Who is she (Or "who am I", as this is my website!)?
Nicola Meadows. Born and bred Wexford girl. I work as a Designer, Fire Safety Consultant and a Disability Access Consultant in Wexford.
My interest in nutrition started when I was training in Whitford Leisure Club. After a long time training, I wondered why I didn't have my dream body yet. I'd trained hard for two half marathons, various 10km races, and I even trained for and climbed Mount Kilimanjaro, all the while, lifting some weights in the gym, but I was still not toned like I secretly yearned to be while assuring everyone, "I just want to be fit and healthy...yada yada yada". Well, everyone wants that of course, but what I really wanted was to actually look like I trained as hard as I did TOO!
My current trainer, Loughlin Gannon, put me on a new training program after I hung up my hiking boots, which was a split-bodypart weight-training program and a new diet which included a lot more protein than I was used to eating. I started to see results from that day, and I haven't stopped training with his routines since that day!
I love learning about nutrition. I've recently qualified as a Functional Sports Nutritionist with IHS, Dublin. My real goal is to help others who don't realise the importance of their day-to-day diet on their health and wellness aswell as how they look.
Why am I doing this website?
If even one of these interviews inspires one person out there to see that that they can train smarter and not harder, then it's all worthwhile to me!
My mission with Wexford Healthy Eats, is to help people like the old me, who are wasting their years pretending that they just want to be "fit and healthy", when in fact, like me, they want that PLUS they want to look like they are making that effort.
The reason that I'm interviewing lots of different people is that not everyone wants to be a bodybuilder! There are tonnes of different ways to reach your goal. You can dance, you can do kettlebells, you can do TRX, you can do circuit training, Badminton, Tennis, Swimming, the list is endless, whatever floats YOUR boat! (And my mission is to interview people from every sport and even some lean people who aren't as active!) I want to show as many different people, from different sports, or not, from all accross Wexford, with different diets how THEY are doing it, so that if like the old me, you are not reaching your goals, you can look at these interviews and see what the difference is between what they are doing, and what you are doing!
Where can you find me?
Most days, I'm training in Whites gym.
How can you contact me?
You can add me on Facebook here- Nicola
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Nicola Meadows. Born and bred Wexford girl. I work as a Designer, Fire Safety Consultant and a Disability Access Consultant in Wexford.
My interest in nutrition started when I was training in Whitford Leisure Club. After a long time training, I wondered why I didn't have my dream body yet. I'd trained hard for two half marathons, various 10km races, and I even trained for and climbed Mount Kilimanjaro, all the while, lifting some weights in the gym, but I was still not toned like I secretly yearned to be while assuring everyone, "I just want to be fit and healthy...yada yada yada". Well, everyone wants that of course, but what I really wanted was to actually look like I trained as hard as I did TOO!
My current trainer, Loughlin Gannon, put me on a new training program after I hung up my hiking boots, which was a split-bodypart weight-training program and a new diet which included a lot more protein than I was used to eating. I started to see results from that day, and I haven't stopped training with his routines since that day!
I love learning about nutrition. I've recently qualified as a Functional Sports Nutritionist with IHS, Dublin. My real goal is to help others who don't realise the importance of their day-to-day diet on their health and wellness aswell as how they look.
Why am I doing this website?
If even one of these interviews inspires one person out there to see that that they can train smarter and not harder, then it's all worthwhile to me!
My mission with Wexford Healthy Eats, is to help people like the old me, who are wasting their years pretending that they just want to be "fit and healthy", when in fact, like me, they want that PLUS they want to look like they are making that effort.
The reason that I'm interviewing lots of different people is that not everyone wants to be a bodybuilder! There are tonnes of different ways to reach your goal. You can dance, you can do kettlebells, you can do TRX, you can do circuit training, Badminton, Tennis, Swimming, the list is endless, whatever floats YOUR boat! (And my mission is to interview people from every sport and even some lean people who aren't as active!) I want to show as many different people, from different sports, or not, from all accross Wexford, with different diets how THEY are doing it, so that if like the old me, you are not reaching your goals, you can look at these interviews and see what the difference is between what they are doing, and what you are doing!
Where can you find me?
Most days, I'm training in Whites gym.
How can you contact me?
You can add me on Facebook here- Nicola
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW 2nd DECEMBER, 2013
Describe your lifestyle:
Describe your diet in a few words
A lot of protein from red meat, white fish and oily fish, turkey, free-range chicken, tonnes of vegetables and salads and calculated carbohydrates coming from rice and fruit and vegetables.
How do you relax?
The gym is one of my favourite places to be! Apart from that I love the cinema and hanging out with my friends. I also just love walking my dog on the beach even in Winter!
How well do you sleep & for how long?
I usually aim for 7 hours on workdays as I find it difficult to go to bed before midnight, and I get more on the days I'm not working- maybe 8 or 9. It definitely balances out during the week- If I feel tired during the week, there will always be a massive hibernation sleep worked in somewhere!
Describe your diet in a few words
A lot of protein from red meat, white fish and oily fish, turkey, free-range chicken, tonnes of vegetables and salads and calculated carbohydrates coming from rice and fruit and vegetables.
How do you relax?
The gym is one of my favourite places to be! Apart from that I love the cinema and hanging out with my friends. I also just love walking my dog on the beach even in Winter!
How well do you sleep & for how long?
I usually aim for 7 hours on workdays as I find it difficult to go to bed before midnight, and I get more on the days I'm not working- maybe 8 or 9. It definitely balances out during the week- If I feel tired during the week, there will always be a massive hibernation sleep worked in somewhere!
Describe your training:
I'm currently training under Loughlin Gannon. He changes my program regularly and I weight-train 5 days per week. For cardio now, it is very short bursts, I do sprint intervals on a stationary bike a couple of times a week. I take two rest days away from the gym.
I also walk my dog every day, these are short walks plus usually an hour long beach walk on the weekend.
My weight-training is heavy training. I squatted 70kg for 4 reps last Saturday and I'm aiming for much higher in the coming months. I deadlift and bench press too. I reached 11 (full) chin-ups. (I was at 9 in the video above). I've moved on to do weighted chin-ups now.
I hear girls on a weekly basis saying that they don't want to lift heavy, because they don't want to look bulky! But how bulky do I look? My waist measures 24"! Sure, I'm a monster!!
Weight training is a great way to add curves in the right places, as it is a form of designing your own body. You can make your bum larger (Instead of the latest Hollywood craze of bum implants!), you can lose the fat on your belly and sides to make your waist smaller, and you can make your shoulders wider to balance out big hips. My trainer Loughlin Gannon is very experienced in how to balance a body, and is very good at looking at both men and women and knowing which parts need the most work, and he knows how to design a training routine which is tailored to each individual based on their starting point.
I'm currently training under Loughlin Gannon. He changes my program regularly and I weight-train 5 days per week. For cardio now, it is very short bursts, I do sprint intervals on a stationary bike a couple of times a week. I take two rest days away from the gym.
I also walk my dog every day, these are short walks plus usually an hour long beach walk on the weekend.
My weight-training is heavy training. I squatted 70kg for 4 reps last Saturday and I'm aiming for much higher in the coming months. I deadlift and bench press too. I reached 11 (full) chin-ups. (I was at 9 in the video above). I've moved on to do weighted chin-ups now.
I hear girls on a weekly basis saying that they don't want to lift heavy, because they don't want to look bulky! But how bulky do I look? My waist measures 24"! Sure, I'm a monster!!
Weight training is a great way to add curves in the right places, as it is a form of designing your own body. You can make your bum larger (Instead of the latest Hollywood craze of bum implants!), you can lose the fat on your belly and sides to make your waist smaller, and you can make your shoulders wider to balance out big hips. My trainer Loughlin Gannon is very experienced in how to balance a body, and is very good at looking at both men and women and knowing which parts need the most work, and he knows how to design a training routine which is tailored to each individual based on their starting point.
A typical meal for Nicola
Does your diet fit into one of our stereotypes?
If so, which one? If not, what would you brand it as?
It fits best into the "Bodybuilding Diet" stereotype, although all Bodybuilding diets differ from one another. Again, my trainer Loughlin influenced my current nutrition beliefs and designed the "calorie and macro-nutrient cycle" of my current diet. This is a more advanced way of eating and pointless for beginners who would benefit from just cleaning up their diet.
I would describe the diet as high protein (meat/ poultry/ fish) and high fat (good fats like coconut oil, olive oil etc.) using carbohydrates (rice, oats etc.) on purpose at certain times.
Before my first session with Loughlin, I was tested for food intolerances because I knew there was something very wrong with my digestion and I came up as gluten (wheat+rye+barley), dairy and egg intolerant! At the time I was eating about 6 egg-whites everyday for breakfasts from the Jamie Eason plan, and rye wraps for lunch, cottage cheese and greek yogurt too (So, basically, I was just eating gluten, dairy and eggs!) so Loughlin quickly changed me to meat/ poultry breakfasts and a gluten & dairy free diet. I was very lucky to meet him at the start of my elimination diet, or I probably would have just starved!
After a period of time on an elimination diet, you introduce the foods back to see if you react. Unfortunately I react badly to all of them. The worst is gluten- it affects my skin and I break out in rashes. Dairy just affects digestion. Eggs have no reaction if I have just one, but if I have two within a few days of each other it also affects my digestion. It takes a very long time of testing to figure that stuff out!
I don't like to eat too much turkey and red meat, (My diet would horrify vegans!) so I opt for a lot more fish as my main protein and a lot of green vegetables and salads to fill me up. I also eat chocolate in some form every day, but it is not in the form that most people would consider a chocolate treat! My chocolate sources are homemade chocolate made with coconut oil and cocoa powder or Sunwarrior chocolate protein. Now that I've finished dieting for my first show, I'm eating some shop bought 85% dark chocolate too.
If so, which one? If not, what would you brand it as?
It fits best into the "Bodybuilding Diet" stereotype, although all Bodybuilding diets differ from one another. Again, my trainer Loughlin influenced my current nutrition beliefs and designed the "calorie and macro-nutrient cycle" of my current diet. This is a more advanced way of eating and pointless for beginners who would benefit from just cleaning up their diet.
I would describe the diet as high protein (meat/ poultry/ fish) and high fat (good fats like coconut oil, olive oil etc.) using carbohydrates (rice, oats etc.) on purpose at certain times.
Before my first session with Loughlin, I was tested for food intolerances because I knew there was something very wrong with my digestion and I came up as gluten (wheat+rye+barley), dairy and egg intolerant! At the time I was eating about 6 egg-whites everyday for breakfasts from the Jamie Eason plan, and rye wraps for lunch, cottage cheese and greek yogurt too (So, basically, I was just eating gluten, dairy and eggs!) so Loughlin quickly changed me to meat/ poultry breakfasts and a gluten & dairy free diet. I was very lucky to meet him at the start of my elimination diet, or I probably would have just starved!
After a period of time on an elimination diet, you introduce the foods back to see if you react. Unfortunately I react badly to all of them. The worst is gluten- it affects my skin and I break out in rashes. Dairy just affects digestion. Eggs have no reaction if I have just one, but if I have two within a few days of each other it also affects my digestion. It takes a very long time of testing to figure that stuff out!
I don't like to eat too much turkey and red meat, (My diet would horrify vegans!) so I opt for a lot more fish as my main protein and a lot of green vegetables and salads to fill me up. I also eat chocolate in some form every day, but it is not in the form that most people would consider a chocolate treat! My chocolate sources are homemade chocolate made with coconut oil and cocoa powder or Sunwarrior chocolate protein. Now that I've finished dieting for my first show, I'm eating some shop bought 85% dark chocolate too.
"I eat chocolate almost every day, but it is not in the form that most people would consider a chocolate treat!..."
Nicola's wheatgrass, spirulina and fresh thyme detox drink
Have you followed any “Diets”or “Detox” in the past?
If so, which one? Elaborate
I think I have followed ALL of them!!! I've even tried those body-wraps!
None of the detox diets worked long-term. The only thing that has worked is a diet that is not actually a diet, because it's just changing your own diet month by month until you learn a different way of eating.
Detox wise, I did a Detox shake week, I was slimmer for a good 2 days after that one... It possibly had a detox effect, but I wouldn't recommend it as a weight-loss diet, as I just went back to normal when I started eating back to normal!
I tried the Ketogenic diet. It's basically zero carbs. It's not something that I could do long term, so again, I found it a bit pointless long term.
I did a low-calorie diet as I thought it would make me look toned and muscular (Very silly thoughts! But I've learned the way now). 1200 calories a day, but I ended up "skinny fat" and very disappointed. I would not recommend that either!
I tried a low-fat diet. Everything I ate was labelled low-fat. That really didn't work and I know now that low-fat has nothing to do with low body-fat- so much so that now, if a product says "low fat" I won't touch it with a bargepole!!
I don't think that a person like me needs to detox, as you are always detoxing if you are eating clean, and your organs are functioning correctly. I think that every=day you should be eating foods rich in antioxidants, vitamins and minerals, which all support the body's detoxification system.
If so, which one? Elaborate
I think I have followed ALL of them!!! I've even tried those body-wraps!
None of the detox diets worked long-term. The only thing that has worked is a diet that is not actually a diet, because it's just changing your own diet month by month until you learn a different way of eating.
Detox wise, I did a Detox shake week, I was slimmer for a good 2 days after that one... It possibly had a detox effect, but I wouldn't recommend it as a weight-loss diet, as I just went back to normal when I started eating back to normal!
I tried the Ketogenic diet. It's basically zero carbs. It's not something that I could do long term, so again, I found it a bit pointless long term.
I did a low-calorie diet as I thought it would make me look toned and muscular (Very silly thoughts! But I've learned the way now). 1200 calories a day, but I ended up "skinny fat" and very disappointed. I would not recommend that either!
I tried a low-fat diet. Everything I ate was labelled low-fat. That really didn't work and I know now that low-fat has nothing to do with low body-fat- so much so that now, if a product says "low fat" I won't touch it with a bargepole!!
I don't think that a person like me needs to detox, as you are always detoxing if you are eating clean, and your organs are functioning correctly. I think that every=day you should be eating foods rich in antioxidants, vitamins and minerals, which all support the body's detoxification system.
I now know that "Low-fat" products have absolutely nothing to do with Low Body-fat!!"
Above. Training hours and hours every week and not an ounce of toned muscle in sight! (Of course, I don't regret any of it, obviously- I enjoyed it very much at the time!)
Nicola and Kai Green
Where do you buy your food in Wexford?
I shop in all of the supermarkets. Sometimes I shop in Supervalu at lunchtime as it is adjacent to the office where I work.
I buy fruit and vegetables in Paddy Revilles fruit and vegetable shop in the Supervalu car-park and in Rocklands Farmshop.
I buy fish in Meylers.
Sometimes, for a change I buy gluten free turkey burgers in The Saucy Butchers.
I visit Only Natural and Rainbow Wholefoods regularly for most of my food and supplements. I buy a lot of spices, teas, cocoa, Sunwarrior protein. I also buy natural soaps and shampoos, as our skin absorbs what we put on it- our skin eats too!
I don't eat out very often, but I love Greenacres and Cistin Eile. Sometimes I get a prawn cocktail in Teng's takeaway and I just ask for the sauce on the side, as their prawns are big and juicy and I just dip them in a tiny bit of sauce, or for a treat, their duck dishes are amazing! I know now that most places in town will customize an order for you. I ALWAYS get sauces "on the side".
I shop in all of the supermarkets. Sometimes I shop in Supervalu at lunchtime as it is adjacent to the office where I work.
I buy fruit and vegetables in Paddy Revilles fruit and vegetable shop in the Supervalu car-park and in Rocklands Farmshop.
I buy fish in Meylers.
Sometimes, for a change I buy gluten free turkey burgers in The Saucy Butchers.
I visit Only Natural and Rainbow Wholefoods regularly for most of my food and supplements. I buy a lot of spices, teas, cocoa, Sunwarrior protein. I also buy natural soaps and shampoos, as our skin absorbs what we put on it- our skin eats too!
I don't eat out very often, but I love Greenacres and Cistin Eile. Sometimes I get a prawn cocktail in Teng's takeaway and I just ask for the sauce on the side, as their prawns are big and juicy and I just dip them in a tiny bit of sauce, or for a treat, their duck dishes are amazing! I know now that most places in town will customize an order for you. I ALWAYS get sauces "on the side".
Do you grow any of your own vegetables, fruit or herbs?
I grow herbs in the Kitchen window. I currently have Basil and Oregano. I also grow wheat-grass, and have a manual juicer which you see below.
I grow herbs in the Kitchen window. I currently have Basil and Oregano. I also grow wheat-grass, and have a manual juicer which you see below.
Homegrown wheatgrass juicing
Do you look for any particular standards when selecting food?
Do you just buy what's on special offer? If I am in a supermarket and I see Irish striploin or sirloin steaks on special offer I will buy it. I always buy free-range chicken when it's on special offer too. I don't eat chicken very often because I feel it must be free-range when I eat it, so it would be too expensive to eat large volumes of it.
When the butchers have special offers on nice steaks I will buy them.
Meyler's have fish on special offer all the time, so I will buy that most weeks. I rotate the fish each time I shop. If I buy haddock one day, the next day I will buy lemon sole, mackerel, salmon etc.
Do you try to buy Irish? Which are your favourite products? I always buy Irish beef and free-range Irish chicken. I also buy Irish turkey, lamb's liver etc. I'm very careful to look for all of the Irish markings when I'm buying. I believe that Irish meat and poulty is of a much higher standard than most imported meats and poultry. We are so lucky to live in a country where our cow's and sheep are out in the fields eating grass, like they are supposed to be! I recommend the film "Food Inc" which is quite eye opening to the stuff that goes on outside our little island!
Do you try to buy Wexford products? Which are your favourite products? I buy in the farmers market in the Bullring on Friday's. I also buy my vegetables from Rocklands Farmshop and the vegetable shop in the Supervalu car-park. My favourite Wexford product would have to be the Wexford Strawberries in the Summer.
Do you just buy what's on special offer? If I am in a supermarket and I see Irish striploin or sirloin steaks on special offer I will buy it. I always buy free-range chicken when it's on special offer too. I don't eat chicken very often because I feel it must be free-range when I eat it, so it would be too expensive to eat large volumes of it.
When the butchers have special offers on nice steaks I will buy them.
Meyler's have fish on special offer all the time, so I will buy that most weeks. I rotate the fish each time I shop. If I buy haddock one day, the next day I will buy lemon sole, mackerel, salmon etc.
Do you try to buy Irish? Which are your favourite products? I always buy Irish beef and free-range Irish chicken. I also buy Irish turkey, lamb's liver etc. I'm very careful to look for all of the Irish markings when I'm buying. I believe that Irish meat and poulty is of a much higher standard than most imported meats and poultry. We are so lucky to live in a country where our cow's and sheep are out in the fields eating grass, like they are supposed to be! I recommend the film "Food Inc" which is quite eye opening to the stuff that goes on outside our little island!
Do you try to buy Wexford products? Which are your favourite products? I buy in the farmers market in the Bullring on Friday's. I also buy my vegetables from Rocklands Farmshop and the vegetable shop in the Supervalu car-park. My favourite Wexford product would have to be the Wexford Strawberries in the Summer.
What do you eat in a typical day?
Breakfast:
I always eat breakfast. I wake up starving!
Usually my breakfast consists of a 150g of protein coming from either steak or 100g salmon or 150g white fish or 100-150g turkey cooked in the oven with Himalayan salt, freshly ground black pepper & spices, served with a mixed salad, sprinkled with freshly ground flax-seeds, vinegar and olive oil.
Now, I can tell that might sound like a bit of effort to some people, but in reality, it takes 2 minutes to take the meat out of the fridge, sprinkle it with spices and bung it into oven. (Except the steak, which I shallow fry using coconut oil), I throw on the timer and jump in the shower and start getting ready for the day. By the time I'm dried, the beeper is going off and I'm ready to take it out of the oven and sit down and eat it.
My favourite breakfast is steak with a runny egg on top on a bed of spinach.
Avoiding any carbohydrates in the morning helps keep me alert for the day.
Breakfast:
I always eat breakfast. I wake up starving!
Usually my breakfast consists of a 150g of protein coming from either steak or 100g salmon or 150g white fish or 100-150g turkey cooked in the oven with Himalayan salt, freshly ground black pepper & spices, served with a mixed salad, sprinkled with freshly ground flax-seeds, vinegar and olive oil.
Now, I can tell that might sound like a bit of effort to some people, but in reality, it takes 2 minutes to take the meat out of the fridge, sprinkle it with spices and bung it into oven. (Except the steak, which I shallow fry using coconut oil), I throw on the timer and jump in the shower and start getting ready for the day. By the time I'm dried, the beeper is going off and I'm ready to take it out of the oven and sit down and eat it.
My favourite breakfast is steak with a runny egg on top on a bed of spinach.
Avoiding any carbohydrates in the morning helps keep me alert for the day.
Lunch:
As I'm preparing my breakfast in the morning, I also prepare the rest of my meals for the day and put them in Tupperware boxes for eating through the rest of the day!
My lunch meal isn't really bigger than my 11 o'clock meal or my 4 o'clock meal. I call them all "meals" instead of snacks, as they are usually the same as each other, so it doesn't make sense to call them snacks! Lunch is really "Meal 3". It usually consists of oily or white fish or turkey with green vegetables or salad. It may include some carbohydrates depending on my training schedule that day. I like to vary the protein choice and vegetable choice every day.
Evening meal:
My evening meal usually follows training. It will usually be a huge salad, plus whatever protein source I'm on that day (poultry/ fish/ meat). Salads are very low in calories so I often make a family sized bowl and eat it all. It takes ages for me to eat my salads. I mainly like to use mixed leaves, bell peppers, cucumber and shredded cabbage and carrots in salads. (Sometimes I buy the pre-made salads in the supermarket if I'm feeling lazy).
When I get sick of salads, I tend to make mushrooms and onions.
The other times I will steam broccoli, or cook green beans in the oven.
I like to add spices to everything I eat to give some flavour- it will never just be plain steamed broccoli!
As I'm preparing my breakfast in the morning, I also prepare the rest of my meals for the day and put them in Tupperware boxes for eating through the rest of the day!
My lunch meal isn't really bigger than my 11 o'clock meal or my 4 o'clock meal. I call them all "meals" instead of snacks, as they are usually the same as each other, so it doesn't make sense to call them snacks! Lunch is really "Meal 3". It usually consists of oily or white fish or turkey with green vegetables or salad. It may include some carbohydrates depending on my training schedule that day. I like to vary the protein choice and vegetable choice every day.
Evening meal:
My evening meal usually follows training. It will usually be a huge salad, plus whatever protein source I'm on that day (poultry/ fish/ meat). Salads are very low in calories so I often make a family sized bowl and eat it all. It takes ages for me to eat my salads. I mainly like to use mixed leaves, bell peppers, cucumber and shredded cabbage and carrots in salads. (Sometimes I buy the pre-made salads in the supermarket if I'm feeling lazy).
When I get sick of salads, I tend to make mushrooms and onions.
The other times I will steam broccoli, or cook green beans in the oven.
I like to add spices to everything I eat to give some flavour- it will never just be plain steamed broccoli!
Snacks:
As I eat so many meals, I don't really have time to snack in between. I tend to include my snacky items with my meal-times. What most people consider snack time, 11am and 4pm, I consider as proper meals as I have what looks like dinner to most people! It's usually fish or turkey with salad/ veg. I often follow this with a raw carrot and a square of 85% chocolate, depending on what way I'm training that day.
I can afford to eat more "snacky" type things again now that I'm not dieting-down for my contest anymore (which was also known as a "cutting diet" in the bodybuilding world). Now I'm trying to add some more muscle. In the past, male bodybuilders went on a "bulking diet" after a contest, but this is not so common anymore, as people prefer to stay in good shape all the time.
I make a chocolate mousse with avocado, chocolate protein, cocoa, xylitol, raw free-range egg, coconut flour and chopped hazelnuts and it is to die for! (Even my disapproving friends who say I'd eat a lump of coal if someone told me it was good for me, like this one!)
As I eat so many meals, I don't really have time to snack in between. I tend to include my snacky items with my meal-times. What most people consider snack time, 11am and 4pm, I consider as proper meals as I have what looks like dinner to most people! It's usually fish or turkey with salad/ veg. I often follow this with a raw carrot and a square of 85% chocolate, depending on what way I'm training that day.
I can afford to eat more "snacky" type things again now that I'm not dieting-down for my contest anymore (which was also known as a "cutting diet" in the bodybuilding world). Now I'm trying to add some more muscle. In the past, male bodybuilders went on a "bulking diet" after a contest, but this is not so common anymore, as people prefer to stay in good shape all the time.
I make a chocolate mousse with avocado, chocolate protein, cocoa, xylitol, raw free-range egg, coconut flour and chopped hazelnuts and it is to die for! (Even my disapproving friends who say I'd eat a lump of coal if someone told me it was good for me, like this one!)
Even a holiday didn't disrupt breakfast. Steak, egg, salad.
The food in your meals (Quick answers):
How often do you eat the following?
Red meat: Twice a week
Poultry: 3 or 4 days a week- turkey or free-range chicken
Fish: 3 or 4 days a week- salmon, haddock, lemon sole
Cereal: Never
Soup: Rarely, but sometimes I will pour cold carrot soup over a salad if my diet is getting a little dull. I know that sounds messed up, but it tastes delicious over a crunchy salad with raw peppers, red onion and raw cabbage sliced into it.
Fruit: Every day- blueberries & Once a week- other fruits
Vegetables: Every day (favourites are broccoli, green beans, brussel sprouts, mushrooms, onions and carrots)
Salads: Every day (spinach, lettuce, raw cabbage, bell peppers, cucumber)
Potatoes: Sometimes I use sweet potato.
Bread: Never
Rice/ Quinoa etc: I like to make a creamy rice pudding that reminds me of the proper one my that mam makes with cream and sugar, except instead of delicious cream and sugar, I use a tiny amount of coconut milk, some xylitol and vanilla extract. I look forward to that on "Leg day" as my body needs lots of extra carbs, especially when I'm training heavy.
Nuts: In theory yes, but my self-control is very bad around nuts, so I avoid buying them too often. If I buy a jar of peanut butter- it's game over. I once bought a very, very large tub of almond butter from myprotein.com and it disappeared so fast that I vowed never to buy nut butter again.
Take-aways: Not very often but I think that it is very easy to tailor your order. For example, I sometimes get a prawn cocktail in Teng's takeaway and they put the sauce on the side for me. They are big juicy prawns on a bed of lettuce. Delicious.
Restaurant: I don't eat out very often but again, I always find it easy to tailor my order. In Greenacres, when I tell them I am gluten and dairy free, they are always able to cater for me. Also, I find Cistin Eile verydiet-friendly.
Alcohol: Occasionaly
Smoothies/Juices/Supplement: Every day
Tea/Coffee: I drink tea and coffee every day- I drink organic coffee from Blasta Coffee on work-days. When I'm at home I have a coffee grinder and I freshly grind organic beans. I make coffee in an Italian Moka pot on the hob. I drink one coffee everyday, sometimes two. I drink green tea and Pu-erh tea too.
Water: I generally drink tap water, but I'm saving up to buy a fluoride filter.
How often do you eat the following?
Red meat: Twice a week
Poultry: 3 or 4 days a week- turkey or free-range chicken
Fish: 3 or 4 days a week- salmon, haddock, lemon sole
Cereal: Never
Soup: Rarely, but sometimes I will pour cold carrot soup over a salad if my diet is getting a little dull. I know that sounds messed up, but it tastes delicious over a crunchy salad with raw peppers, red onion and raw cabbage sliced into it.
Fruit: Every day- blueberries & Once a week- other fruits
Vegetables: Every day (favourites are broccoli, green beans, brussel sprouts, mushrooms, onions and carrots)
Salads: Every day (spinach, lettuce, raw cabbage, bell peppers, cucumber)
Potatoes: Sometimes I use sweet potato.
Bread: Never
Rice/ Quinoa etc: I like to make a creamy rice pudding that reminds me of the proper one my that mam makes with cream and sugar, except instead of delicious cream and sugar, I use a tiny amount of coconut milk, some xylitol and vanilla extract. I look forward to that on "Leg day" as my body needs lots of extra carbs, especially when I'm training heavy.
Nuts: In theory yes, but my self-control is very bad around nuts, so I avoid buying them too often. If I buy a jar of peanut butter- it's game over. I once bought a very, very large tub of almond butter from myprotein.com and it disappeared so fast that I vowed never to buy nut butter again.
Take-aways: Not very often but I think that it is very easy to tailor your order. For example, I sometimes get a prawn cocktail in Teng's takeaway and they put the sauce on the side for me. They are big juicy prawns on a bed of lettuce. Delicious.
Restaurant: I don't eat out very often but again, I always find it easy to tailor my order. In Greenacres, when I tell them I am gluten and dairy free, they are always able to cater for me. Also, I find Cistin Eile verydiet-friendly.
Alcohol: Occasionaly
Smoothies/Juices/Supplement: Every day
Tea/Coffee: I drink tea and coffee every day- I drink organic coffee from Blasta Coffee on work-days. When I'm at home I have a coffee grinder and I freshly grind organic beans. I make coffee in an Italian Moka pot on the hob. I drink one coffee everyday, sometimes two. I drink green tea and Pu-erh tea too.
Water: I generally drink tap water, but I'm saving up to buy a fluoride filter.
What is your favourite recipe?
It has to be my chocolate protein balls. This is a mixture of chocolate protein powder, nut flours, nut butters, cocoa etc. and coated in dark chocolate and chopped hazelnuts.
I will upload it into the new Recipe section of Wexfordhealthyeats which is coming soon :)
These are really delicious. I used them a lot when I was studying the Diet Coaching up in IHS, Dublin, as I had to stay up overnight for weekend courses and these stayed fresh in my bag for the next day.
However, my no fuss, favourite treat is Sunwarrior protein plus a tbsp on cocoa powder mixed with a sprinkle of xylitol, a dash of vanilla extract (all mixed with water) and a half cup of blueberries. This is my "chocolate blueberry mousse". Yummy :) if I'm feeling like making an extra effort, I'll add an additional 2 tbsp of coconut flour and put it in the freezer for 10 minutes to make it into an ice-cream- I do that in Summer-time.
It has to be my chocolate protein balls. This is a mixture of chocolate protein powder, nut flours, nut butters, cocoa etc. and coated in dark chocolate and chopped hazelnuts.
I will upload it into the new Recipe section of Wexfordhealthyeats which is coming soon :)
These are really delicious. I used them a lot when I was studying the Diet Coaching up in IHS, Dublin, as I had to stay up overnight for weekend courses and these stayed fresh in my bag for the next day.
However, my no fuss, favourite treat is Sunwarrior protein plus a tbsp on cocoa powder mixed with a sprinkle of xylitol, a dash of vanilla extract (all mixed with water) and a half cup of blueberries. This is my "chocolate blueberry mousse". Yummy :) if I'm feeling like making an extra effort, I'll add an additional 2 tbsp of coconut flour and put it in the freezer for 10 minutes to make it into an ice-cream- I do that in Summer-time.
Kefir- Tastes like natural yogurt (or "feet" as my friend Jean tells me)
Do you use supplements?
Yes. I buy all of my supplements from Arena Martial Arts and Only Natural and Rainbow.
The supplements that I currently use are:
• Sunwarrior rice protein -chocolate flavor from Only Natural
• Liquid multivitamin from Rainbow
• Omega 3
• Vitamin D3 liquid drops from Rainbow Wholefoods
I make a positive effort to obtain the rest of my vitamins and minerals from food. I know I need extra selenium and zinc from all my training, so I include food sources in my diet. I also try to get some missing nutrients- for example "Kefir" is something I make at home using Kefir grains and goats milk. It is best made with raw cow's milk, which I can get from a farmer on my road. It is high in Vitamin K2 and Glutathione. It is a natural pro-biotic.
Wholefood supplements that I use are wheatgrass and spirulina. I also use turmeric as an antioxidant.
I am not suggesting that other people copy my supplementation routine. This is just what works for me right now!
Yes. I buy all of my supplements from Arena Martial Arts and Only Natural and Rainbow.
The supplements that I currently use are:
• Sunwarrior rice protein -chocolate flavor from Only Natural
• Liquid multivitamin from Rainbow
• Omega 3
• Vitamin D3 liquid drops from Rainbow Wholefoods
I make a positive effort to obtain the rest of my vitamins and minerals from food. I know I need extra selenium and zinc from all my training, so I include food sources in my diet. I also try to get some missing nutrients- for example "Kefir" is something I make at home using Kefir grains and goats milk. It is best made with raw cow's milk, which I can get from a farmer on my road. It is high in Vitamin K2 and Glutathione. It is a natural pro-biotic.
Wholefood supplements that I use are wheatgrass and spirulina. I also use turmeric as an antioxidant.
I am not suggesting that other people copy my supplementation routine. This is just what works for me right now!
“I use wheatgrass and spirulina. I also use Turmeric as an antioxidant”.
Posing practice before NABBA bikini show
Any more advice for Wexford Healthy Eaters?
I think it is great for some people to jump start a program by just jumping onto a new diet like the "Paleo diet", but for most people, we really have to change slowly.
For example, my old diet which I considered to be very healthy at the time, consisted of porridge and berries for breakfast, followed by fruit for an 11am snack, followed by a rye wrap with salad and ham or chicken for lunch, followed by more fruit for an afternoon snack, lots of dried fruit, raisins etc, plus a dinner loaded with sweet potatoes, sweetcorn and maybe a fruit salad dessert. It might look very healthy, but it was low in calories and low in protein. I ate low calorie jelly sweets, mints etc too. Not only was the diet low in calories but it was excessively high in carbohydrates which made me slump with tiredness after eating, and I did not achieve the body composition that I wished for. That sort of diet doesn't lend itself to a toned body.
Changing from a very high-carb diet to a low-carb diet isn't an overnight change that a person can make!! I believe that the best way to change your diet is to change it very slowly, like I did!
I also believe that if a person has a sweet tooth, like me, that there is no amount of discipline that will stop that person. I have chocolate in some form every single day. That even included my cutting diet for the bikini contest where at least I had Sunwarrior chocolate protein to look forward to every day.
I think it is great for some people to jump start a program by just jumping onto a new diet like the "Paleo diet", but for most people, we really have to change slowly.
For example, my old diet which I considered to be very healthy at the time, consisted of porridge and berries for breakfast, followed by fruit for an 11am snack, followed by a rye wrap with salad and ham or chicken for lunch, followed by more fruit for an afternoon snack, lots of dried fruit, raisins etc, plus a dinner loaded with sweet potatoes, sweetcorn and maybe a fruit salad dessert. It might look very healthy, but it was low in calories and low in protein. I ate low calorie jelly sweets, mints etc too. Not only was the diet low in calories but it was excessively high in carbohydrates which made me slump with tiredness after eating, and I did not achieve the body composition that I wished for. That sort of diet doesn't lend itself to a toned body.
Changing from a very high-carb diet to a low-carb diet isn't an overnight change that a person can make!! I believe that the best way to change your diet is to change it very slowly, like I did!
I also believe that if a person has a sweet tooth, like me, that there is no amount of discipline that will stop that person. I have chocolate in some form every single day. That even included my cutting diet for the bikini contest where at least I had Sunwarrior chocolate protein to look forward to every day.
Changing from a typical very high- carbohydrate diet to a low-carb diet, isn't an overnight change that a person can make easily. I believe that the best way to change your diet is to change it very slowly.”
