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nessasphere nessasphere

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Nessa  πŸ“ Germany / Luxembourg πŸ‹πŸΌβ€β™€οΈ Lifting & BBG Stronger πŸ‘‘ Meal Prep πŸ‘ŠπŸΌ Fix your ponytail and try again! πŸ“© nessasphere@gmail.com


MEAL PREP GUIDE- Breakfast Edition 🍯🍳😍😁 How to prepare protein oatmeal which you can turn into overnight oats or 4-5 days meal prep πŸ€— You only need to follow those steps:
1. πŸ”Ί CARBS - I usually buy old fashioned oats. If I can't get them, I go for quick oats but try to limit them in general. If I feel like eating gluten free, I choose millet oats. There is 50g of oats in my bowl.
2. πŸ”Ί PROTEIN - some people believe that milk and yogurt are protein sources but not for me. I think in a normal milk or yogurt you can't find enough protein to have a well balanced breakfast (unless you use high protein products). I usually use coconut or almond milk and I add whey protein powder (one scoop) to reach my protein goal. I love vanilla flavour as it tastes well with all of the fruit and nuts. You can also add cottage cheese as your protein source.
3. πŸ”Ί HEALTHY FATS - Nuts are in my protein oatmeal everyday. I usually go for cashews, almonds, walnuts or pecans. I sometimes add chia seeds (excellent source of Omega-3 fatty acids, rich in antioxidants, fiber, iron and calcium). Every second day I replace nuts with peanut butter. There is 20g of nuts and 10g of chia seeds in my bowl.
4. πŸ”Ί FRUIT - I love fruit and I try to change them almost every day but my most favourite are definitely raspberries, blueberries, strawberries and bananas. I usually add 150g of fruit to my oatmeal. There is no difference if you use fresh or frozen. β˜‘οΈ Overnight oatmeal - I usually prepare it in a small jar the evening before. I mix oats, whey protein, milk or water, nuts/chia seeds and let it seat in a fridge for the whole night. In the morning I only top it with fruit and it's done. β˜‘οΈ Meal prep oatmeal for 4-5 days - I mix oats, whey protein, nuts and fruit and keep it in jars or small containers in the fridge until needed. When I want to eat them them, I only add milk or warm water. Tip: if you want to pack your fruit in advance, choose only those that you don't need to peel off when packed in a jar otherwise they will go bad.
Let me know if you have any questions πŸ€—!
#nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros #breakfast #mealplan #oatmeal

So incredibly happy that hiking season is back! πŸšΆβ€β™€οΈπŸ˜ Refueling my body with whey protein from @womensbest as a few hours of walking was pretty exhausting 😁 Some of you were asking about my hiking shoes. You can see them on the photo πŸ‘†πŸΌπŸ‘Ÿ Not the most beautiful but definitely the most comfortable for long walks πŸ€— Those are Fat Tire Shoes by @underarmour β™₯️ I bought them over a year ago and they are by far the best shoes for hiking I've ever owned. I will write a full review soon πŸ™ŒπŸΌ Now I am off to bed, the alarm is set up for early morning workout ⏰😴 #womensbest #throwbackpic #hiking #hikingshoes #lifting #girlswholift #sundayvibes

So, obviously not all of the bananas are 100 calories 🍌😜 But all of them are carbs with higher sugar content compared to other fruits πŸ€“ Is it not what you were thinking? They are still delicious and healthy πŸ˜πŸ€— Don't exclude them from your nutrition plan as bananas are a good source of potassium, vitamin C, vitamin B6 and fiber. They fill you up quickly and since they are rich in calories, they keep you full for longer. They are such a great post workout snack. Oh, and frozen bananas make the best dairy free ice cream 😍🍦 (πŸ“Έ: @em_wizzfit) #banana #mealprep #nutrition #meals #lunchbox #fooddiary #mealpreparation #nutritionable #nutritiontips #macros #mealplan #nicecream

What happens if you substitute chicken breast for chickpeas? πŸ‘†πŸΌπŸ€” It's easy to prepare a good lunch box even if you are vegetarian because you still have so many protein sources to choose from. There are: chickpeas, black beans, pinto beans, lentils, edamame or tofu πŸ€— I love chickpeas but I always keep in mind that when I go for it, my daily carbs intake increases. This is because chickpeas are not only a source of protein but also carbs. You see in the example above that although there is not that much difference in calories amount of both meals but macros change significantly if you only swap chicken breast for chickpeas. However both lunch boxes are considered healthy and clean and based only on preference or taste you can choose your favorite one πŸ˜πŸ™ŒπŸΌ #mealprep #nutrition #meals #lunchbox #fooddiary #mealpreparation #nutritionable #nutritiontips #macros #mealplan #vegetarian

Just start!! πŸ’ͺ🏼β™₯️ #motivationalquotes #quoteoftheday #quotes #motivation #fitness

MEAL PREP GUIDE for pasta lovers πŸπŸ“πŸ˜ Raise your hand if you heard or read (at least once) that pasta is not healthy and you should not eat it while trying to reach your goals (especially when you want to lose weight). Let me tell you good news πŸ‘‰πŸΌ that's a MYTH ‼️ I eat pasta at least once or twice a week and it has never sabotaged my progress. There are many pasta types you can choose from and you don't need to eliminate it from your nutrition plan to achieve results. I usually eat whole wheat pasta but from time to time, if I feel like, I go for durum semolina pasta. I also like gluten free millet pasta. If you don't know how to create healthy and delicious pasta meal, simply follow below steps (all ingredients are weighed before cooking): 1. πŸ”ΊCARBS - 50g of whole wheat pasta (you can substitute it with brown rice pasta, quinoa pasta, buckwheat noodles, black bean pasta or gluten free millet pasta). 2. πŸ”Ί PROTEIN - 130g of baked chicken breast (you can change it for chicken thighs, beef, shrimp, white fish or salmon, if you are vegetarian you can go for chickpeas, black beans or tofu). 3. πŸ”ΊVEGGIES (also carbs source) - 120g zucchini and 30g cherry tomatoes (you can substitute for any green vegetable you want, bell pepper, aubergine or onion, you can also use tomato sauce if you don't like veggies on side).
4. πŸ”Ί HEALTHY FATS - 20g of cashews (you can change it for any other nuts or 10g of coconut/olive oil or 50g avocado). 5. πŸ”Ί SEASONINGS - I used salt, black pepper, cayenne pepper, Mrs Dash Garlic&Herb Blend. .
I hope you find it helpful πŸ™ŒπŸΌπŸ˜Š If you have any additional questions, don't hesitate to ask in the comments below.
I am currently working on another part of this meal preparation guide and also something that will make the process easier to follow and understand. If you have any suggestions on the meals you would like me to break down, you can also share it in the comments πŸ‘‡πŸΌπŸ˜ Thank you! .
Meal prep containers: @emeraldlivingmealprep πŸ€—!!
#mealprep #nutrition #meals #lunchbox #fooddiary #mealpreparation #nutritionable #nutritiontips #macros #mealplan #emeraldliving

FOOD DIARY - what I ate yesterday 🍯🍎πŸ₯˜πŸ₯—πŸ˜ When it comes to food, I am usually quite strict during week days. On Saturday or Sunday I let myself have one or two meals out of my standard nutrition routine (you can call them treat meals or cheat meals) πŸ€— This weekend I had this amazing creamy wild mushroom risotto and I am sure I'll be back for more soon 😁 My full day of eating:
1. πŸ‹ Breakfast - protein oatmeal bowl topped with strawberries, blueberries and peanut butter.
2. πŸ‹ Snack 1 - cottage cheese with strawberries and cashews.
3. πŸ‹ Lunch - my treat meal in the restaurant - creamy wild mushrooms risotto.
4. πŸ‹ Snack 2 - whole wheat bread with white cheese, bresaola, spinach, avocado and tomatoes.
5. πŸ‹ Post-workout - @womensbest vanilla whey protein.
6. πŸ‹ Dinner - basmati rice with home made spicy chicken curry (chicken, zucchini, yellow and red bell pepper, tomatoes, coconut milk, cashews). Total of 2'198 calories πŸ€— I did my back and triceps session with some cardio at the end and I burned 633 calories πŸ‹πŸΌβ€β™€οΈβœ…!!
#womensbest #nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros

It has been a weird day today πŸ€” I had so much to do but I took a nap in the afternoon and ended up sleeping for almost 3 hours. I think my body just needed it and I am fine with it but I don't like when my whole day plan is ruined πŸ™ˆ I barely managed to get in my workout and actually I didn't even feel like doing it but once done it definitely made me feel better πŸ€— This post-workout feeling is simply WOW πŸ’ͺπŸΌπŸ’¦πŸ”₯ And it's Saturday, so no reason to complain 🌞🌿🌸😍 Enjoy your weekend babes!! πŸ’‹ #saturday #lifting #girlswholift #workout #polar #gym #abscheck #weights

I love brownies β™₯️ And I have a sweet tooth. Keeping my nutrition clean and healthy is not easy but as I enjoy cooking I am always looking for new recipes I can follow to substitute my favorite food. And this is how I created my sweet potato brownies with nuts 🍠πŸ₯œπŸ«πŸ˜ They taste amazing and have great macros. I can eat 3 pieces and basically have a full well balanced meal πŸ€— How awesome is that? Maybe my healthy brownies don't look as beautiful as brownies I used to bake in the past or those you can have in restaurant but who cares. If you would like to try them, I can share a recipe. Please, tell me in the comments πŸ‘‡πŸΌπŸ˜ #brownies #mealprep #nutrition #meals #lunchbox #fooddiary #mealpreparation #nutritionable #nutritiontips #macros #mealplan #healthy

Friday seems even better with a new pair of shoes πŸ‘ŒπŸΌπŸ‘ŸπŸ˜ #friday #weekendvibes #newshoes

Let's talk food and calories πŸ‘€πŸ™ŒπŸΌ I get lots of questions about how much you should eat. It is not easy to answer this question. It depends on a lot of things: your weight, your height, your age, how active you are during the day, how often and how intensive you workouts are and what your goal is. But one is definitely easy to estimate. It's how much you shouldn't eat. You can't starve yourself ‼️ When I see people saying that they eat 800-1200 kcal, this seriously scares me. You won't get any results on a long run with this amount of calories. Your body and you need enough fuel to feel good, to take challenges and to achieve goals. Let's start the calculations with RMR (Resting Metabolic Rate), basically the amount of calories you burn when at rest (or in different words - you need to stay alive). The more active you are during a day, the more calories you should eat to maintain your weight. It is normal that when you want to lose fat you decrease your calories intake. However, you should be smart doing that. Don't put your body in a high calorie deficit straight from the beginning of the process. You will not have much to cut later on when you hit a plateau and you don't see any progress anymore. I would suggest starting at 10% of your calorie intake caloric decrease per day for a few weeks. If you look at my progress on the pictures, it happened mostly because I changed my eating habits (and started to workout out). In 2015 my eating was a total mess. There were days I forgot about food (too much work and stress) or I could eat the whole box of donuts only for lunch. When I switched to linear calories intake per day my results rushed. And the consistency and regular eating was the key. If you are now at a very low calorie intake and you don't see progress, try to eat more. It may be a little bit difficult at the beginning, you may gain weight but when your body adjust to it, you will see only benefits πŸ’πŸΌβ™₯οΈπŸ€— #transformationtuesday #transformation #lifting #heavyweights #girlswholift #beforeandafter #ageisjustanumber #nutrition #eatbetternotless #bbgprogress #screwthescale

MEAL PREP GUIDE part 2 πŸ’‘πŸ±πŸ˜ Today I will show you how to create a delicious Chipotle inspired bowl and at the same time include into your meal an additional ingredient that falls under two categories of macronutrients. I am referring to beans πŸ€— Beans (black or pinto) are considered not only as carbs source but also protein source. Here are the steps to follow:
1. πŸ“ CARBS - my main source is 30g of basmati rice (mixed with cilantro and lime juice) - normally I use 40g of rice but because I love to have some beans in the bowl, I only go for 30g and add 10g of carbs in black beans.
2. πŸ“ PROTEIN - 120g of raw chicken breast seasoned with Frank's RedHot Wings Buffalo sauce and baked for 20 minutes in the oven, additional 10g of protein comes from black beans (I usually have 130g of protein in my meal). 3. πŸ“ VEGETABLES - 120g of fried bell peppers and 30g of fried onions (150g in total).
4. πŸ“ HEALTHY FATS - 50g of avocado (you can make guacamole if you prefer) or sprinkle a tablespoon of olive oil (10g) over the vegetables if you are not into avocado.
To summarize, I cut 10g of my main carbs source and 10g of my main protein source and substituted it with 20g of black beans in total. I am not into strict macro counting, so this easy swap worked for me perfectly πŸ™ŒπŸΌ This bowl is a great meal you can take with you to work. It has all needed macronutrients, it's healthy and tastes delicious πŸ˜› Enjoy!!
#mealprep #nutrition #meals #lunchbox #fooddiary #mealpreparation #nutritionable #nutritiontips #macros #mealplan

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