant and within the first three months of pregnancy prior to the neural tube closing. It is advised to begin supplementing with folate or increasing this through your diet if you are thinking about starting a family or adding to your brood and continue especially throughout the first trimester of pregnancy. Recommendation of 400micrograms daily leading up to falling pregnant and within the first three months of pregnancy with the help of a folate supplement. 

Think: foods high in folate include asparagus, broccoli, brussels sprouts, chick peas, dried beans, lentils & spinach.

IRON: In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. During pregnancy iron requirements are increased because your developing bub draws iron from you to last it through the first five or six months after birth. Iron is often something that women can become deficient in during pregnancy, so it is so important to try to get enough of this through a varied diet. Your doctor will test your iron levels regularly and you may require a supplement to boost your levels if required.

Think: green leafy vegetables, whole grains, oats, fortified cereals, lean red meat or poultry. RDI of 27mg per day for pregnant women.

CALCIUM: No need to stress about drinking more milk which is commonly thought of during pregnancy. The RDI for women and calcium whether pregnant of not is 1000mg per day for those aged 19-50yrs, 1300mg/day for those 51yrs +). From 2007 the Australian dietary recommendations for increased calcium intake during pregnancy and breastfeeding have been revised. Although the baby has a high requirement for calcium during the third trimester of pregnancy, (as it starts to develop and strengthen its bones), the mother’s increased capacity to absorb dietary calcium means that there is no need for extra intake.  Just make sure you’re still meeting your 1000mg/day.

ture2.jpg

HOW MUCH MORE FOOD DO I ACTUALLY NEED?

As you progress through your pregnancy, your physical activity levels may change - the intensity, duration and frequency may reduce depending on your energy levels or if you are experiencing any contraindications to exercise such as pre-eclampsia, uncontrolled hypertension or pubic symphysis dysfunction. This will in turn affect your energy requirements.

Generally your basal metabolic rate (BMR) increases by the fourth month of pregnancy and can reach a 15-20% increase from its baseline towards the end of your pregnancy. These increases are mainly due to the increase in oxygen demands by your growing little bubba and the increased cardiac output; I don’t know about you – but I definitely noticed the shortness of breath when walking up a flight of stairs or performing activity that would normally not trigger a bit of huffing and puffing.

So if your body is working harder due to the growing demands of bub and your metabolic rate is increasing – what exactly does this mean in terms of how much extra food you can eat? As mentioned above, in the first trimester energy needs does not change dramatically. As you reach the second trimester your energy needs increase to an addition approximate 300 calories per day extra, and approximately 450 calories per day by the third trimester. So no need to go over board ladies – this could be achieved by adding in a piece of fruit with a serve of greek yoghurt and oats or a small sandwich (okay - or the occasional brownie).

I’VE BEEN EATING WELL BUT CONCERNED ABOUT WEIGHT GAIN – WHERE DOES IT COME FROM?

Firstly – you are pregnant so those scales are going to continue to increase and you may find yourself upgrading your wardrobe. Try not to stress over weight gain throughout your pregnancy. Look at these 9 months as a chance to fuel your body to grow a healthy mini-me and enjoy the break from high intensity and impact exercise (something I initially struggled to come to terms with, now I am loving the change and trying activities that I would previously not prioritise).  

When looking at the percentage of total weight gain during pregnancy in a normal, healthy pregnancy only about 26 – 30% is from body fat. The remainder comes down to the fetus (27%), extracellular/vascular fluid (15%) and blood (10%), with the uterus, placenta, amniotic fluid, and mammary glands accounting for the rest.

Are you feeling puffy and like you are retaining fluid? Don’t stress, overall water accounts for over half of the maternal weight gained during pregnancy and will disappear soon after you give birth to you little miracle. Pregnancy is most certainly not the time to be dieting or restricting your food intake (unless you have been advised to by your doctor). You don’t have to make friends with the scales, but make sure you do make friends with salad both during and after your pregnancy.

TOP TIPS FOR HEALTHY EATING DURING PREGNANCY

  • Enjoy a variety of fruits and vegetables – choose plenty of different types and colours
  • Limit foods that are high in saturated fats and sugar – especially the refined stuff. Life is about balance, so enjoy these in moderation.
  • Ensure you are getting adequate iron from both plant and non plant sources
  • Be prepared: food prep each week some healthy snacks – veggie sticks, energy balls, some healthy whole grains to add to your lunch etc. Fail to plan = plan to fail.
  • Keep your intake of ‘good fats’ up – fuel that babies brain development
  • Don’t forget to drink plenty of water - almost all of my clients where pregnant or not are not drinking enough water on a daily basis. If you are pregnancy your hydration requirements are greater than those non-pregnant peers, so fill up that water bottle and get drinking!
  • Incorporate some healthy whole grains into your day, this also assists with adequate fibre intake.
  • Look at food as fuel for your baby – is what you are putting in your mouth going to benefit and nourish both yourself and bub? If not put it down & opt for something healthier.
IMG_4492 copy.jpg

A WORD ON SUPPLEMENTATION

Supplements should never replace a balanced, healthy diet and whole foods. However there are times when it can be useful or advised to supplement. As mentioned earlier I choose to use True Protein Vegan protein powder both in my pregnant and non-pregnancy state. Yes, it is safe to use protein powders during pregnancy (given you don't have a 'high' consumption of protein already). The Nutrient Reference Values for Aus & NZ for protein during pregnancy is 1g/kg of body weight per day. I recommend active individuals to aim for a minimum of 1-1.5g/kg/day. For me that equates to about 85g-127g of protein/day. To help shed some light on how you may reach this see below:

  • 1 serve (100g) of chicken is approximately 30g protein
  • 3 boiled eggs is approximately 21g protein
  • Serve almonds (15-20g) is 6-10g protein
  • Serve/scoop (30g) of True Protein Vegan 85 powder is 25g protein

From the above you can see how adding a scoop of protein powder can help you reach you daily requirements.

It is important to note that not all powders are created equal and trusting the brand you use, as well as reading and interpreting the nutrition label is essential in understanding the ingredients within the product and how much you should use to supplement your diet.

I choose to use True Protein as they have strict controls during processing to minimise the risk of contaminants and ensure a safe product. Their Vegan blends use all natural flavours with no artificial additives, artificial sweeteners or fillers, and the vegan variety is also easier to digest. If you are unsure about the use of protein during pregnancy or if the brand you are using is safe feel free to reach out to me.

FINAL WORD

Make sure you are choosing plenty of fresh, whole, healthy foods to give your baby the best head start possible and keep up the regular activity; the benefits of this to your physical and mental health and baby are countless.

No matter if you are trying for a baby or only have a few weeks to go before you meet your little one – it is never too late to start. Eating a balanced, varied and nutritious diet can help with fertility, keep you energized and healthy during pregnancy and assist in your recovery.

If you are looking for the right way to fuel your body during pregnancy to optimise the health of both yourself and bub feel free get in touch to discuss your specific nutritional requirements and arrange a consult.

To get 10% off the True Protein range use the code BROOKE10 at checkout.

Brooke x

WEIGHT GAIN DURING PREGNANCY

A topic that can be controversial, overwhelming and at times difficult to accept.

If the thought of jumping on the scales each week and seeing your weight increase despite regular exercise and a healthy diet scares you, you are not alone.  However when you are growing a little human inside of you, expect to see the numbers on the scales increase from month to month.

Photo 16-4-18, 11 13 14 am.jpg

If the thought of eating for two excites you and has you going back for seconds for dinner or saying yes more often to the lunchroom cakes, think again. The initial stages of pregnancy actually requires very little change in your daily energy intake, so it’s time to put down the ice cream (sorry to be the bearer of bad news) as your body just does not need excessive additional kilojoules at this stage, but more on nutrition during pregnancy in one of my blogs to be released shortly.

When it comes to weight gain during pregnancy, there is no one size fits all approach (much the same as diets and exercise). Those of smaller frames and lower pre-pregnancy BMI’s (less than 18.5kg/m) are encouraged to gain more weight during pregnancy than those of normal or overweight BMI’s as it helps to reduce the risk of delivering a low for gestational age infant. However high weight gain can be associated with other complications. Mummy’s to be that are carrying extra weight and falling into the overweight or obese categories on the BMI chart (25 – 29kg/m & above 30kg/m), prior to falling pregnant are encouraged to gain less weight throughout the course of their pregnancy. This assists in reducing the risk of delivering a large for gestational age infant (weighing more than 9 pound) and other pregnancy complications associated with weight gain such as gestational diabetes, high blood pressure and post partum hemorrhage.

What is right for you?

Try not to focus on numbers. Any studies show that the overall the average recommendations for weight gain during pregnancy are between 11 – 16kg and again these vary greatly from each expecting mother due to the variety of personal and pre-pregnancy weight factors.

Email 2 photogrid.png

Weight gain in the first trimester is relatively small with a total of about 1-2kg. This increases in the second and third trimesters with an average gain of about 0.4kg/week. Again, this is varying for everyone, but can help to be used as a guide. If you spend the first 12 weeks becoming best friends with your toilet bowl, you might find that you actually lose weight in the first trimester. Or you might put on 5-6 kg in the first and then notice that this slows during the second and third.  Those that had a higher pre-pregnancy weight may actually find they lose weight due to following a healthier diet and trying to incorporate regular activity into their week. As hard as it may be initially, try not to compare yourself to anyone else during this time. This goes for post pregnancy weight loss also. Every one is different. As long as you are fuelling your body correctly, eating a variety of nutritious whole foods and incorporating regular movement, your body will do what it needs to do and take care of the rest.

Where does the weight come from?

Try not to stress over weight gain throughout your pregnancy. Look at these 9 months as a chance to fuel your body to grow a healthy mini-me and enjoy the break from high intensity and impact exercise (something I initially struggled to come to terms with, now I am loving it!). The reason I say stress less is because when looking at the percentage of total weight gain during pregnancy in a normal, healthy pregnancy only about 26 – 30% is from body fat. The remainder comes down to the fetus (27%), extracellular/vascular fluid (15%) and blood (10%), with the uterus, placenta, amniotic fluid, and mammary glands accounting for the rest. Are you feeling puffy and like you are retaining fluid? Don’t stress, overall water accounts for over half of the maternal weight gained during pregnancy and will disappear soon after you give birth to you little miracle.

Overall

If you are concerned about your weight gain or loss throughout pregnancy always speak to your doctor. Whilst is can be difficult having to step out of your favourite One Teaspoon shorts, go up a size in the underwear department and upgrade the work wardrobe, try to embrace the journey that your body is headed on. Pregnancy is most certainly not the time to be dieting or restricting your food intake (unless you have been advised to by your doctor). You don’t have to make friends with the scales, but make sure you do make friends with salad both during and after your pregnancy.

Make sure you are choosing plenty of fresh, whole, healthy foods to give your baby the best head start possible and keep up the regular activity; the benefits of this to your physical and mental health and baby are countless! 

Brooke x

Book 2, Pg 2 - contents.jpg



BFN LACTATION SMOOTHIE (+ NON-BREASTFEEDING OPTION)

I am loving my smoothies at the moment; they are quick and easy, which is what I'm after in a meal these days. They also help me get a great nutrient and energy hit in for the day. 

I am breastfeeding our three week old little man, so the ingredients I have chosen for this smoothie are beneficial in maintaining and boosting milk supply. I really crave my greens and good raw food, however admit that lately it is proving pretty hard to find time to eat well and often. Not to mention that bad food choices can really set in when you are sleep deprived - the chocolate or pre packaged snacks seem so much easier to reach for than making a yummy salad or healthy snack. So this week was the first time I have gone back to doing some kind of food prep - just very basic, including things like veggie sticks and hummus, all of my fresh fruit chopped up & ready to go and some BFN immunity balls to help with the hunger that comes with the late night/early morning feeds.

WHAT IF I'M NOT BREASTFEEDING BUT WANT TO TRY THIS DELICIOUS SMOOTHIE?

With this BFN Lactation Smoothie, don't feel like you have to miss out if you aren't breast feeding. You can easily alter some of the ingredients to make it a great post workout or daily snack. Simply take out the brewers yeast and add a scoop of your favourite Maxine's Burn protein.

BFN LACTATION SMOOTHIE

WHAT YOU NEED:

  • 1 cup Spinach leaves
  • Mango pieces 
  • 1/2 Banana
  • 1 tsp Brewers yeast
  • 1 tbsp Chia seeds
  • 1 cup Unsweetened almond milk 
  • 1 tbsp Coconut yoghurt
  • 1 tsp Flaxmeal 

Then simply combine all ingredients in a blender and blitz until well mixed. If you prefer a thinner consistency simply add more almond milk or water.

They are super easy to prepare in advance and freeze or just have all of the ingredients chopped up in the fridge ready to go. Enjoy! x

THREE PART PREGNANCY SERIES #1: EXERCISE DURING PREGNANCY

Exercise during pregnancy can be a controversial and confusing topic. Often women fall pregnant and then immediately worry if the exercise they have been doing is safe for their baby and what they can now continue doing, some women give up their exercise routine altogether. It can be confusing when trying to look for information on safe and effective workouts for all stages of pregnancy. Even with social media you see those that encourage very low impact and intensity exercise to those continue kickboxing or powerlifting up until delivery date - what is actually right for you?

Being pregnant doesn't mean you have to give up resistance training or any form of activity that you enjoy for that matter. There are many benefits to continue incorporating regular physical activity into your weekly routine given that you have consistently undertaken this form of exercise prior to falling pregnant and have no contraindications. Regular activity during pregnancy is beneficial to both you and your baby, not just physically but for your mind and spirit also. 

EVERYONE'S PREGNANCY JOURNEY IS DIFFERENT:

  • You may find that you have morning sickness (that lasts all day) up until 16-20 weeks, or you may have none at all.
  • You may get pubic symphysis dysfunction or pelvic girdle pain, you might not
  • Your energy levels may be rock bottom, or they may be similar to before you fell pregnant.

The list is endless, but it is important to recognize that everyone is different and what one woman is able to continue doing may be completely different to another.

HOW DO I KNOW WHAT IS AND ISN'T SAFE FOR ME?

Early on in pregnancy you may be experiencing morning sickness, have a desire to keep your pregnancy a secret and be dressing and exercising as though you are not pregnant. In the early trimester you need to be mindful of your baby’s organ development and your body’s core temperature as early miscarriage is more prevalent in these early weeks.

Once you reach about 16 weeks (some practitioners recommend at 12 weeks), it is advised you avoid any exercises that involve you lying flat on your back to avoid supine hypertension. Exercising on an inclined bench however is a great option to still perform a wide range of exercises or attend your favourite weekly Pump class.

As you enter your second trimester you may start to notice your baby bump, altered posture and possible back pain. The hormone relaxin is also increasing within your body which increases joint vulnerability, so whilst you may feel a little more bendy at your yoga class, its important not to over stretch. There is also added pressure and weight on your pelvic floor and altered mechanics of your core so it Is important to avoid performing any kind of abdominal crunch or trunk flexion from here on in.

As you reach 28+ weeks and enter your third trimester this is a major time of growth for your baby. You may experience feelings of fatigue(again), interrupted sleep, fluid retention and weight gain which adds to the additional load on your legs, back and pelvis and can often be when you begin to experience pelvic joint pain.

CONTRAINDICATIONS TO EXERCISE WHILST PREGNANT:

If you have any of the following you should discuss with your doctor or medical practitioner prior to undertaking exercise to understand your condition and ensure you do not do anything that could aggravate or worsen it. Then seek advice from an adequately trained fitness professional in the pre/post natal field such as a suitably qualified personal trainer or women’s health Physio:

  • Pre-eclampsia
  • Restrictive lung disease
  • Incompetent cervix
  • Ruptured membranes (water have broken)
  • Maternal heart disease
  • Preterm labour
  • Persistent bleeding
  • Uncontrolled hypertension

RESISTANCE TRAINING:

If you have been a regular weight trainer prior to falling pregnant it is great to continue lifting weights throughout your pregnancy. Keep the following in mind though and be sure to adjust the intensity, duration and rest throughout your workouts:

  • Decrease the intensity
  • Volume can remain high, given that the load remains low
  • Monitor your heart rate and use the Rate of Perceived Exertion to keep your workouts in a comfortable and safe zone (you will notice that you feel less fit than you used to with all that extra blood volume pumping around your body)
  • Increase your rest periods
  • Body weight, fit ball and resistance tubing workouts are great to keep load on the muscles but decrease the intensity
  • Decrease the load
  • Monitor the duration – don’t try to be a hero and do you normal 60 minute workouts. 20-30 minute circuits are great to target your anearboic energy systems and give your body that ‘after-burn’ effect, whilst not flogging yourself.

CARDIO:

Again, monitor your heart rate and use the Rate of Perceived Exertion to keep your workouts in a comfortable and safe zone. Your heart rate zone will be dependent on your pre-pregnancy fitness levels, but generally keeping it below 150bpm is advised. Otherwise the RPE scale means that you want be exercising at an intensity that you would be able to hold a conversation or sing whilst you are exercising, on a scale of 6-20 you want to be about a 12-14.

  • Avoid high impact or contact activities. You can still do your favorite aerobics class but be sure to take the lower options.
  • Swimming, cycling and walking are great low impact cardio forms. Listen to your body
  • Keep sessions short but regular. Maybe you used to do 60 minutes of cardio regularly, to be mindful of your heart rate and core body temperature anywhere from 20-40 minutes is plenty.

I also recommend adding in regular yoga or pilates to your workout routine whilst pregnant. Yoga is a fantastic form of exercise to help you connect with your breath, baby and body and a great stress relief. It can help you prepare for the fears of labour and birth and nourish your mind, body and soul. Pilates is also a great form of exercise to connect with your pelvic floor muscles, posture and abdominals in a safe and effective manner to keep the core unit and pelvic muscles strong as they become stretched and loaded over the 9 months.

OTHER CONSIDERATIONS:

  • Avoid overheating – keep exercise to the cooler parts of the day, in air conditioned environment and always have water with you
  • Keep well hydrated before, during and after exercise – drink all the water ladies
  • Be mindful of your centre of gravity – as your belly grows your COG beings to shift and you may find you are off balance more easily
  • Listen to your body – if something doesn’t feel right – STOP. If you heart rate is feeling a little high or you a re out of breath – REST. Now is not the time to be running marathons. You may feel great while you are exercising, you may find you are shattered later that afternoon or pull up quite sore the following day.
  • You don’t want to finish your workout feeling completely smashed. Your body is already working overtime to grow and nourish that little human inside of you.
  • Seek professional advice – if you are unsure, speak to a suitably qualified professional, womens health physio or your doctor
  • Everyone is different – just because the lady next to you is still jogging, doesn’t mean that is right for you and your body.
  • Fuel your body with a wide variety of healthy, whole and nourishing foods. Give your bub the best possible head start – everything you eat goes towards your baby. Try your best to eat well.
  • Enjoy the journey! Remember physical activity is to keep your mind and body healthy as you progress through pregnancy. The added benefits of regular exercise are just a bonus.

This topic could be discussed in great detail… and for days! There is no way that I can cover it all in this blog, and I am not attempting to. What I do encourage is for Mumma's to keep moving in a safe and effective manner that is suitable for them. The above are general guidelines and we are each completely different on our pregnancy journey's, there is no right or wrong way to go about it.

Regular physical activity during pregnancy is beneficial to both mum and bub, with some key considerations to be taken into account. Remember to monitor your intensity levels, watch the impact and listen to your body. I encourage you to keep physically active throughout your pregnancy and make time for you. Movement does great things for our mental and physical health, so keep moving, keep positive and always listen to your body.

If you are unsure remember to seek advice from a trusted professional. You should always consult with your doctor prior to undertaking a new or continuing with a current fitness regime to ensure you do not have any of the contraindications listed above. I also recommend seeing a women's health physio to assist in making an assessment of your pelvic floor so that you can do you best to safely keep moving Mumma’s!

If you'd like a safe and effective exercise program whether pre or post natal in the comfort of your home or the gym get in touch with me  x

To make sure you don't miss out on the next blog in this three part series be sure to subscribe below! Part two coming soon: Nutrition during pregnancy.

Photography thanks to Matthew Jewkes

TOP 5 BREAKFAST IDEAS

Are you one to have a large coffee each morning and consider that your breakfast? Or just not a morning person and would call morning tea or lunch your first meal of the day?

If you regularly skip breakfast you could also be skipping on your daily energy requirements and weight loss or maintenance goals. That first meal of the day (yes breakfast) provides your brain and body with the fuel it requires for effective cognitive function, energy needs and long term health. Studies have also shown that eating a nutritious breakfast can assist in weight loss and provide more energy to perform your daily tasks with a maintained focus.

Normal 
 0 
 
 
 
 
 false 
 false 
 false 
 
 EN-AU 
 JA 
 X-NONE 
 
  
  
  
  
  
  
  
  
  
 
 
  
  
  
  
  
  
  
  
  
  
  
  
    
  
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
  
   
 
 /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-priority:99;
	mso-style-parent:"";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
	mso-para-margin-top:0cm;
	mso-para-margin-right:0cm;
	mso-para-margin-bottom:10.0pt;
	mso-para-margin-left:0cm;
	line-height:115%;
	mso-pagination:widow-orphan;
	font-size:11.0pt;
	font-family:Calibri;
	mso-ascii-font-family:Calibri;
	mso-ascii-theme-font:minor-latin;
	mso-hansi-font-family:Calibri;
	mso-hansi-theme-font:minor-latin;}
 
     

 

Eating breakfast daily doesn’t mean you have to have the traditional big breakfast. There are so many great ideas to get a nutritious hit, break the ‘fast’ and get stuck into your day.

If you are a regular breakfast skipper, don’t feel hungry in the mornings, an early starter, have a large commute to work each day, busy mum or need to eat something on the run, then these are for you!

These top five breakfast ideas will provide your body with essential macro and micronutrients to power through your day and get you on your way to your health goals. These breaky ideas have a varying mix of your key macronutrients fats, protein and carbs with nutritious ingredients thrown in to help yu reach your daily micro nutrient goals. All can be prepped in advance overnight or will take minimal time to create each morning at home or at work:

1. Overnight oats

Ingredients

•       1 x scoop Maxine’s Burn protein powder

•       40g rolled oats

•       15g Chia seeds

•       250ml Unsweetened Vanilla Almond milk

Method:

•       Add all ingredients to a bowl and stir well

•       Soak overnight and leave in the fridge to enjoy the next morning.

•       Alternately mix in the morning and cook in the microwave for a warm winter breaky.

•       In the morning top with a sprinkle of cinnamon and berries.

 

2. BFN Berry Basic Smoothie

Ingredients

•       1 x scoop Maxine’s Burn protein powder

•       50g Blueberries & 50g Raspberries

•       5g Pysllium husk

•       15g Chia seeds

•       1 x scoop Max’s NAGG complex

•       250ml Unsweetened Vanilla Almond milk

Method:

•       Blend all ingredients together and enjoy!

 

3. BFN boiled eggs & avo on toast

Ingredients

·       50g avocado

·       1-2 slices wholemeal or gluten free toast

·       2 x boiled eggs

Method:

·       Prepare your boiled eggs in advance on the weekend or the night before

·       Toast your bread, spread your avocado and top with sliced boiled eggs!

·       Add a smear of vegemite to each piece of toast for some added flavor and a vitamin B hit

 

4. Overnight chai pudding

Ingredients

·       20g chia seeds + ~150ml Almond milk/ water / coconut water to mix

·       100g greek yoghurt

·       100g berries: fresh or frozen

·       40g oats or rice flakes

Method

·       Mix the chia seeds with the liquid of choice, stir well and leave in the fridge overnight. This

       will form a pudding like substance

·       In the morning add 100g greek yoghurt, fresh or frozen berries either whole or pureed and

        the oats or rice crisps.

5. Smoked salmon

Ingredients

·       50g smoked salmon

·       1-2 pieces wholemeal or gluten free toast

·       25g cream or cottage cheese

·       Sliced tomato

Method

·       Toast your bread, or opt for rice cakes/cruskits if you prefer

·       Spread cream or cottage cheese onto toast

·       Top with sliced tomato, smoked salmon and add some cracked pepper for taste

 

With these great ideas there will be no excuse to skip the most important meal of the day!

Brooke x

BFN Banana Coconut Muffins - Gluten & refined sugar free

Are you looking for a nutritious snack for your kids lunch boxes, to enjoy with a coffee at work, or just to satisfy your sweeter side? Try these BFN Banana Coconut Muffins.


Recently I got creative in the kitchen to try and come up with a muffin recipe with a little more nutritional value than your average muffin. Ever since I was young I loved to make muffins. My family must've got so sick of me making them so regularly. By about age of seven I had memorised a basic muffin recipe from a Woman's Weekly magazine that was cut out and put in Mum's recipe file. Every few weekends I would make this base with variations; choc chips, blueberries, apple and cinnamon, chocolate choc chip and so on.

The outcome was this little winner; a gluten free, fluffy muffin packed with fibre with no added sugar. I was pleasantly surprised with the texture of these muffins as normally gluten free baking goods can be quite dense compared to those that aren't. One key to this recipe is to be careful not to over mix the ingredients.

Some of the ingredients may not be your normal stock-standard pantry items but can be found in good health food stores or the health food section of supermarkets.

What you will need:

  • 2 mixing bowls - one for dry, one for wet ingredients:
  • 1/2 cup quinoa flour
  • 1/2 bessan flour
  • 1 tsp cinamon
  • 1 tbsp corn flour
  • 1 tsp baking powder
  • 1/3 cup coconut chips
  • 1/4 cup coconut oil
  • 1/2 cup chobani
  • 3-4 ripe bananas
  • 1 x egg
  • 1/2 teaspoon vanilla extract
  • 1/4 cup rice malt syrup (optional)
  • 1 serve protein powder (optional – if adding 1 scoop protein powder, you will need to add one more egg)



Method:

  • Lightly grease 10 muffin tins using oil or butter – avoid the use of muffin liners at the mixture is likely to stick to these
  • Pre-heat oven to 180 degrees
  • Mix all dry ingredients into one mixing bowl and stir until well combined
  • In the second mixing bowl add the coconut oil, yoghurt, egg, vanilla extract and rice malt syrup (if using) and stir well
  • add the mashed/chopped ripe bananas and coconuts to the dry ingredient mixing bowl so that the banana is evenly distributed through the mix
  • add the wet ingredient mixing bowl to the dry ingredients. The aim is to stir minimally but enough so that it is just combined. The less stirring, the fluffier the muffins
  • Place in the oven on 180 degrees and set the timer for 15 minutes
  • Cook for 15-20 minutes until golden
  • Allow to cool prior to serving
  • They should be nice and crisp on the outside & fluffy in the middle

Benefits:

These muffins are high in fiber, protein, are moderate GI and contain healthy fats whilst being free from wheat and other grains. The bananas add a natural sweetness without needing refined or other sugars, whilst helping contribute to your daily intake of B6 vitamins and potassium. Not a typical nutritional profile you get in your average muffin!

These muffins are a great idea for kids lunch boxes, a morning or afternoon snack served with some greek yoghurt or fruit, or even cut in half with a smear of butter and toasted - muffins disguised as Banana Bread!