Sustainable Nutrition

New recipes added. Head over to sustainablenutrition/recipes.ie for the downloadable PDF's. Subscribe and join our mailing list to stay in the loop and never miss recipe updates!!

When it comes to improving our diet, what is one piece of advice that is repeated time and time again? "EAT MORE FRUITS & VEGGIES" ... Sure sure sure....that sounds easy. But in an age where convenience often beats reason, it's not always easy to put this advice into practice! . It's no secret that adding veggies to our main meals is vital, and has a massive affect in terms of nutrients, feeling of fullness (and therefore adherence to a healthy eating plan), and long term disease prevention. . One method we implement with our clients is a weekly 30minute veggie prep that simply involves preparing your favorite veggies at the start of the week and storing them in the refrigerator, remaining fresh for upto 4days. . The time this saves is just as impressive as the overall effect it can have on your total vegetable consumption. When you open your fridge to a shelf filled with pre washed, pre sliced veggies ready to use, it makes putting together a healthy balanced meal much easier . There are numerous ways to do this in practice, which depends on individual preference. . An example of a veggie prep we use is: Broccoli & asparagus washed, cut, and ready to use for lunches A vegetable baking mix of zucchini/bell peppers/red onion/butternut squash. Salad mix of baby spinach/sliced tomato/rocket. Mixed fruit portioned snacks of Strawberries/bannana/blueberry/almonds (Adding skyr yogurt when using) . If you are struggling with your diet, or simply don't know how to structure a sustainable, long term healthy eating plan, the accumulation of minor habits such as this are what will give you the power to take control. #nutrition #diet #food #mealprep #mealplan #health #wellness #habits #weightloss #fatloss #fitness #sustainablenutrition

Delicious recipes incoming!! https://www.sustainablenutrition.ie/recipes Tired of cooking the same recipes week in week out and want more variety?... Head over to our new recipe section on our website for some inspiration. . We already have a variety of healthy recipes uploaded, with many many more incoming! Our members have access to a full library of recipes just like this, personalized with custom macros to hit correct energy requirements and smash goals! . We will be gradually uploading new recipes each week, so stay posted on our IG to keep updated @sustainablenutrition_ . . #recipes #food #weightloss #cooking #nutrition #diet #coach #foodie #sustainablenutrition #breakfast #lunch #dinner See more

Food spotlight - The versatile Bell pepper. . With a variety of flavors spanning across the available varieties. Bell peppers are an antioxidant powerhouse with a high vitamin C & vitamin A concentration. . Given the many ways of cooking and enjoying bell peppers it's a mainstay in many of our plans. Spending 20minutes at the start of the week/weekday, chopping and trimming a 3 pack of bell peppers is a fantastic convienient way to ensure you always have some to add to your m...eals throughout the week without the need to constant prep! . #foodie #vegetable #healthy #nutrition #mealprep #vitamin #fitness #weightloss #sustainablenutrition See more

Absolute scenes... #detoxtea #skinnytea #bullshit #nutrition #health #fitness #weightloss

Why is it that the word 'diet' is so commonly associated with suffering and food restriction? Often times, with a 'diet' spanning over a couple days/weeks before the inevitable relapse. . Apart from the motivation draining effects of this yoyo way of eating, this also has a massive impact on our relationship with food for our entire lives. . The sooner we move away from the idea of a diet being a 2week fast, and rather a sustainable way of eating a balance of whole foods and.......not so whole foods, the better! . For us, that balance is 80:20. Losing weight, and keeping that weight off doesn't require kale salads for every meal! . Discipline is choosing between what you want now, and what you want the most. Control your habits - Control your discipline. . #weightloss #diet #nutrition #nutritionist #sustainablenutrition # quote #food #health #habits See more

That feeling after you started 'creatine loading', then someone tells you it wasn't necessary.... #cocaroach

The answer: Yayin the right context as is the case with all nutritional supplements. Creatine is a combination of three different amino acids: glycine, arginine, and methionine, with roughly 90% being found in the skeletal muscle. It's a fundamental component in how your body creates its primary form of energy in muscle cells - ATP. When muscles contract explosively, or for brief intense work lasting no longer than 8-12 seconds, creatine phosphate is how the muscle crea...tes the energy necessary to do it. ATP & creatine phosphate act as a quick acting energy source until the biodegradation of carbohydrates (glycolysis) and fats (lipolysis) release further energy into the body. Athletes with more fast-twitch muscle fibers, like lifters and sprinters, tend to respond more to creatine than athletes with more slow-twitch muscle fibers, like endurance athletes. That doesn't mean that endurance athletes can't benefit from creatine! Is creatine safe? Despite a lot of hollow claims (with zero solid evidence) there is a wealth of studies all providing the resounding conclusion that creatine does not cause damage to the liver, kidneys, or any other organ. Is a loading phase necessary? Absolutely not, however it may help accelerate things slightly, but not enough to outweigh the likelihood of experiencing bloating, stomach discomfort and some other temporary side effects. Supplementing with 3-5 grams per day, daily, is the best protocol. In summary, some proven benefits of creatine supplementation includes:Increased muscle strength and size, Enhanced recovery, Improved sprint performances, Enhanced brain function. Creatine may aid training and performance, indirectly. Supplementing with creatine and sitting on the couch all day will not increase performance, size, or strength. It is a ‘supplement’ and should be treated as such. #nutrition #supplements #weightlifting #powerlifting #sprinter #muscle #creatine #sustainablenutrition

We are adding brand new recipes each week for our members to choose from. We've seen some great success already with this 'drag and drop' type of plan, allowing greater flexible and variety to our plans, allowing clients to map out their own plans under our guidance With all recipes hitting specific criteria before making it into our plans, you can be sure each meal is ticking all the right boxes Gone are the days of boiled chicken and plain broccoli! Sign up with us, a...nd get started today! #recipes #mealplan #weightloss #muscle #nutritioncoach #nutrition #goodfood #healthyfood

Ever thought about meal prepping? A major weapon in the arsenal of anyone trying to improve their eating habits is preparing meals in advance. Some benefits are: Helps save & ... Helps you stay on track with your goals by controlled portions and ingredients. Reduced stress as you avoid last minute decisions or rushed food prep. Overall more nutrionally balanced diet. This delicious chicken fajita bowl was prepared in 40minutes, and covers lunches for three days. A massive aspect of our sustainable plans is time management and efficiency. You dont need to cook every day, or even spend hours in the kitchen on 'prep days' to maintain a healthy diet. Working with each individual to create healthy habits, such as meal prepping, allows for continued success long after working with us. DM us for a no commitment consultation, and learn about the keys to meal prepping and how we may be able to help you hit your goals. #sustainablenutrition #mealprep #nutritionist #dietplan #diet #weightloss #nutritioncoach #foodie #hashtag

Vitamin C, or ascorbic acid, is a water-soluble vitamin, meaning that your body doesn't store it, therefore it must be obtained through the diet. There are a wide range of fruits and vegetables easily available that contain an adequate amount of vitamin C. Sticking to your 5-a-day will almost guarantee you hit the RDI for vitamin C. Vitamin C is a powerful antioxidant that can block damage caused by free radicals (substances that damage our DNA). Thebuild upof these free ra...dicals over time has been linked with development of health conditions such as cancer, heart disease, and arthritis. One of the most common mineral deficiencies across the general population is Iron deficiency the most common cause of anemia. Consuming an adequate amount of vitamin C has been shown to enhance iron absorption, with some studies reporting an increase up to 67%. Signs of vitamin deficiency include dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; dry, scaly skin; decreased wound-healing rate, easy bruising; nosebleeds; and a decreased ability to fight off infection. Si Señor, it's important ________________________________ #SustainableNutrition #Weightloss #muscle #Nutrition #Diet #Health #Fitness #Foodie #Nutritionconsultant #Wellness #eatwelllivewell #dietcoach #cleanbulk #weightloss #gains #macros #shredded #vitamins #vitaminC

Amino acids are commonly referred to as the building blocks of protein. Branched chain amino acids or BCAA's, make up 3 of the 9 essential amino acids. Leucine, Isoleucine, and valine are 'essential', meaning they cannot be produced internally and therefore we must get them through our diet. BCAA supplements are often marketed to improve muscle gain and enhance performance. Studies have found that BCAA supplementation may reduce muscle soreness post training, but when consu...med with a diet of adequate protein to an individual, the results are negligible. A meta analysis in 2017 further highlighted that an increase in the rate of muscle protein synthesis (growth) requires adequate availability of all amino acid precursors, concluding BCAA's alone do not promote muscle anabolism (GAINZ) Therefore, only in situations where there is a lack of protein in the diet, should BCAA's be considered necessary. Inadequate protein consumption can happen in some situations such as during a competition weight cut, or loss of appetite due to illness etc. Consumption of 'complete proteins' which contain all 9 essential amino acids should come first. Complete protein sources include poultry, eggs, red meat, fish, cheese, yogurt, quinoa, or whey. #SustainableNutrition #BCAA #supplements #Weightloss #muscle #Fatloss #Nutrition #Diet #Health #Fitness #Foodie #Nutritionconsultant #Nutritionist #Wellness #eatwelllivewell #dietcoach #gains #macros #shredded #motivation #Transformation #Fitfam

If you were about to run a marathon, 26miles, with no training, would you take off sprinting, or would you take a slower pace? ___________________________ Set your goal, commit yourself, and whatever happens from point A to point B, happens ___________________________... Slow progress is exactly that, progress. BE PATIENT. #Weightloss #weightlossmotivation #weightlossjourney #Nutrition #Nutritionist #motivation #Wellness #Fitness #muscle #Transformation #focus #exercise #sustainablenutrition