A common question we get at the gym is if protein powder is recommended, and then the follow on question tends to be… “Will it make me bulky?”

Use of Protein Powder

The purpose of Protein Powder is for people, whether athletes, bodybuilders, fitness enthusiasts, or just your average joe, to up their protein intake in the easy form of a powder. Protein Powder exists because of pure convenience, because you may not always be in the position to roast a chicken, pan fry some steak, or boil up some beans. Protein Powder is often lower in calories than a “standard” source of protein. It is recommended that you eat 1-1.5g of protein per kg of your body weight, and while most people think they get enough, they may not.

Some examples of this (using calories just as a comparison for how much protein you get for the number of calories you consume) are as follows:

• Boiled Egg: 6g of protein (140 calories)
• A Tank Lemon & Herb Chicken salad (My favourite!): 24g of protein (222 calories)
• A thin slice of shaved ham: 2.9g of protein (30 calories)
• 2 Roasted Garlic Bean Supreme Vegetarian Sausages: 8.4g of protein (153 calories)
• ½ cup of Lentils: 9g of protein (200 calories)
• A tin of Watties baked beans: 10.8g of protein (220 calories)
• 1 glass of milk: 3.4g of protein (130 calories)
• 10 almonds: 2.5g of protein (149 calories)
• Milo “Protein Clusters” Cereal: 5.5g protein (191 calories for one 45g serving)
• 2 scoops of Horley’s 100% Whey Vanilla protein powder: 18.6g of protein (and only 98 calories! This is the protein powder I have used in the past, it tastes great in my opinion, the vanilla one with half a banana and lots of ice tastes just like a good old banana milkshake/smoothie with vanilla ice cream!)

Why protein is important in our diet?

Protein IS NOT just about building muscle and is only needed by bodybuilders. Protein is one of the three macronutrients (the other two being fats and carbohydrates), and is the building blocks of the body. Your body needs it in a relatively large amount and it is vital to the body. This is because your body uses protein to repair and build tissues. Protein is also a building block of bones, muscles, cartilage, skin, hair, and nails! Fats and Carbohydrates are stored in your body, but Protein is not, which means it needs a fresh supply every single day, and it’s up to you to provide your body with this supply. Even if you don’t exercise, your body still needs protein to regenerate and repair different cells in your body.

Will I get “bulky” from eating more protein?

If you are eating 1 to 1.5g per kg of your body weight, you will not gain muscle, as this is the recommendation to keep your body happy and healthy.  Remember that females do not have the same amount of testosterone as males to get that “bulk” that we refer to. Therefore it is impossible to get that bulky without extra help from anabolic steriods.

When should you use protein powder?

Whenever you want! Protein shake for breakfast, morning tea, afternoon tea, or for dessert! That’s the great thing about protein powder, it’s quick, easy, and versatile! You can have it alone with water, make it a smoothie by adding some berries or half of a banana, or you can even put it in some yoghurt and make a thick mousse!

At the end of the day, you don’t NEED protein powder. There are many foods high in protein that would let you reach your goal easily! However, Protein powder is usually lower in calories, super tasty (if you find the right one!), and really convenient! If you think you need to up your protein intake and want convenience, definitely give protein powder a try! Some health food stores sell single sachets of a variety of protein powders.

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Sometimes all it takes is a little inspiration to stick to healthy eating. We all know nutrition plays a big part in weight loss and health and snacking can easily become unhealthy. So let’s get inspired and take look at some of my favourite snacks that are healthy, easy to make, and satisfying.

Muesli Bars:

Muesli bars and nut bars are convenient on-the-go snack. However, many brands pack them full of sugar, so much so that eating one bar would be the same as eating a slice of cake! The nice and natural range of protein nut bars has one of the lowest sugar contents on the market. The salted caramel flavour as pictured has the lowest sugar in the range at <2g per 100g.

Rice cakes:

Rice cakes are low in calories and when topped with nutrient-dense foods, create a wholesome snack.

There are endless options for toppings, but here are a few ideas:

• Nut butter and banana/apple slices
• Avocado and tomato
• Hummus and chicken
• “Healthy Pizza” – Pizza sauce, melted cheese, olives, basil
• Curried eggs
• Tuna/salmon
• Ham and cheese
• Cream cheese and smoked salmon

Healthy berry and chocolate yogurt:

Greek yogurt is high in calcium and probiotics which aid in bone health and a healthy bacterial balance in the gut. However, plain Greek yogurt can be bitter tasting. The following recipes spruce up plain Greek yogurt to make it a little tastier.

Vanilla berry yogurt:

Start with some plain Greek yogurt and mix in the following:

• Low-calorie sweeteners e.g. stevia or agave or small portion of honey or golden syrup
• Vanilla essence
• Optional: Vanilla protein powder
• Warmed frozen berries
• Add a handful of nuts & seeds on top for some crunch

Healthy chocolate yogurt:

Again, start with some plain Greek yogurt and mix in the following:

• Low-calorie sweeteners e.g. stevia or agave
• Vanilla essence
• Cacao power or protein chocolate powder
• Optional: Cacao nibs (healthy chocolate chips)

Sweet potato fries:

Sweet potatoes are a great source of fiber and well as containing an array of vitamins and minerals, especially B vitamins, vitamin C, iron, calcium, and selenium.

Cut up a sweet potato into thin slices. Toss the fries in approx. ½ a tablespoon of cornstarch before adding 1 tablespoon of olive oil. Bake in the oven until crispy. If desired, add seasonings such as pepper, garlic powder, or mixed herbs.

Banana oat cookies:

Ingredients:

• ½ cup of rolled oats
• 1 cup of oat flour (can blend regular oats in a food processor/blender to reach flour consistency)
• 2 medium ripe bananas
• 1/3 cup dark chocolate chips or raisins
• ½ teaspoon of cinnamon
• Low-calorie sweetener to taste

Preheat the oven to 180 degrees Celsius. Mash the bananas into a puree type consistency. Mix in the oat flour, rolled oats, cinnamon, and chocolate chips/raisins.  If desired add in a low-calorie sweetener such as stevia or agave to taste. If the sweetener is a liquid add 2 tablespoons more oat flour to bind the mixture. This mixture will not spread while baking so form into the desired cookie shape, arrange on a baking tray lined with baking paper and bake for approximately 12-15 minutes.

These biscuits can be eaten on there own or with some Greek yogurt for a filling snack or even breakfast.

Banana Pikelets:

If you’ve got 10 minutes to spare then these are a perfect sweet, yet low sugar treat!

Ingredients:

• One medium banana
• One egg
• ½ cup of your choice of flour – whole meal, gluten free, almond, coconut etc. personally I prefer buckwheat flour as it has a high protein content!
• ¼ teaspoon of baking soda
• ¼ teaspoon of baking powder
• ½ cup of any type of milk (cows, almond, oat etc.)
• 1 tsp of cinnamon

Add all ingredients into a blender and blend until a smooth consistency Is achieved.  Fry in a pan cooking both sides. These can be eaten plain or topped with yogurt, berries etc. and can easily be packed in a container for an on the go snack.

Arguably the world’s favourite beverage, coffee is frequently in the headlines for both positive and negative health effects. This can be confusing when new research constantly gives conflicting opinions. So, let’s take a look at the big picture and conclude whether coffee is our friend or enemy.

The Good

Improved Energy levels and Intelligence – Coffee contains a stimulant called caffeine. After drinking coffee, caffeine absorbs into the blood and travels to the brain where it binds to adenosine receptors. These receptors are involved in promoting sleep and when caffeine is bound, sleep-promoting effects are inhibited – thus resulting in feelings of wakefulness.

Can help burn fat – Several studies show that coffee can increase your metabolic rate by 3-11%. However, other studies have shown these effects may be diminished in long-term coffee drinkers.

Can improve exercise performance – Caffeine increases adrenaline levels in the blood and release fatty acids into the blood to be available for fuel – these effects can improve physical performance. The best pre-workout aid around.

High in Antioxidants – Coffee contains high levels of antioxidants which are known to reduce oxidative damage in the body. This may be why some studies have found lower risks of liver cancer in coffee drinkers.

Contains Essential nutrients – Coffee contains small amounts of some vitamins including B1, B2, B3, B5, and B9 (folate); and minerals potassium, magnesium, phosphorus, and manganese.

May protect against Alzheimer’s and dementia – Healthy eating and exercise are the main preventative measures for these diseases, but coffee may be effective as well. Studies have shown up to 65% lower risk of Alzheimer’s in coffee drinkers.

May lower risk of type 2 Diabetes – Observational studies have associated coffee with a decreased risk of diabetes. However, conflicting research has shown that in diabetics and those with insulin resistance coffee spikes insulin levels which worsens these conditions.

 The Bad

Elevated Cholesterol – High consumption of unfiltered coffee has been associated with mild elevations in cholesterol.

Heart Disease – Some studies have found two or more cups of coffee per day may increase the risk of heart disease

Caffeine Dependence – Another downside is that people may become dependent on the energy boost from coffee, rather than the body’s natural energy.  “Withdrawal” symptoms can include headaches, irritability, and fatigue

Stress – The caffeine in coffee increases catecholamines – your stress hormones.

Digestive issues – The acidity of coffee is associated with digestive discomfort, indigestion, heartburn, and imbalances in your gut microbiome.

Decreased serotonin – Caffeine can disrupt serotonin synthesis in the brain – a hormone that controls mood, sleep, and energy levels.

Decreased both health – Studies have shown elevated excretion of calcium, magnesium, and potassium in coffee drinkers – these minerals are important for bone health.

The Verdict

Like all foods and fluids that we put in our bodies, everything is okay in moderation. It is clear that coffee has a multitude of health benefits, but, overindulging in too much coffee does have negative side effects. The New Zealand Nutrition Foundation recommends a limit of 3 coffees per day or 300-400mg of caffeine. Pregnant women should limit their caffeine intake to less than 200mg per day as pregnancy slows the rate that caffeine is metabolized in the body and has been linked to low birth weight. Breastfeeding mothers should also be aware that caffeine may have stimulating effects on their child. Children should not consume coffee or any caffeine as it has been linked to irritability, sleeping problems, aggression, and attention issues.

If you choose to drink coffee be sure to have it as part of a healthy balanced diet.

If you are dependent on 2 or more coffees per day to feel energized, you may need to implement some healthy habits into your routine to boost natural energy levels:

• Make sure you are drinking at least 8 glasses of water per day, and instead of going straight for a coffee in the morning try having a glass of water as soon as you wake up.
• If you are tired allow more time for sleep for a natural energy boost – if you have trouble sleeping see our blog on sleep for tips on getting to sleep naturally and the benefits of a good night’s sleep.
• Include a variety of fruit and vegetables in your daily diet. Vitamins and minerals all play a role in natural energy production in the body.

Ingredients

150g coconut oil
3/4 cup cacao powder
6 eggs
1 cup rice malt syrup
1 cup hazelnut meal

Method

1. Preheat oven to 160 degrees Celsius and line a circular baking pan with baking paper.
2. Place coconut oil and cacao in a saucepan and stir until combined and melted.
3. In an electric mixer, combine eggs and rice malt syrup.
4. Add hazelnut meal and the chocolate mix to eggs and rice malt syrup and fold lightly until combined.
5. Pour into the baking pan and bake for 35 minutes. Let cool, dust some cacao powder over the top and enjoy!

About My Clean Treats

Jess Lirosi is the creator of healthy dessert blog My Clean Treats. Featuring simple, guilt-free recipes, from chocolate cacao cake to traditional white chocolate and raspberry jelly slice, Jess’ desserts are made with no refined sugars or plain flours as she makes natural alternatives to her favourite treats.

You can find more of Jess’ clean treats at mycleantreats.com or follow her on Instagram @jess_mycleantreats, like My Clean Treats on Facebook or Twitter @jeslirosi for more healthy sweets.

During the festive season a lot of us tend to fall off the bandwagon and lose track of our healthy eating habits and regular exercise routine. Whilst it is perfectly okay to overindulge at your family Christmas BBQ or drink a little too much champagne over the New Year, you don’t want to lose sight of your end goals completely.

A common excuse at this time of the year is that you will start over in the New Year so everything you do now doesn’t count. Using this excuse to slack off your routine makes it that much more difficult to get started in the New Year and can often come with a lot of dread when you notice your favourite summer dress is a bit tighter than usual. Staying on track and enjoying this silly season doesn’t have to be a big task and doesn’t have to stop you from doing the things you love at this time of the year.

Here are my top tips to staying on track whilst still having a good time:

• Drink plenty of water in between all the festive treats and alcohol! Staying hydrated will help to reduce overindulging, feeling sluggish and that hangover feeling the next day. If the idea of having a glass of water doesn’t appeal to you throughout the day, mix it up! Pour yourself a glass of sparkling water into a champagne glass and add a slice of lemon and some mint leaves! Great way to fend off the peer pressure!
• Try all the salads and grilled veggies! Rather than loading your plate up with garlic bread, potatoes and meat, give some of the salads a go! Put the salads/vege on your plate first so you bulk your plate up with goodness before the carbs. Add your meat or protein source and then with the small room left take your garlic bread. You might discover a new salad recipe you love for summer
• Stay away from the nibbles table when possible! At your family events or BBQ’s, try to strike up a conversation with someone out of reach of the nibbles. This way you can’t just sit there, mindlessly snacking the whole time. Enjoy the nibbles by going up to the table, grabbing a few things, and walking away again.
• Keep as little festive treats in your house as possible! If it’s not available to you, you can’t eat it. I’m sure during the festive season you will be indulging in treats at Christmas and New Year events so you don’t need the extra treats lying around your house for you to snack on.
• Get outside and enjoy the sunshine! Going to the gym might not be doable for you at this time and that’s perfectly okay. However, try to make the most of the longer summer days and get outside for walks with your friends, play cricket on the beach, kick a ball around or swim at the beach! Anything that keeps you active and expending some of that extra energy you’ve got!
• Enjoy summer fruit! Instead of reaching for a candy cane or chocolate bar, snack on a piece of fresh fruit. Have the fruit prepped and ready to eat in the fridge so it is the first thing you see when you open the fridge. I like to chop up my pineapple and watermelon ready to grab and go.
• Get creative with your favourite festive baking! Try to find some healthy alternatives to your favorite recipes and create your own healthy version that works for you! There are so many small ingredients swap you can do to make your recipe a bit healthier!

Don’t restrict yourself from your favourite foods and don’t feel guilty for not making it to the gym like you usually would. The most important thing is to find a balance in your lifestyle that works for you. You could always just try an maintain your weight over this period instead. Do your best and enjoy your holidays!