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Fuel to Perform Nutrition

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25.01.2022 Carbs, when to eat them and which ones to pick? picking what carbs to eat around training strategically can be highly advantageous avoids any gastrointestinal discomfort, ensures you’re actually using the carbohydrates from the foods you’ve eaten for energy and enables you to go into a workout with the adequate energy and fuel to train hard #food #training #carbs

24.01.2022 SWEET TOOTH ANYONE? 100 calorie zucchini brownies Anyone else suffer from chronic sweet tooth? I quite literally make these every single week to have every single night 200g natvia brown sugar 2 eggs (L) 2 firmly packed cups of thin shredded zucchini... 330g woolworths homebrand applesauce 2 tsp vanilla essence 70g cocoa powder 45g @amazoniarawfit choc performance protein 35g oat flour or coconut flour 2 tsp baking soda 1.5 tsp baking powder 1/2 tsp cinnamon Salt 100g milk choc chips Preheat oven 175 degrees. In a small square baking tin, spray with oil and pour a small amount of flour in it and hit the sides so it covers the whole tin. This is to stop the brownie sticking! In a large bowl, mix together natvia, eggs, zucchini, apple sauce and vanilla essence together in a bowl. Once mixed well add cocoa, protein powder, flour, baking soda, baking powder, cinnamon, salt and stir well. Once mixed together, add the choc chips. Pour into tin and bake for 50-55mins. Checking around the 50mins so the top doesn’t burn. (My mistake the first time ) For a better fudge texture, allow to 100% cool in the fridge so they harden up a little. If want love icing and want a low cal icing, refer to below. 60g dark chocolate chips 2 tbsp (30mL) warm nonfat milk 60g yopro banana yoghurt 20g cocoa powder To prepare the frosting, add the chocolate chips to a microwave-safe bowl. Microwave on HIGH for 20 seconds. Stir and microwave for another 20 seconds. Stir for at least 1 minute, or until the chocolate chips are completely melted. (If necessary, return the bowl to the microwave for an additional 5-10 seconds). Add in the milk, Greek yogurt, and two cocoa powders, and stir until smooth. Spread on top of the cooled brownies, and slice into squares. #healthydessert #healthyrecipe #healthy #brownies See more

23.01.2022 Well that’s a wrap always a pleasure competing alongside my girl

22.01.2022 Oat Crumbed Chicken Tenders 90g oats, whizzed into powder/crumbs with blender 1.5 tbsp. garlic salt 1.5 tbsp. italian herbs... 1 tbsp. sweet paprika 3 tbsp. nutritional yeast 2 eggs, whisked 600g chicken breast, sliced into tenderloins Preheat oven to 200C. Line baking tray with baking paper. Whisk eggs in one bowl. In another bowl add the blitzed oats and other seasonings. Add the chicken tenderloins to egg mixture and completely cover then add them to the dry mixture and again, completely cover. Carefully place crumbed chicken on trays (don’t allow them to touch one another). Bake for 15 minutes, then turn over and bake for another 10 minutes. Remove from oven and allow to cool prior to serving. Thank me later See more

19.01.2022 In full happy mode when fed adequately, fast exercised and well slept deliveryyyy day has arrived! My favourite of all days. Hesitant to order a full box? Head down to the nearest stockist (mine is IGA) and grab a single meal to trial. I’d be lying if I said @mymusclechef weren’t the best pre-made meals on the market right now. So when you realise how damn good they are, move onto putting in an order online for a nice juicy box!! Trust me, delivery day ...is full of excitement Use the code TARA20 to get $$ off your first order too. Leggings from @lawless.australia which also have a pre-sale starting TODAY!! #mymusclechef #mealprep #healthymeal #healthy See more

19.01.2022 What’s everyone go to prepped breakfast? Mine is overnight oats. However, I do get bored fairly easy so I always switch it up with different flavours! Here are 4 of my favourites!! Another one on the list is cookies and cream using cookies and cream WPI from @trueprotein remember, tag me if you make any!! #overnightoats

18.01.2022 Recovery Nutrition Way too many people get this wrong - and that is OK but let’s try change that Common complaints I’m still hungry after I’ve had my meal I get soooo hungry at 2-4pm... I just crave sweets every night I notice a pretty common pattern of morning trainers too. They hit the 2-4pm mark and they are craving all the sweet foods under the sun. Advice from me? Go reassess your recovery meal. Are you really optimising it? If not, try change a few things around and see how the 2-4pm munchies are going for ya! 4 R’s: 1 Replenish: Replenish muscle glycogen stores with carbs 2 Rehydrate: Rehydrate with electrolytes (water/milk) 3 Repair: Repair damaged muscles with high quality protein 4 Rest: Ensure adequate sleep time as this is SO important It’s also important to get a 2:1 ratio of carbohydrates and protein. So whenever you are creating a meal post training, think of that. Ratio, ratio, ratio! Veg and fruit is just as important to get on the plate as your body REQUIRES all the little micro nutrients to repair and refuel too. #training #nutrition #CrossFit #recovery See more

17.01.2022 Mango & Coconut Weis Bar Overnight Oats // I was asked the other day what the recipe was to my weis bar flavour overnight oats. Tastes friggin amazing!!! 60g oats (quick or rolled) 150ml vitasoy coconut milk 1 mango squeezie yopro or chobani... 15g coconut true protein powder 15g sugar free maple syrup 90g of frozen raspberries 1. Weight out oats into a container or glass jar. 2. Squeeze out mango yoghurt over the top of the oats 3. Shake protein powder and coconut milk in shaker. Pour over the top 4. Mix together then add maple syrup 5. Pour frozen raspberries on the top of the oats and put into fridge overnight Remember, if you make this and post it - TAG ME! Especially if you decide to tweak the recipe a little. I'd love to see what you do #healthybreakfast #healthyfood #overnightoats #breakfast See more

17.01.2022 Real talk for ya Monday morning! I’ve had a few people ask me why I moved away from Sydney, why I discontinued working in the roles I was working in. Especially if the jobs I was in was once my dream job and not roles that are easy to come by. So I thought I’d clear the air. I loved my roles. Every moment of them. I just wasn’t where I needed to be. I really just wasn’t doing what made my cup full. I had some of my closest friends say Tara are you really happy?..... This was a huge realisation for me and forced me to reflect on where I wanted to be. I loved my job, I loved what I did but not where I was. I just was not truly happy. I was purely working just to earn money to live. I was constantly stressed and I am talking suuuuper stressed. I needed to do this for my sanity. When deciding to leave, it was such a mental battle between what I knew would really make my soul happy and then what people would think of me. Leaving it all behind and starting a life up here again. But I knew I just had to do it.. I couldn’t have asked for a better, more rewarding and challenging role that I am in right now. I love it. Moral of this little spiel. One, don’t spend hours caring about what people think of you, it’s your life, live it however you want and two, don’t expect to walk the path you once thought you were supposed to walk - doesn’t always pan out how you initially expect! See more

16.01.2022 CHALLENGE ACCEPTED @jacobhohua this challenge was from you! No better way to get changed then upside down, on your hands right? @raw_iron_ Below are the people I’m tagging and you HAVE to do it @laura_ashleighh @deeajsmith ... @giselevandenberg @princehuskie @ctofficial__ @rayrays_2 @katy.skeatsjones @celeste_teneil @ellejlandgrebe @shemlazarus See more

16.01.2022 SAVE THIS ONE FO SHO If you don’t like Mexican... you can’t sit with us but really, I can guarantee Mexican is 99% of the populations favourite cuisine! So, why not understand how you can make it healthy? I posted this a while back but everyone seemed to love it so I’ll share it again! Few little swaps can make a world of a difference!! #healthyswaps #foodie #food #mexican

15.01.2022 MORNING what are you grateful for this morning? For me, I wake up grateful for... my body. why? because I’m strong, I’m fit, I’m healthy, I can run around with my dog, I can run along the beach and it’s what keeps me alive ... my little family. why? because i have so much love to give and pouring it into @jason_gush and my fur baby kai makes my heart feel so full my past. why? bad and good, because it’s shaped me to be the woman i am today. I never say anything has happened TO me, it’s happened FOR me this weekend. why? since moving back to the coast, 8 months ago, I haven’t seen my parents or my best friend @ellejlandgrebe for that long. this weekend I head to Byron to spend the weekend with all of them - suuuuper freaaaking special for me Happy hump day #grateful #goldcoast #happy See more

14.01.2022 Convenient foods don’t have to be low nutrient dense foods. I always look forward to my fortnightly subscription from @mymusclechef Minimal time? Can’t bring yourself to preparing for the week? If you feel as though prepping your food is the last thing you want to be doing on your weekends (occasionally guilty of this), why not opt for pre-prepared food that not only tastes the goods, it’s macro friendly meeting all kinds of needs and has a huge range to choose from! What to try my muscle chef? Use code TARA20 for $$$ off your first order #mealprep #foodie #prep @ Gold Coast, Queensland

13.01.2022 easy like a sunday morning #byronbay

11.01.2022 AT HOME WORKOUT // was a hard yakka! although it sucks we can’t use the gym, in the long run it’s much better off. Too be honest with you though, this workout was pretty tough.. and of course fun. I have put up what I did exactly and then alternatives if you don’t have specific equipment. 10min EMOM:... 5 front squats + 5 hang power cleans Bent over row 3 x 8 Conditioning - 5 rounds: Run to the end of my street and back 80, 70, 60, 50, 40 double unders 10 DB thrusters @15kg (5 each arm) 10 OH plate lunges @20kg 5 deficit HSPU 10 weighted sit ups Block run with a weighted vest Equipment/movement alternatives: Double unders half the reps for jumping squats Deficit HSPU normal HSPU Thrusters burpee push ups I’m very lucky that my gym @raw_iron_ has allowed us to take equipment home however, people that haven’t done that, get creative!! What can you use to add weight (e.g. fill an eski with water). If you have some equipment and not others, change a few exercises #homeworkout See more

10.01.2022 Just hanging with ma mate Slater Totally jumped at the chance to get out of the house today on my lunch break for an outdoor run around whilst the rain stopped. Sometimes I genuinely miss outdoor training, always good to switch it up This week has been busy, busy, busy, so it’s good to know that @mymusclechef has my back. Having to go straight back to work I had to have something quick. Nuked it for 2 mins then munched on that bad boy. The best prepackaged meal...s on the market Use CODE: TARA20 for $20 off #training #outdoor #crossfit #mymusclechef See more

08.01.2022 Get your snacks on point during this crazy period, a lot of people are working from home. Recipe for over eating out of boredom! This time, is the best time, to listen to your hunger and fullness queues! Make your snacks substantial so you feel full and satisfied so the little snacking monster doesn’t come peaking through 4 rules! Quality carbs, quality protein, quality fats and colour. Substantial, satiating snack meal #snacks #healthyfood #healthy #foodie

08.01.2022 happy little vegemite not my birthday without buying myself some plant babies #goldcoast #happybirthday #birthday

08.01.2022 CURRY RECIPE // This little piece tastes the bomb!!! I’m a creature of habit and with my food I tend to eat the same thing over and over. Now that this isolation stuff is happening, I’ve decided I want to get myself into the kitchen more cooking some newbies! So here’s my lunch for this week 500-600g chicken breast, diced 1 tbsp. extra virgin olive oil 1 brown onion, diced... 3 cloves of garlic, chopped finely 1 small red capsicum, chopped Handful of snow peas 1/4 kent pumpkin, diced (2.5cm) 400ml low fat coconut milk 1 tbsp. cornflour 3 tbsp. tomato paste 2.5 cups (375ml) low salt chicken stock 3 tsp. mild curry powder Juice of 1 lime 1 red chilli, chopped (optional) Coriander (optional) Method: On medium heat, warm up the oil and add chopped onion and garlic. Sauté until onion is translucent. Add the chicken and the curry powder and cook, stirring occasionally, for 3-4 minutes, until chicken changes colour. Add stock, veggies and tomato paste. Stir to mix through, bring to boil, then lower the heat and simmer covering with the lid. Let simmer for 15 mins or until chicken is cooked through and pumpkin is fork tender. In a small bowl, whisk coconut milk and cornflour. Add it to the pot with the lime juice and salt and pepper according to taste. Simmer for an additionally 5 minutes to allow thickening of the sauce to occur. Garnish with chilli and coriander (if ya a coriander fan like myself ) Remember to TAG ME if you make it, I want to see your creations!!! #healthyrecipes See more

07.01.2022 Anyone else getting over the fact you go into woolies and there is legit no decent meat left? it’s suuuuper frustrating!! BUT, these meals have been doing me wonders they have been my life savour at the moment!! No meat, no worries. @mymusclechef has me covered for those time foooor sure. Such a good back up food use code TARA20 for a wee discount at the checkout #mymusclechef #MYMC #mealprep

06.01.2022 simple as this ... when you shop for food, and you want to make a one for one swap, you must compare apples for apples, not oranges for apples. Just doesn’t make sense. A lot of people believe dairy is bad for them and the healthy alternative is to swap to a coconut yoghurt. I’m here to tell you that you’ve been told bullshit - cause it ain’t the case. Dairy, in this case yoghurt, has exceptional health benefits. Protein, calcium, low sugar and low satur...ated fat. The complete opposite to this coconut yoghurt. And this is only the natural variation, imagine the sugar in the flavoured versions! Just be mindful when you shop, that product that claim to be healthy or you’ve been told they’re the healthy alternative.... I suggest making your own judgement but actually comparing the two #nutrition #facts #food See more

06.01.2022 Rigs delivering the goods... plus extremely cold feet @rigsrecovery

06.01.2022 What do you think sports nutrition looks like? Let me get things straight before I go into it though, in the hierarchy of needs for an athlete, general nutrition is number one. If you don’t have that one right, I never even bother looking the rest of the aspects. Sports nutrition can often look a little different to general nutrition and can come to a shock to some too. Especially on comp days, game days or race days, foods that are considered unhealthy are ...exactly what the athlete requires at that time. Highly processed foods are typically what they will require, especially with multiple events or long events. These foods are consumed to the quick absorption rate, giving a quick source of energy to the working muscles. These foods, should not, and I repeat, should not consist of the majority of your diet. They can be had daily but that’s if an athlete has an extremely high training demand and these foods could come in handy or your training time for an individual requires these foods to get the most out of their training. General nutrition. The basics of it all. The most important of it all. Have this right or get help to get this right, you’re on the path to success. This is the most important foundation for an athlete or general fitness enthusiast. Just because you’re shredded already and you ‘look’ great, doesn’t mean you should be eating whatever you want. Eventually it will backfire. #training #nutrition #CrossFit #recovery See more

04.01.2022 why focus so much on our exterior? so focused on the way we look or the way we don’t look to fit it or find love why not focus on. growing your knowledge... making your soul beautiful..... learning self love and acceptance... being kind to others... personal growth... working through your insecurities... building an empire... finding gratitude in what you have... sitting in an epic vibe... enjoying your friends and families company.. Your life is quite literally what you focus on. Remember that I’m so guilty of it too but I’m aware of the fact that when I focus too much on my physical appearance, i forget about my internal experiences of happiness, laughter, gratitude and love. That ain’t no life to live. Your vibe attracts your tribe not what you look like. #selflove #goldcoast #growth See more

04.01.2022 Immunity.. Corona virus.. What should we do? Speaking from a nutritional perspective, you don’t need to buy into all these different products to support your immunity.. So I decided to repost my own post to remind you to just eat. Eat healthy food. Sure, be more mindful about your micronutrient intake.... These vitamins and minerals support your immune system. They: Decrease inflammation Development of immunity cells Acts as a barrier between our body and nasty substances Acts as antioxidants Supports cell membrane integrity Don’t stress. Look after yourself. Rest. Eat well #immunity #nutrition #healthylifestyle See more

03.01.2022 [NEW CHAPTER IN MA NEW CAR] Wonder why I’ve been so MIA from social media? IM COMING BACK TO THE GC 5 years ago I took a similar photo as I was driving 10 hours north to go to uni. I now take this photo, again to drive 10 hours north, back to the Gold Coast to start again. I have been privileged with a role with an amazing company @amazoniaco and will also continue to consult clients; current and new This is why I have been extremely MIA from social media in ...the last few weeks. I have literally been organising my new life. Yes, very different to what I thought my life would be for the next few years but I’m so excited for a this new chapter I thank everyone that has helped me get where I am today and what I have experienced so far. For now, my path has slightly changed unexpectedly and I start again... once again Peace out Sydney #dietitian #amazonia #fitfoodie See more

01.01.2022 Trouble sleeping? Sometimes you can’t help it. But sometimes you can With any type of goal in mind, whether it be performance or aesthetic, sleep is just as important as diet and training, if not more important. Sometimes sleep can often be the defining factor between you and your goal. Being sleep deprived can also increase your susceptibility of injury. It’s the time your body completely rejuvenates itself. Almost like a mini reset. Start being more mindful of it. I know grumpy Tara comes out when sleep is deprived. See how you feel, try to be more aware #sleep #performance #athlete