4 superfoods

Tonight’s dinner is my very own superfood salad blend with brown rice and teriyaki tofu
🌱🍚🥗
1 cup brown rice
2 cups superfood salad
4 oz grilled tofu (marinated in teriyaki sauce overnight)

SUPERFOOD SALAD
2 cups chopped kale
1 cup chopped Brussels sprouts
1 cup chopped purple cabbage
1 cup small broccoli florets

8 Weeks Out

This the point where every day counts towards the BIG day, and the pressure is on.

My current schedule:

Monday-Saturday:

  • Two a day workouts, with morning weights before work alternating a three day split of back/tris, chest/shoulders/bis, and leg day, plus 45 min cardio after work.

Sundays:

  • Posing class & Rest day - Although I’m considering moving rest day to Saturday and getting in my workout before posing so then at least I’d have one day not completely consumed with competition prep? (LOL. What a joke, right?)

Diet: Keto results!

Keto is such a weird diet. Like hey, let’s cut out all grains, fruits and 99% of veggies, and fry all our meat (or “meat”) in oil. So backwards of everything I’ve ever known. But I have to say, it sure did what it was supposed to.

On a one week keto run I:

  • Went from 21.6% body fat to 19.64%. 
  • Down 5 lbs (4.3 of fat, 1.2 of muscle). 
  • Down 0.75 inch from my waist circumference.
  • Down 1 inch from my stomach circumference. 
  • Up 0.25 on my biceps.

All while eating the same amount of calories as usual. Crazy.

Also all those fats did WONDERS for my skin! I’ve always had issues with acne and even with trying all the washes, creams, pills, tricks, this is by FAR the most dramatic improvement I’ve ever seen. Like what the heck? Come back!

But staying on a keto run risks losing too much muscle (and my sanity) so I’m transitioning into carb cycling with high days being 50c/30p/20f, medium days being 25c/40p/35f, and sticking with keto stats on low days at 5c/30p/65f. I’m alternating High Med Low Low Low, repeat.

High Carb Day:

Pre Gym/Meal 1-

  • 2 tbsp fresh ground peanut butter
  • 1 slice whole wheat bread

Breakfast/Meal  2-

  • 1 scoop vegan rice protein
  • 1 tsp maca powder (Incan Superfood!)
  • ¼ cup frozen blueberries
  • 1/3 cup gluten free rolled oats

Lunch/Meal 3-

  • 1/3 package Seitan “Chicken”
  • 1 cup broccoli, steamed
  • ½ a medium sweet potato
  • 1 medium banana

Snack/Meal 4-

  • 10 Large baby carrots
  • ¼ cup spicy hummus
  • 1 medium gala apple

Dinner/Meal 5-

  • ½ block organic tofu
  • 2 cups stir fry vegetables
  • 1/3 cup brown rice
  • ½ medium sweet potato

Snack/Meal 6-

  • 1 scoop vegan rice protein
  • 1 tsp maca powder
  • ½ cup frozen berries :)

Totals: 1,680cal, 131g protein, 218g carbs, 42g fats (50c/30p/20f)

Medium Carb Day:

Pre Gym/Meal 1-

  • 1 slice whole wheat bread
  • 1 tbsp fresh ground peanut butter

Breakfast/Meal 2-

  • 1 scoop vegan rice protein
  • ½ block organic tofu
  • ½ bell pepper chopped
  • ½ cup chopped mushroom
  • 1 cup spinach

Lunch/Meal 3-

  • 1/3 package seitan “chicken”
  • 1 cup steamed broccoli
  • 5 spears asparagus, grilled or steamed

Snack/Meal 4-

  • Homemade Quest Protein Bar
  • 1/3 cup Sprouts mixed nuts trail mix

Dinner/Meal 5-

  • ½ block organic tofu
  • 1/3 cup brown rice
  • 1/3 black beans
  • 1/8 cup cilantro
  • 2 tbsp spicy hummus
  • ½ cup mushrooms 

(This is called a “Power Bowl”, a recipe taken from a local restaurant :)

Snack/Meal 6-

  • 1 scoop vegan rice protein

Totals: 1,646cal, 172g protein, 105g carbs, 67g fats (25c/40p/35f)

Low Carb Day (Keto):

PreGym/Meal 1-

  • 2 tbsp fresh ground peanut butter

Breakfast/Meal 2-

  • 1 scoop biochem vegan protein
  • ½ tbsp flax seed oil
  • ½ cube organic tofu
  • ½ tbsp olive oil

Lunch/Meal 3-

  • 1/3 package seitan “chicken”
  • ½ tbsp olive oil
  • ¼ large avocado

Snack/Meal 4-

  • 1 serving (About 5 candies) Lemon “Fat Bombs”

Dinner/Meal 5-

  • ½ package oragnic tofu
  • ½ tbsp olive oil
  • 1 cup spinach

Snack/Meal 6-

  • 1 scoop biochem vegan protein
  • ½ tbsp flaxseed oil

Totals: 1,615cal, 122g protein, 21g carbs, 122g fats (5c/30p/65f)

Should You Be Eating These 4 'Superfoods'?

Remember the 6 super foods video from a few weeks back?! We had loads of interesting comments on your favourite super foods, and there were loads more to choose from than the 6 that we showcased! In fact, we’ve already looked at a few of them on the old blog! This is a combination of a few older posts on some of the best foods that really look after your body! :) 

Blueberries
First up, blueberries. We love blueberries! We’ve done a few recipes with them, but eating them on their own or with a little yoghurt and honey tastes awesome, and gives you all the nutritional benefits! 


First things first…ideally you want to be eating these amazing berries whilst they’re in season! In the UK this is from June - September, but this might differ around the world so it’s worth finding out the season where you are…it will be the difference between getting pops of flavour and a mush in your mouth! Don’t worry about the rest of the year though, find some frozen berries to see you through!


There are loads of reasons why blueberries are great for your health. The most talked about things are the antioxidants and anti-inflammatories that they contain, which helps defend against ‘free radicals’. You’re now probably wondering what 'free radicals’ are; They’re unstable atoms that damage or kill cells in the body (which contributes to ageing!)! Antioxidants, such as the vitamins A and C that blueberries are full of help to stabilise free radicals by inhibiting oxidisation.


There are plenty of other reasons why you should eat more! They’ve been shown to improve memory, slow down cognitive ageing, they’re low GI and actually have a positive impact on regulation of blood sugar!
To get the full nutritional benefit you really want to be eating them raw! But that doesn’t mean they can’t be stuck into a recipe too!

Brazil nuts 
Are Brazil nuts something that you’d think of as a food that you should be eating? It’s probably not one of the first things that comes to mind, but trust me when I say they’re awesome… and one of my personal favourites! 

The Brazil nut plant is actually in the same order (family) as the blueberry plant, and strangely enough is a native of South America. In Brazil it’s actually illegal to cut down brazil nut trees! The roots of the tree bury so deep that the nuts are radioactive (but still good for you!)


Nutritionally, Brazil nuts are high in protein and VERY high in fat. This puts a lot of people off but fat isn’t as bad as you think, and you only need 2-3 nuts per day to get the benefits. In fact it’s recommended that you don’t eat any more than that! They’re full of anti-oxidents and vitamins, just like blueberries, but they’re also an amazing source of the element Selenium and loads of other minerals.


Selenium works with Vitamins C and E to inhibit oxidisation in cells and so reduces free radicals, which we covered earlier when checking out blueberries. It’s essential to normal thyroid function and is also the reason that we shouldn’t eat too many Brazil nuts. Some foods not only have a recommended daily allowance but also a upper daily limit. Although many people don’t get quite enough Selenium any more than 2-3 could be toxic!


That’s it! Long story short, little and often is the key to sort you out!

Kale 
Kale is so trendy right now! It’s part of the brassica family. That means it’s related to broccoli, cauliflower and brussel sprouts…but wait! Don’t give up on Kale yet. It’s not just good for you but it tastes pretty awesome too!
When we say good…we mean seriously good for you! It contains a ridiculous amount of vitamin K, which can protect against cancer and Alzheimer’s as well as keeping your bones healthy. It’s also pretty good for getting iron into your body, which is nice for your blood and stuff.


This wouldn’t be a post about healthy food unless we mentioned antioxidants and fatty acids. Kale is filled with them, just like blueberries and brazil nuts! You know what they’re good for by now. If you’re not convinced that you should be including it in your diet, Kale also contains high levels of vitamins A and C, calcium and fibre.


To cook it, it’s great when you treat it like cabbage. Flavours like bacon (naturally), garlic, lemon, orange and apple work really well and it’s great roasted, sauteed or braised.


How do you cook your kale? 



Açai berries

We actually covered Açai berries in the video, but it’s worth having a closer look! Açai berries have exploded into massive popularity since they were hailed a superfood, but how super are they really?


Brazil seems to be one lucky country when it comes to healthy foods. We’ve already covered Brazil nuts and Açai berries come from South America too! Apparently the Açai Berry can be up to 42% of the diet of populations indigenous to the Amazon. They even use the extract to treat all sorts of illnesses, making the Açai Palm one of the most important plants in the Amazon.


As with many 'superfoods’ Açai berries are full of antioxidents (not to mention vitamins, minerals, amino acids and essential fatty acids) that can help fight against cancer, heart disease and ageing.


They’re also known as being a weight loss supplement, but in fact there’s nothing to suggest that the berry will help with weight loss. They’re actually very calorie dense, which is why they’re such a staple in many diets and known for increasing energy levels.


So how do we eat them? Well you won’t get them fresh outside of Brazil; the quality will start deteriorating within 24 hours of them being picked. They Freeze dried berries are pretty good and you can get them in pulps, smoothies or juices too, but look out for what percentage is actually Açai…they’re often mixed with other berries!


There’s no doubt that these berries are great for your health…but remember they’re pretty expensive too. Is it worth the price or should you stick to blueberries…what do you guys reckon? Have you tried Açai berries, or any of these ‘super foods’?