steph182x steph182x

1887 posts   47342 followers   747 followings

Steph  🇦🇺23, Sydney. Fitness. Wellbeing. Oats. ✖️@thegirlgains. ✖️Ambassador @sneaky_wholefoods @proteinbreadco @happywayau

http://bit.ly/SproutMarket_Steph

HIGH PROTEIN VEGETARIAN SANDWICH in honour of #toasttuesday 🍞🥑.
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I've been craving a huge sandwich for days, so last night I baked a fresh loaf of @proteinbreadco 6 Australian seeds and I'm not ashamed to say I've eaten 3 sandwiches today already 😍.
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Here's my favourite combo:
▪️Two slices of @proteinbreadco 6 Australian Seeds protein bread.
▪️40g @syndiannaturalfoods hummus.
▪️Hard boiled egg
▪️100g roasted pumpkin.
▪️30g avocado.
▪️Kale and spinach.
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Macros for the entire sandwich:
360 cals. 25c/15f/30P.
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I seriously cannot recommend this bread enough, so check it out and use code STEPH at @proteinbreadco for a discount AND endless sandwich potential ✌🏻

CHRISTMAS IN JULY for this weeks #weeklywhoats special, because I just love Christmas so #matcha 🍒🎅🏻🎁.
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Egg white oats cooked with almond milk and @matcha_maiden matcha powder from @sprout_market. Topped with fresh strawberries, frozen raspberries, a square of @axiosfoods beetroot protein chocolate, and a festively delicious @sneaky_wholefoods banana and spirulina super bomb 👌🏻.
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Want to make this yourself?
▪️Head to the link in my bio for the matcha powder.
▪️Use code STEPH at both @axiosfoods and @sneaky_wholefoods for some of my favourite oat toppings 🙏🏻

THE 3 HEALTHY HABITS HOLDING ME BACK.
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It’s pretty likely that what's healthy for ME is characterised very differently to what will be healthy for YOU, and vice versa. Health is such a personal feeling and state…so why are we all chasing after and following the exact same set of ‘universal’ rules about what is healthy and what isn’t?
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I’ve recently become more mindful as to what I’m doing to achieve my health goals, and I've realised that there’s a few things I’ve been practising that are spouted as healthy habits….but for me, really aren’t. In fact, they've been completely counterproductive for me in achieving any sense of health.
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So I thought I’d share some of them with you as a reminder to always question whether what you're doing really has YOUR health at best interests:
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1. Eating volume foods to stay full - encouraged as a healthy way to keep your calories low whilst feeling satisfied, all this has done is wreck havoc on my digestion, made me feel uncomfortable, bloated and made me unwilling to eat the amount I need to in order to put on weight.
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2. Tracking daily steps - keeping active throughout the day is important, but feeling pressured to hit a specific step goal and feeling guilty when I don't has been an unnecessary daily stressor for me and a huge roadblock in allowing myself some rest.
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3. Limiting consumption of snacks and liquid calories - sure these can be adding unnecessary calories to your day, but they're exactly what I need to help keep my blood sugars stable, to keep my calorie intake regular throughout the day and realistically, they make my life easier when I'm on-the-go. Having a nutritional-packed bar or protein shake isn't unhealthy, lazy or mindless. It's making sure I have fuel for my body when it needs it ✌🏻.
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Don't fall for the idea that 'healthy' is a checklist that applies to everyone. Find what you need to do, and pursue it with the right intentions.
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Wearing: @dharmabumsactive leggings with my healthy (😉) @happywayau shake in hand 👌🏻

SALTED CARAMEL AND VANILLA ICE CREAM SANDWICH 🍨.
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Ice cream is easily one of my favourite foods ever, but admittedly my consumption has been lacking lately because I'm weak and can't cope with the cold this Winter.
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But yesterday I needed some cheering up desperately so I bought some mini tubs of this @zebradreamicecream to accompany my dessert oats and to make my night better 🙏🏻.
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Product specs:
▪️Organic, dairy free, soy free, natural and fair trade ingredients, vegan.
▪️Ingredients: coconut milk, agave syrup, vanilla extract, vanilla powder, guar gum.
▪️Macros per tub (150ml): 180 calf, 17gC/13gF/1gP.
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Pros:
▪️You can eat a whole tub of ice cream for less than 200 calories and feel better knowing that you're eating some real ingredients and healthy fats at the same time.
▪️The texture is light whilst still being creamy and rich - coconut milk based ice creams always have a natural decadence to them and I love it.
▪️The flavour from the vanilla bean really comes through the coconut, which sometimes doesn't happen because coconut can be so overpowering in things.
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Cons:
▪️To compare with @overthemoo (my other favourite ice cream brand), this isn't as creamy - which may be a reflection of the fewer ingredients it includes. I find Over The Moo's vanilla to be sweeter and creamier.
▪️Like any non-dairy based ice cream, these CAN go icy if you leave them in the freezer for too long. But at that point, you already made a poor life decision by not eating it straight away and deserve the ice 💁🏼.
▪️This little tub does pack a decent dose of fats in it - but I find it extremely satisfying and filling because of that. Personally, I would rather eat a small tub of quality ice cream than a huge pint of ice cream full of shit ✌🏻.
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Verdict: 7.5/10.
This mini tub was just what I needed. I would give it a higher rating if it was just a bit creamier in consistency! I'm excited to review the other flavours because I already know their peanut butter one is bomb 👌🏻
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Topped with a @sneaky_wholefoods peanut butter and caramel snick snack slice sandwich. Dedicated to @lukeedwyer 🙏🏻

Up bright and early for some weekend #whoats ✌🏻.
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Egg white oats cooked with almond milk. Topped with fresh strawberries, slices of @sneaky_wholefoods peanut butter and caramel snick snack slice, and a generous spoonful of @byronbaypeanutbutter 🙏🏻

WHAT'S YOUR WHY?
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This morning when my alarm went off at 5am for the gym, all I wanted to do was feel sorry for myself, curl up in my warm bed and do absolutely nothing.
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Instead, I reminded myself that right now, I am the fittest and healthiest I've ever been - I can run faster than I ever have, I can lift weights heavier and with better form than I ever have, I can do chin-ups, smash out burpees, feel small muscle groups working and have been feeling the happiest and most determined I ever have in the gym.
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I want to keep feeling like this and continually progressing and growing - THIS is why I train and I absolutely love it.
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And it was this little reminder that was my motivation to get up and to the gym this morning so that I can keep doing my body and my mind proud by showing myself how far I've come and what I can achieve.
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Find your why, and use it wisely to keep yourself on track to progress, health and happiness ✌🏻.
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Wearing: @dharmabumsactive leggings

CHEESY KALE AND CASHEW SAUSAGES 🥑🌭🥗.
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If you saw my Instagram story today, you will have seen my excitement over the brand new @syndiannaturalfoods sausage range I received today.
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Vegetarian sausages are typically made with soy, lots of processed ingredients and 'mock meat' - all of which honestly don't appeal to me much anymore.
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That being said, after 13 years of vegetarianism, I do crave a decent sausage every now and then (🤔) and have been desperately awaiting the release of some more natural, wholesome and tasty options...and I've finally found them.
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These sausages were INCREDIBLE. Made from brown rice, nutritional yeast, cashews, kale, millet, flax seed, basil and coconut oil, they were so satisfying, flavoursome and 'meaty'. There was no acidic aftertaste, no plastic-y consistency and instead they tasted truly fresh and like real food 🙏🏻.
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Here's how I incorporated them into my Buddha bowl today:
▪️300g zucchini.
▪️Sautéed kale, broccoli and peas.
▪️Hummus.
▪️Mashed avocado.
▪️Two @syndiannaturalfoods Cheesy kale and cashew sausages.
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Macros for the meal: 390 cals, 45gC/17gF/18gP ✌🏻.
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Fellow vegetarians/vegans/fans of real food, please share my excitement 🕺🏻🥗

Salted caramel banana #whoats 🍌🍯 ft. snack review of the new @tashsmuesli Banana and Cinnamon protein ball.
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Products specs:
▪️Gluten free, all natural ingredients, free from sugar alcohols and artificial sweeteners, Australian made.
▪️Ingredients: dates, whey protein isolate, almonds, banana, chia, coconut, cinnamon, Himalayan pink salt.
▪️Average macros per ball (40g) 154 cals, 15gC/5gF/10gP.
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Pros:
▪️There are SO many protein balls out there, so it's really refreshing to see Banana and Cinnamon as a flavour since it hasn't really been done before.
▪️This ball does not disappoint on this flavour at all. It genuinely tastes like banana bread 🙏🏻 There's always a risk that banana flavoured things will taste like those artificial banana lollies, but this tastes so, so natural and delicious.
▪️The Coconut shreds on the coating aren't too overpowering at all. Like I've mentioned, a lot of health snacks tend to go overboard on the coconut and you often can't taste much else. These don't fall into that category, and there also isn't a noticeable protein taste despite the addition of WPI.
▪️Texture wise, they're very similar to @bounce_aus balls and @healthlab balls, being both chewy but with a subtle crunch from the nuts and chia, and not at all crumbly. They're extremely dense and satisfying,
▪️They melt so perfectly on oats 😍.
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Cons:
▪️Like the @axiosfoods balls, these come in packages of 2 making it extremely tempting to eat 2 serves in one go.....which isn't really even a con because these are worth every macro/calorie 👌🏻.
▪️This is the only flavour I've tried so far and I'm scared the others won't be as good now that I have such high standards. I have snack anxiety. I'll let you know how the others fare up!
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Verdict:
9/10 rating. I've tried SO MANY protein balls and raw energy balls and this new creation from @tashsmuesli easily makes my top 5. I honestly couldn't recommend this flavour enough, and would definitely check them out. The next one I'm trying is the Peanut Butter one, so stay tuned for that!
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And the beautiful Tash had given me the code STEPH10 to share for any purchase at @tashsmuesli. I also suggest buying her granola too 💁🏼

INTUITIVE EATING UPDATE feat. the jumper that sums up everything ✌🏻.
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A few of you have been asking if I'm still trying to eat intuitively or if I've returned to tracking macros. And to be honest, I still don't have a clear or straightforward answer.
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My approach at the moment is to simply do what feels right each day. That means I'm neither strictly eating intuitively or counting macros. I'm doing some sort of hybrid of the two and attempting to reach a balance where I'm staying on track toward my goal of gaining weight - but not in a way that's obsessive, controlling or disordered.
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I'm still monitoring my intake loosely while I attempt to eat in a surplus, but I'm learning to be comfortable with the fact that some days I achieve a suitable surplus, and some days I don't - whether that means I've gone over or under my rough macro targets.
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To some of you this approach screams inconsistency and lack of discipline. Some of you will think I'm still using macros to hide an eating disorder. Some of you will think I'm being lazy with my goals by not hitting numbers accurately.
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But at the end of the day, I'm doing what's right for ME and what's right for me NOW. Yes, I have goals and I've got lingering issues with food to work on, but I've realised that I'm in no pressing hurry to achieve some "ideal" way to eat.
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I'd rather live in the present and sort out my relationship with food slowly and steadily then pressure myself, force feed myself to reach some arbitrary numbers, or beat myself up because I "can't commit" to either tracking or intuitive eating.
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I'm at a point where I just want to actually LIVE and eat rather than simply chase the way of living and eating that I think I should be.
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I'm taking each day as it comes, and I acknowledge it might not be the most effective way for my goals. But for now it's the most sustainable and the most mentally and physically liberating way to go about it.
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So this is where I'm at - I'm counting macros and eating intuitively, I'm eating a lot some days and eating less others - but I'm always striving to eat what I love and what makes me feel my best; and that's how I want it to remain for a while ✌🏻

SNACK REVIEW: @extraordinary.foods Kale chips from @sprout_market 🥗🍟.
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Products specs:
▪️All natural ingredients, Paleo, gluten free, handmade, oil free, vegan.
▪️Ingredients: organic kale, sesame seeds, sunflower seeds, pepper, nutritional yeast, Himalayan pink salt, rosemary, vegan probiotic.
▪️Average macros per serve (22.5g): 60 cals, 0.9gC/4.9gF/2.5gP.
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Pros:
▪️These chips pack a lot of flavour and crunch into each kale leaf. They don't skimp on seasoning at all, but they're also not so salty that you're left feeling thirsty.
▪️They're super versatile as a snack. I either munch on them like a normal packet of chips, or I toss them over salad for an extra crunch.
▪️They're a really easy way to get some healthy fats into your diet without feeling heavy or overly full. They've been a saviour for me in terms of adding some calorie-dense nutrients to my daily diet without the bloat.
▪️These ones contain probiotics to help your digestive system - and as I've mentioned, mine has taken a bit of a beating in the past, so these are a really easy and delicious way to get some balance back in my gut.
▪️They taste like Doritos but they're kale. The biggest pro of all.
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Cons:
▪️They're a little addictive, and because the packet is 2 serves, it's pretty easy to eat your way through a lot of calories mindlessly.
▪️They can't be topped on oats 😞. ▪️Like any chips, theres also some crumbs at the bottom that are messy to eat. My solution is to whip out a spoon and eat all the kale crumbs without looking like a complete savage.
▪️One packet can be deemed expensive, especially when a packet of 'normal' chips are about half the price. But you're paying for quality and are getting the same chip craving satisfied without loading up on saturated fats and artificial seasonings 👌🏻.
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Verdict: 8/10. Probably one of my favourite savoury snacks on offer. If you're a fan of crunchy, flavour-packed chips but don't want to load up on BS ingredients, then these are definitely for you. If you're scared of healthy fats or hate on healthy alternatives, then enjoy your low calorie corn thins or Doritos respectively. These are the perfect middle ground in my opinion ✌🏻.
Link in my bio!

When your love for oats is infinite 😏 #seewhatididthere.
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My usual #whoats recipe, with @happywayau vegan choc pea protein mixed throughout. Topped with fresh strawberries, a choc sea salt @googysproteinbars and a square of @infnite_official hazelnut and rose chocolate.
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Use code HAPPYSTEPH at @happywayau for the tastiest vegan protein powder I've tried 🙏🏻

LOOK GOOD OR FEEL GOOD?
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For so long I fixated on doing things that would make me 'look good'. I equated being healthy with an aesthetic endpoint, and so I invested all my energy into achieving an outcome I was left constantly searching in my mirror reflection for.
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I performed exercises that I thought would give me abs and killer glutes (like the YouTube titles would lead you to believe) even though I hated doing them.
I ate food that I thought would make my stomach tighter, even though I hated the taste of them.
I said no to social occasions that involved food, even though I knew seeing my friends would put me in a better mood than eating a carefully tracked meal ever could.
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I did everything to get my body "in shape", yet every time I looked in the mirror I wasn't satisfied, proud or the least bit happy with what I saw.
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Somewhere along the way, I got my priorities all wrong, and I lost touch of what the most important and greatest outcome of living a healthy lifestyle should be - and that's to FEEL good.
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Now, I'm a lot more cautious and calculated with my motives and how I invest my energy. If something isn't going to make me feel good, then it's not worth it. I'm not prepping for a show, competition or a photo shoot. I'm just seeking growth, improvement and happiness - and none of those things require me to look a certain way right now.
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Every now and then it's important to check yourself and make sure that your actions, goals and mentality align - and that they do so in a way that truly makes you feel positive and strong. Because that's what being healthy should be about - not the appearance of your body ✌🏻 -
Wearing: @dharmabumsactive 🙏🏻❤️

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