What falls within the Proteins, Carbohydrates and Fats categories?

Many of you often ask what falls within the categories of protein, carbohydrates and fats. There is so much information and many websites out there, it can be confusing. So to help you out I have collated a list for each category, please add/remove any items you may/may not prefer as not everything on this list will be your preference or even agree with your body! (Note this is not an exhaustive list and items are not listed in any particular order)

Remember, everyone is different and each individual’s body will respond differently when they process the food they eat. It’s how you cook these foods below and how you combine them that make them powerful fuel for your body. There is also a little science in cooking and the combination of food to get the most nutrients and vitamins out of them.

Ideally, where possible, get organic ingredients. When it comes to meat grass-fed is best as that is the way nature intended. If the meat that you eat comes from an animal that only eats grains (which may or may not be genetically modified) remember that is always going to be passed onto you in some form.

Key things to look for when choosing your food:

• Choose food/ingredients which is its natural state and full of colour
• Choose food/ingredients that has been grown in nature not in a lab

Anything packaged and lasts for more than 3 – 6 months will most likely contain chemicals to preserve its shelf life. Be mindful of advertising and packaging, if you dig a little deeper, you’ll find the real truth to the source of that product.

Remember – you are what you eat!

PROTEINS:       ·      Fishes (Salmon, Tuna, Anchovy, Mackerel, Eel, Scallops, Shrimps, Snapper, Squid, Trout, Abalone, Clam, Crab, Lobster, Mussel, Oysters Herring, Codfish, swordfish etc.)       ·      Eggs       ·      Beef, Veal       ·      Lamb       ·      Chicken       ·      Pork       ·      Duck       ·      Goose       ·      Turkey       ·      Quail       ·      Rabbit       ·      Cheese (cow, sheep, goat)       ·      Liver       ·      Chickpea       ·      Beans (Kidney, Lentil, Lima, Mung, Navy, Pinto, etc.)

CARBOHYDRATES:       ·      Green Vegetables (Spinach, Kale, Broccoli, Brussel Sprouts, Watercress, Cucumbers etc.)       ·      Fruits (Banana, Currant, Grapes, Kiwi, Mango, tomato, Apple, Berries - all types, Dates, Figs, etc.)       ·      Vegetables (Artichokes, Capsicums, Carrot, Celery, Eggplant, Fennel, Lettuce, Parsnip, Potato, Sweet Potatoes, Cabbage, Cauliflower, Mushrooms, Beetroots, Olive, etc.       ·      Avocadoes (also high in good fats)       ·      Grains (Millet, Oats, Rye, Wheat, Barley, Buckwheat, Rice etc.)

FATS (good fats):       ·      Butter       ·      Coconut       ·      Animal Fats (from a grass fed and/or organic animal)       ·      Fish Oils       ·      Hard Cheese       ·      Nuts (Brazils, Walnuts, Almonds, Hazelnuts, peanuts etc.)

HERBS & SPICES/Miscellaneous:       ·      Cayenne pepper       ·      Chili pepper       ·      Clove       ·      Allspice       ·      Coriander       ·      Parsley       ·      Cumin       ·      Dill       ·      Honey       ·      Cinnamon       ·      Ginger       ·      Tumeric       ·      Carob       ·      Vanilla       ·      Cacao       ·      Sesame       ·      Tea

Doing too much

Trying to be good at too many things and finding myself failing to meet expectations, not just others but mainly my own high expectations.

Sometimes I need to remind myself to ‘stop and smell the roses’ because really, life passes by pretty damn quick especially as we get older.

Do you find yourself trying to do everything? It’s not that someone else can’t do it, but it’s easier doing ourselves right? I mean, it takes less time to just do it rather than explain the process to someone else. We know what we want and we can get it done… the problem is, there is no time because you have added to the ‘to do’ list which seems to grow and grow no matter how much you keep ticking items of that list.

The average person can only really focus on 2 - 3 goals in a period and do them well. You can’t be good at everything, you simply do not have the time or capacity. Despite thinking you can look after your family, work, play team sport, catch up with friends, look after your health and take over the world; something has to give at some point in time.

I learnt this the hard way, trying to do too much. It wasn’t by choice but more by coincidence, we had a family emergency, my partner and I weren’t spending any quality time together because we were busy working in and on our business, working hard on improving my football game as well as trying to be good leader. I found myself drowning in the daily tasks and responsibilities I have chosen to take on. There are definitely things you can’t change and things that you just have to deal with but the key thing is to sit down and figure out what is your top priority right now. It may change in a week’s time, or a month’s time. But what is it that you need to achieve right now, today and this week? This brings us back to what are your top three goals? 

When setting goals, you have to ask yourself:

1. Are these goals going to make me happy?

2. Are these goals going to help me get to where I want to be?

3. Is it an achievable goal?

With these in mind, maybe your ‘to do list’ is reduced? Maybe it doesn’t matter what others think. Maybe you should start putting yourself first which in turns allows you to help others as well allowing you to work towards achieving your goals.

A positive mindset can be very powerful, it can make or break a person. So instead of putting so much pressure on yourselves to do everything and do it at a high level, sometimes 80% is good enough.

We are always our own harshest critic, so be mindful to treat yourself nice and give yourself a break once in a while.

Applications and tools that you can use that can help with your productivity:

•   Evernote Basic

•   Google Calendar or some form of calendar

•   Dropbox

We’ll be sharing ideas on how to become more productive so you can have more time to do the things you love like spending with your family and friends in coming newsletters so watch this space.

Reflection of our Journey so far

I’m not great with words, never been much of a writer and the thought of having to write blogs regularly as part of our new business model was daunting. But as I stood there looking at the Client Experience Board we put up at the studio on our Saturday night off, it actually made me teary.

A lot has happen in the last year, Louise and I decided to take the next step to open up our own health hub so we could reach out to more people, to help more people. Our little home business was growing but we couldn’t grow anymore due to limited space. So we spent a year looking around and finally acquired a place mid 2015. The permit process was painful to say the least but after months of paperwork, and a month or so of renovating the space ourselves while working our normal hours we finally opened the doors to our first little health hub on 13th Dec 2015 officially, Hopscotch Fitness in Burwood. 

Since then, we’ve been busy working away on all our businesses, Louise juggling her full time work and her Myotherapy business which has been solid and growing. Her healing hands and knowledgable mind has been able to help many and really it’s only a matter of time until she devotes her time to her passion making it a full time gig.

In recent months, we’ve been creating new processes and procedures to help build a stronger foundation for our business. It hasn’t been easy, it definitely has pushed our boundaries but we kept at it. It has also made me doubt myself, question myself if I’m good enough to do what I do, to build this empire we want, to help as many people as we can to live a healthier life. I still have so much to learn, could be so much better, but am I good enough? Am I where I should be? These thoughts creep into my mind with these new changes as clients join and leave our community.

As I stand looking and reflecting on what my clients have achieved and the joy in their faces, it makes me really proud to see the changes I have seen and they have experienced. I know where I want to be, I know what I want to do, I just need to push through and work on what will make me better. I believe in our service, I believe in our value, I just need to realise that it may not be the right time and right service for everyone we meet right now. It is not necessarily a reflection of us as a business. I also know I can't ask for a better business partner who has been inspiring, supportive and hardworking to continue this journey with.

So for those who are staying on board, we appreciate your patience, support and belief that we can add value to your lives. Bare with Louise and I as we try and make our business better for everyone working with our purpose to ‘inspire and improve our clients health through assessment, training and education’.

 

For those who have yet to join our little community, we welcome you with open arms, we are here to help you with your health and fitness goals. To find that fun in moving your body, creating lasting lifestyle changes that you can share with your family and friends.