Forever Nutrition & Health

29/04/2025

Using these delicious Silver fern farms honest beef and lamb burgers with manuka smoked salt.
I've taken a 500g pack of burgers and made into 5 x 100g burgers instead of 125g.
Served up with homemade hummus, with truffle, and cherry tomatoes tossed in a little lemon juice, salt and pepper.
Simply Devine!

13/11/2023

I'm really loving the smash taco, so I've been trying out different ways to have them!
This Japanese version was so good especially on these warmer days.

500g beef mince, or you can use pork or even chicken. A little soy, minced garlic and ginger and mix with mince.

Take 50g of the mince and press onto your tortilla so it's even and nice and thin. In a hot pan cook mince side down for 2 minutes or until mince is browned and cooked through, turn over onto the bread side for 30 seconds then take out and put on a plate, I do 2 of these at a time and do 2 tortillas per person.

Top with baby spinach
Sliced cucumber
Sliced avocado
Pickled carrot/red onion (just add a white viegar/ sugar mix to veg)
Spring onion
Sesame seeds
Kewpie
Tonkatsu sauce- I have refilled this with my cheats version of bbq sauce and soy sauce.
Enjoy!

Have you made smash tacos and what did you make?

24/05/2023

Possibly the last of the raspberries ?! Wow the the gift that keeps on giving, been harvesting them since December!
I started with only 1 Raspberry plant and they just kept popping up everywhere, so now I have so many!
This mornings breakfast of pancakes 🥞 with pan-fried banana 🍌
Protein peanut butter
Raspberries
Maple syrup
A dusting of cinnamon sugar
😋 😋

30/03/2023

Accurate 😂 😂
It's all about balance though, am I right?!

18/01/2023

Interesting...personally I've never been one to stretch before or after weight training, it always seemed pointless!

Does stretching make you weaker? New meta-analysis

A new meta-analysis of 14 studies found that the addition of stretching to weight training programs reduced strength development.

Technically, the effect was not statistically significant in the main analysis but became significant when including all literature regardless of quality. The negative effect of stretching also became significantly greater with time.

The reduced strength development was virtually entirely attributable to studies on pre-workout static stretching. Dynamic stretching or stretching in general at any other time point did not have a negative effect.

Static stretching during your warm-up can interfere with strength development by telling the muscle to relax when it should in fact be active. Static stretching can reduce motoneuron excitability in addition to muscle and tendon stiffness. Thereby, static stretching has been found to reduce muscle force production, activation, power output and consequently strength and total work output during training.

You don’t have to be completely paranoid about static stretching pre-workout though if you need to do it to, for example, get your wrists under the bar for front squats or stretch your shoulders a bit to get a narrower grip for back squats. As long as you keep the static stretching duration short and the intensity very low, it won’t hurt your performance or gains.

Then again, for most people I also see no point in stretching. Stretching basically just makes you better at stretching. It doesn't improve your health, doesn't reduce injuries, doesn't enhance recovery and it doesn't teach you to squat to depth. Full ROM strength training is all the stretching most people need.

19/12/2022

Asian chicken 🐔 noodle salad
So, so good!
Salad has shredded cabbage carrot, sliced cucumber, sliced capsicum, mung bean sprouts, mint and cooked vermicelli noodles and the dressing is just sweet chilli sauce, lime juice and fish sauce. Toss through the salad.

The marinade for the chicken breast is just dark soy and some chopped garlic so you can marinate that for a couple of hours before you cook it I've just cooked in the air fryer in some tin foil for 30 minutes. Rest then slice and arrange over your salad.
Top with Sriracha kewpie mayo and crispy noodles.

24/08/2022

🍌 Banoffi-nut overnight oats
*😋Recipe in pics😋*
If you are looking for a breakfast that's high in protein without eggs or protein powders then look no further!
These banoffi overnight oats are portable, filling and most importantly so delicious!
When planning meals a good guideline in 25-30g protein per meal.
Is your breakfast giving you what you need?!

20/07/2022

At some stage there is a point where you don't lose anymore weight..I mean you can't just lose weight forever right?
So then there has to be something more..more than vanity! 😆
I cannot stress enough how helpful exercise is for mental health (with me it's weight training and walking)

Its just me, the weights, the music, my dogs, 🤣 . Noone talking at me, bothering me 😒
Time to clear your head, lift heavy s**t and get strong!

Never forgetting why I started in the first place ❤

You'll never regret a workout, but you might regret not starting!

20/04/2022

Wednesday is pancake day here!
Why save em for the weekend?!
Topped with peanut butter, raspberries, bananas and sugar free maple.
Worth getting up for, don't you think?!

18/04/2022

Do you guys ever feel like this?!
There is so much bad advice out there I feel like I just can't compete with all the bs.
People would just keep doing s**t diet after s**t diet off the internet from people who don't know you and aren't even qualified!

So instead of doing the Mahi, finding out all your "why" your "how" and getting advice from a qualified professional you are doing stuff that's not sustainable in the long term and is usually terrible for mental health. You end up worse off than where you started 😔
This has got to stop!✋

31/03/2022

Accurate! 😆 🤣

02/02/2022

Anyone get tired after meals? Try changing the balance of macros around :)

As a postgraduate student, my favourite breakfast was a trim cappuccino and a rye bun from our favourite bakery, Il Panificio (no longer there). And lunch? A ciabatta bun 🥖 and Diet Coke 🥤.

And… I would spend the hour after lunch under my desk having a nap because I was SO sleepy, then would try to wake myself up to do a bit of writing in the afternoon. 😴

Not particularly good for my productivity lol.

One of the most obvious signs of an imbalanced diet is feeling tired after a meal. Research also suggests that if you are carbohydrate intolerant (i.e. can’t use carbohydrates for energy very well, have poor blood sugar control, or are insulin resistant) you will notice this if you have over 30% of your calories from carbohydrate in a meal. It also happens if we overeat, with the blood flow being directed towards our digestive system and less to our brain.

So…. If you notice that mid afternoon slump and most of your lunches are based around foods such as:

🛑 Sushi
🛑 Sandwiches
🛑 Burgers/paninis etc
🛑 Toasted sandwiches
🛑 Toast
🛑 Salads with root vegetables, grains and not a lot of protein

Try changing the balance of your calories so less are coming from carbohydrates (bread, pasta, rice, quinoa, buns etc) and more from protein and fat.

✅ Aim for at least 120g cooked meat/fish/shellfish in lunch 🥩 🐟
✅ Reduce the grains (quinoa, rice) by 1/2 🥘
✅ Have just one sandwich (with a couple of hardboiled eggs alongside) instead of two sandwiches (halving the amount of bread) 🍳
✅ Have a side serve of protein alongside a smaller sandwich bun
✅ Limit your sushi to 4 pieces and add additional sashimi, avocado or your home-brought protein source on the side 🍣
✅ Add 1-2 eggs (depending on appetite) to your tinned fish in your salad
✅ Add a substantial protein source (such as any of the above) to your bean-based salad (beans contain protein but aren’t a great source of protein)
✅ Have a decent hit of protein alongside your toast (did you know 150g cottage cheese has 23g compared to 3.3g for a serve of PB 🥜 )