Welcome to the first blog post from Bitewize Nutrition! We are excited to be here and so glad that you are too! This is where you will find all sorts of helpful information on your voyage to a healthier you through good food choices. Not only will this blog give you up to date information on relevant nutrition research but you will also find delicious and inspiring recipe ideas, suggestions for re-fuelling post training sessions, weight loss tips and also be a part of my own nutrition adventure!
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It was the first in the 2014 ITU World Triathalon Series in Auckland this weekend, and whilst I would love to say that I participated, I sadly, did not. However, the sun was shining and I did glimpse the competitors on the bike leg as I walked down Queen St to my favourite gym. I am determined to be able to do a pull up (yes that’s right, just one would be great right now, I will work on multiple pull ups once I’ve mastered one). So I headed to the gym and was attempting my pull ups and squats but all I could think about was what delicious food was I going to consume once I was home again. I won’t bore you with my workout or how I had to get Mr Muscles next to me to help me get the squat rack set up because I had neglected to work out how short I was in relation to where the bar actually was. But I will share with you what I dreamt up in my head when I was envisaging my post workout snack as I was hanging from the pull up bars (yes I spent most of the time hanging rather than ‘pulling up’).
Banana and Bursting Blueberry Smoothie
1 large banana
1/2-1 scoop protein powder (I used vanilla) You could use trim milk powder also
1 tsp chia seeds
1 tbsp LSA (Linseed, Sunflower seed and Almond mix)
2/3 cup milk of your choice
Additional water depending on how thick you like it
Blend all ingredients together. I added some coconut chips to finish it off.
Macros: Carbs – 53g Fat – 9g Protein – 31g Total calories – 410
This tasted delicious and did not last long, nor did it take long to make.
Blueberries are an amazing berry, not only do they make my smoothie photo look that much better with their incredible colour, but more importantly, they are a great source of fibre and antioxidants. Antioxidants are important as they help to fight against free radicals which can damage cells and DNA structure.
LSA adds fibre and healthy fats to your diet.
Chia seeds are pretty great too. You may not have used them much, but I seem to be seeing them in more and more recipes. For a plant based food they are pretty high in Omega 3 fatty acids, the ones that are normally found in your fatty fishes and the ones that we need to be trying to eat more of to balance out all the Omega 6 fatty acids that we consume. Chia seeds also add more fibre to the smoothie, helping you to feel full longer. You will notice, that if you leave your smoothie to sit longer it will get thicker. This is due to the chia seeds. When mixed with liquid, the seed swells, creating a gel like substance. This can actually be used as an egg replacement in recipes!
So you can see why this was a pretty good choice for a hot afternoon after my workout. You will see it is actually quite high in calories, at 410, depending on how much protein powder you use and the type of milk you use. Therefore this smoothie should be enjoyed when factoring in your own individual nutrition and activity requirements and not necessarily as an additional meal/snack to your day.
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