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25.01.2022 It’s funny and it’s not because it’s true

24.01.2022 And this makes it a week of my food. Today was day 1 of bday celebrations. I didn’t take a pic of my piece of his ice cream cake but it was decent sized lol Hope these posts were helpful to some.

24.01.2022 New at Coles (and currently 50% off) - an excellent replacement for Nutella. Awesome ingredients, amazing taste

23.01.2022 Confused by all the nutrition messages and opinions? Listen to this podcast. Tim was one of my favourite lecturers at Deakin. Podcast in everyday language, no fake science as many others like to spread https://podcasts.apple.com//thinking-nutrition/id1494549885

22.01.2022 Let’s talk frozen meals. There are so many products available with various health claims, it’s really tempting to buy them. Here are three products that I go for when I don’t have precooked meals in freezer. All available at Woolies (I’m sure coles would have the equivalents as well) Sweet potato mash - 100% sweet potato. Just microwave or warm up on stove and done.... Frozen salmon fillets - I like these as they don’t need to be defrosted before cooking. No sauces or seasoning, just 100% salmon. Frozen baby beans and mushrooms - very tasty, microwavable veg with a bit of garlic butter. Just beware that the other varieties of this product doesn’t have wholefood ingredients. I only ever purchase these. So in total a few minutes microwaving and you have a healthy frozen dinner. All together it costs $13.80 for two serves (a bit more if you like the whole bag of beans and mushrooms for one person, as I do)

21.01.2022 My favourite kind of snack or dessert

21.01.2022 Interesting awards. Have you bought any of these products thinking they are a healthy option? https://www.bodyandsoul.com.au//e460becb9607cef4d11db24440

21.01.2022 Easy way to get your portions right: - Get the size of your plate/bowl right. Chances are if the plate is too big, you’ll eat more. Better go with smaller and have seconds if still hungry. This bowl has a 20cm diameter. - half the plate veggies (tomato, cucumber, radishes, red capsicum, spring onion)... - 1/4 plate protein (lean pork mince and black beans cooked with tomato paste, stock and various spices) - 1/4 quality carbs (quinoa) - add some healthy fats (extra virgin olive oil) - flavour (add herbs and spices. I added some cheese and apple cider vinegar and salt to veg) Take your time to enjoy the flavours and textures. Mindful eating helps recognise earlier when you’ve had enough and increases enjoyment of the meal too.

20.01.2022 Gorgeous mince and lentil bolognese sauce. Can be made with just mince or just lentils. Use whatever veggies you have available. Easy, nutritious and makes a big batch with plenty left over to freeze. Recipe in my insta story https://instagram.com//ivananikic_nut/2267262562647594570

19.01.2022 Boiling some eggs for lunch and chopping up a few veg for salad while they cook. Took me only a few minutes and bonus I put some in a takeaway container for lunch tomorrow too. All I have to add is chicken pieces now (already waiting in fridge from last night’s dinner) and lunch for work is done. Not only does it save me time and $$$ having to look for food tomorrow but it’s so much healthier too. You know exactly when you’ll need to eat - why not plan for it instead of leaving yourself to make decisions when the time comes?

19.01.2022 Just old fashioned home cooking. You can’t get this kind of quality or taste in a take away shop. At least I haven’t found one yet. What’s your favourite winter dish?

18.01.2022 If you have kids who like hot dogs... Found this at Woolworths today. Look at the ingredients list compared to Don’s frankfurts (and the notable absence on numbers...).

16.01.2022 Black bean pasta with bolognese sauce and cheese. This pasta tastes great and has an impressive protein and fibre content! Just be mindful of the portion size as it’s calorie dense. That said, with all the fibre and protein you’ll feel fuller after this too.

15.01.2022 When you have all the time in the world to make a lovely meal I don’t make risotto often, it’s such a time demanding dish. Standing and stirring for 45min is not my usual kind of fun. But today I had time so I read my book and stirred slowly and made this delicious meal. It was a big hit with the boys too. Do you find yourself making different food now that you can’t leave the house as much?

13.01.2022 This episode is well worth listening to, especially as we’re facing this virus. https://podcasts.apple.com//thinking-nutriti/id1494549885

13.01.2022 How do you cook??.... I see this question so much. From how do you cook chicken but keep it juicy (cover it with milk and rest in fridge for half an hour before frying) to how do you get your burger patties to stay in one piece while cooking (also refrigerate for 15-20min and make sure pan is hot). What’s your biggest cooking fail that you’d like to fix?

12.01.2022 This episode is great! https://podcasts.apple.com//thinking-nutriti/id1494549885

12.01.2022 Freshly picked strawberries Will go back tomorrow for some cherries

12.01.2022 In our 2021 challenge group we’ve been busy making small changes to our diets every week. So far we’ve addressed hydration, fruits and vegetables. These changes alone can make huge impacts health wise, adding many missing nutrients and crowding out the less nutrient dense foods. How are you tracking with your 2021 goals?

11.01.2022 I get asked often whether coffee is good or bad for you. Here is a great summary of the research. Personally I have 3-4 cups of black coffee per day. One thing I am careful with is that I don’t have it after 3pm as I don’t want it to interfere with the quality of my sleep

11.01.2022 So I went to the shops and noticed something. The green grocer was overflowing. None of the fruit or vegetables were missing. Plenty bargains too! The butcher had full stock too. The little deli had plenty cheese and bags of dried beans and pulses. You don’t need much else. Cook up a few meals and freeze portions of it. Enjoy all the lovely produce that will support your immune system and if you do get sick, there will be nutritious meals already in your freezer. Get plenty sleep. Sleep is very important for our immune system too. As is exercise. Stay away from crowds and go for a walk at a local forest or big park. Fresh air, sunshine for extra vit D and nature to destress. We don’t need much else.

11.01.2022 2020 is nearly done and dusted. It’s safe to say it was an unexpected year for us all. Many of you might be setting your New Year resolutions this week. Is ‘getting healthy’ once again on your list? Tried all the diets, shakes, detox potions? Got fit but feel tired all the time or still end up soothing your emotions with food? Or simply just don’t even know where to start? If you don’t want to be part of the 80% who give up on their resolutions mid February, I might have jus...t the challenge for you. I have created a new group that you can join for free now until 11.59pm on the 31st Dec 2020. Once midnight hits, I’m closing the doors. In this group I will be coaching you weekly to make small changes in your diet and habits that will completely transform your nutritional habits by end of 2021. No diets, supplements or gimmicks. No selling of products. I will teach you how to nourish your body to reach your highest potential. And I promise you that if you follow along, in Dec 2021 you will have to find a different New Year resolution. You have absolutely nothing to lose but so much to gain. Who’s ready?? https://www.facebook.com/groups/3861144947252196/

10.01.2022 Freshly picked strawberries Will go back tomorrow for some cherries

09.01.2022 Funny but also a very common problem this year. Find yourself drinking out of boredom, anger, boredom or stress? Our culture has not equipped us very well to deal with those feelings and often we go towards alcohol and/or food to escape those feelings. A lot of people would like to change those behaviours but don’t know where or how to start and are scared that they’ll fail, so they never even try. If you have learned to manage those feeling in a healthier way, how did you d...o it? Personally I find meditation has taught me how to sit with my feelings without having to change or supress them. It took some commitment and persistence but then it finally clicked. And no, it doesn’t mean that I meditate when I’m bored. I’ve learned through meditation to be able to recognise when I’m feeling a certain way and not to act impulsively. Interested? Let me know. See more

08.01.2022 Funny but also a very common problem this year. Find yourself drinking out of boredom, anger, boredom or stress? Our culture has not equipped us very well to deal with those feelings and often we go towards alcohol and/or food to escape those feelings. A lot of people would like to change those behaviours but don’t know where or how to start and are scared that they’ll fail, so they never even try. If you have learned to manage those feeling in a healthier way, how did you d...o it? Personally I find meditation has taught me how to sit with my feelings without having to change or supress them. It took some commitment and persistence but then it finally clicked. And no, it doesn’t mean that I meditate when I’m bored. I’ve learned through meditation to be able to recognise when I’m feeling a certain way and not to act impulsively. Interested? Let me know. See more

07.01.2022 Should I be counting calories, macros, fasting, follow no sugar, low carb or low fat, artificial v natural sweeteners, do I eat too much or too little, should I go vegan, detox, how do I fuel my workouts and what supplements should I take? What’s your most burning question in regards to your nutrition?

07.01.2022 For those of you who like to read research articles (yes, some of us love it ), this paper is really good. It addresses the issues behind maintaining weight loss and I found it very thorough. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452198/

07.01.2022 Do you plan your meals or just make it up on the spot? I used to go through that dreadful ’what should I make for dinner tonight?’ process. When you buy random groceries and then forgot why and then you can’t be bothered cooking and by the end of the week you have a fridge full of rotting veggies and meat that’s gone off... I don’t remember the last time I threw away food. And I don’t agonise over what to cook either. 15min spent planning saves me so much time and $$$

06.01.2022 Do you take food with you when you go to work/ go out or do you buy whatever you come across along the way? I find the looking for food stressful. It’s often expensive, I can’t find what I want and it leaves me either too stuffed or not full enough. I love making meals that leave enough leftovers that I can take to work for lunch. Add some fruit, nuts and seeds, maybe protein and some herbal teas and I’m set for the whole day. This is what I took with me today - leftover tuna salad (extra boiled egg added in), strawberries, blackberries and grapes, almond, pepitas and goji berries (just 100% dried goji berries, no added sugar or syrups), pure whey protein isolate, herbal teas.

05.01.2022 Friday! The day where my imagination and planning end Had about 3 coffees and 2 cups of tea.

04.01.2022 Weekend breakfast What’s your fave?

01.01.2022 So it was one of those days, got stuck out of the house and instead of lunch had a coffee and leftover muffin from Marc (bless him, he chose the gluten free muffin so that I could share with him even though I said I didn’t want any). Had a bigger afternoon snack to make up for skipping lunch. Dinner was chicken soup as I was bulk cooking the chicken breasts for later this week.