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Nutritional based articles straight from's specialist writers 

Posted 11 January 2015 by

Recipe: Triple Chocolate

High Protein Smoothie

Recipe: Triple Chocolate High Protein Smoothie



  • 2 scoops (70g) Chocolate Whey Protein Powder
  • ½ cup unsweetened Chocolate Almond Milk
  • 1 Tbsp Cocoa
  • 1 cup non fat Greek Yogurt
  • ½ cup frozen Strawberries
  • ½ large Banana (68g)


Blend all ingredients in a blender until smooth.


Yield: 3 servings

Macros per serving: 250ml
Calories: 186.8
Protein: 26.4g
Fat: 2.6g
Carbs: 14.2g

Posted 08 January 2015 by Amir Laufert

7 Tips: How to eat healthy

at any restaurant

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How to eat healthy at any restaurant

In this short article I would like to show how one can go to any restaurant and still eat in a healthy manner. The motivation behind this article is one of personal experience. As someone who loves food and trying out new places to eat I have encountered many menus with a variety of choices and have managed to choose the healthy options.

Health and fitness enthusiast are often caught between social dilemmas in terms of eating out with friends and staying healthy and in good shape. Eating out with friends is something we all enjoy doing, however we often have an internal battle with ourselves, as we know that eating out often means sugar and fat loaded foods that we just don’t need or want. This internal battle can lead to us turning down an invite to socialize with friends or in other cases just not eating at all at the restaurant. Whichever option you choose it is not the best social option and this can lead to “FOMO” fear of missing out. 

In this short article we will explore tips and strategies of eating out at any restaurant and maintaining a healthy eating plan and still feel included in our social groups. 

Before the meal

Tip 1: If you know the restaurant that you will be eating at then have a look online for the menu and have a quick browse at the menu options. By doing this you will prevent finding yourself in a dilemma at the restaurant and making an irrational decision.

Tip 2: Never go out to eat in a state of hunger as this can lead to bad choices and overeating.

Tip 3: Drink a glass of water before any meal.


Tip 4: Most places will have veggies in some form or another. Start off by looking for salad options but be aware that many places will have fancy salads that include many foods that are not too good for our waistlines. Do not feel shy to ask the waiter to add or take out an item from the menu to suit your needs. An example of this would be if there is a chicken salad on the menu but it also has feta cheese and a blue cheese dressing then simply ask for no salad dressing on the salad and to please take out the feta. If for any reason there are no salad options then have a look to see if any food come with veggies or come as a “side order”. In this case you can ask the waiter to please bring you a “side order” of these veggies.

Note: “side order” veggies could often be prepared using added butter or oils so ask the waiter to please not fry or add any of these things to them when prepared.

Note: Ask for salad dressing on the side, as salad dressings are often pure oils and sugar loaded. One can substitute the dressing for balsamic vinegar and/or olive oil with salad and/pepper to season.

Note: you may ask the waiter to chop and change the menu as you wish.

Main course

Tip 5: Have a look for a lean protein source including: 

• Fish or seafood
• Chicken breast
• Turkey breast
• Lean cuts of meat

Note: Make sure that these proteins do not come with a dressing or topping such as cheese or sauces as these add high calories to the meal.

Note: Ask the waiter how these proteins are prepared. If the dish is fried then ask to have it backed or roasted.

Tip 6: Have a side dish or salad or veggies instead of fried chips

Note: Most side dishes with a main course come with a starch of your choice of either fried chips, potato or rice. Depending on your nutritional goal, stick with the un-fried option or a side salad. If one chooses to have a potato then ask the waiter to not put butter/margarine or cream on top.


This part of the meal is not a necessity. However if one does choose to have dessert then sticking to fruit is your best bet but try not eating all of it.

Tip 7: Having a cup of coffee/tea at this point is the best way to not feel left out if everyone is nibbling on something.

Written By Amir Laufert:

Posted 03 January 2015 by

High Protein Recipe:

Garlic And Herb Salmon

Recipe: Garlic & Herb Salmon



  • 8oz (226g) Salmon Fillet
  • 1 tsp. Olive Oil
  • 1 tsp. Lemon Juice
  • 1 clove Garlic, minced
  • 1 tsp. fresh Dill
  • ½ tsp. fresh Rosemary, coarsely chopped
  • ¼ tsp. dried Parsley
  • ¼ tsp. dried Sage


  • Preheat oven to 400°F.
  • Place the salmon fillet on a foil lined baking sheet.
  • Mix together the olive oil, lemon juice, and garlic and brush onto the salmon.
  • Top the salmon with the herbs.
  • Bake in the oven for 20-25 minutes until the salmon is cooked through.

You can also wrap the fish in foil and place on the grill to barbeque for 15 minutes.


Yield: 1 serving

Macros per serving:

  • Calories: 459
  • Protein: 57.9g
  • Fat: 22.9g
  • Carbs: 1.0g
Posted 22 December 2014 by

Recipe: High

Protein Crepes

Recipe: High Protein Crepes

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  • 1 medium Banana
  • 2 scoops unflavored Whey Protein Powder
  • ½ cup Egg Whites
  • 1 Tbsp. unsweetened Vanilla Almond Milk


  • Combine all ingredients into a blender and blend until completely smooth and of a liquid consistency.
  • Heat a pan on medium-low heat and spray with non-stick oil.
  • Using a ¼ measuring cup, pour batter onto pan and quickly work the pan to spread batter thinly.
  • Cook for 1-2 minutes on each side.


Yield: 6 crepes

Macros: 3 crepes
Calories: 223.5
Protein: 35.5g
Fat: 2.1g
Carbs: 15.5g

Posted 24 November 2014 by Andréa's Protein Cakery

Recipe: Cinnamon Apple

Protein Cheesecake


Cinnamon Apple Protein Cheesecake

Makes one 6" cheesecake (8 servings).

All ingredients should be at room temperature.

Ingredients for crust:

  • 1/4 cup almond butter (or any nut butter) (60g)
  • 3 tablespoons filtered water (45ml)
  • 1/4 cup vanilla rice (or pea) protein powder (28g)
  • 1/4 teaspoon ground cinnamon (1.25ml)
  • A pinch of sea salt

Ingredients for apple layer/topping:

  • 1 medium apple, peeled, cored and steamed (1 cup, about 125g before steaming)
  • 1/4 teaspoon ground cinnamon (1.25ml)
  • 2 tablespoons natural (unsweetened) applesauce (28g)

Ingredients for cheesecake:

  • 2 packages Neufchâtel cheese (16oz, 448g)
  • 8 packets stevia (8g)
  • 4 large eggs, whole (200g)
  • 8oz fat-free Greek yogurt (227g)
  • 1 teaspoon alcohol-free vanilla extract (5ml)
  • 1/2 cup natural vanilla whey protein powder (48g)
  • 1/2 teaspoon ground cinnamon (2.5ml)


  • Preheat oven to 325F (163C).
  • Line the bottom of a 6" springform pan with parchment paper, and wrap the bottom of the pan in foil.
  • Rub coconut oil around the sides of the pan (or spray with cooking spray).
  • Make the crust by first mixing the almond butter and water until combined.
  • Mix in rice protein, cinnamon, and salt.
  • Press into the bottom of the springform, and set aside.
  • Chop the steamed apples, and sprinkle with cinnamon.
  • Lay about 1/3 of the apples over the crust. Mix the rest of the apples with the applesauce for the topping, and set aside.
  • Beat the Neufchâtel cheese and stevia until combined.
  • Add eggs and mix well.
  • Add yogurt and vanilla, and beat until smooth.
  • Add whey protein and cinnamon, and beat until smooth.
  • Pour batter over crust.
  • Place the springform in a water bath in the oven (put the springform in a larger pan with about 1 inch of water).
  • Bake at 325F (163C) for 30 minutes, then lower the oven to 200F (93C) and bake for 40-50 minutes more. The cake should be firm around the edges, but the center should be jiggly. 
  • Remove from oven, and let cool at room temperature.
  • Refrigerate for several hours (cake will continue to set).
  • Top with apple mixture, and enjoy!


  • Macros per piece (1/8 cake):
  • Protein: 18g,
  • Carbs: 8g (1g fiber, 5g sugar),
  • Fat: 19g,
  • Calories: 275

Follow Andréa's Protein Cakery!
Recipe blog:

Posted 11 November 2014 by Anna Sward

5 High Protein

Treat Recipes

Posted 20 October 2014 by Andréa's Protein Cakery

Recipe: Pumpkin Pecan

Protein Cookies

Pumpkin Pecan Protein Cookies


Ingredients (Makes 4 cookies):

  • 1/3 cup natural vanilla whey protein powder (31g)
  • 1 tablespoon coconut flour (7g)
  • 1/4 cup cooked pumpkin (62g)
  • 2 teaspoons coconut sugar (8g)
  • 1/8 teaspoon pumpkin pie spice (0.6ml)
  • a pinch of sea salt
  • 1/4 teaspoon baking powder (1.2ml)
  • 1 tablespoon chopped pecans (7g)


  • Preheat oven to 325F (163C).
  • Except for the pecans, mix all cookie ingredients until well combined.
  • Fold in the pecans.
  • Spoon batter onto a parchment-lined cookie sheet as 4 cookies. Use the back of your spoon to help shape them.
  • Bake for 5 minutes, and check to see if they are firm. If not, continue to bake and check every 1-2 minutes. Remove from oven as soon as they are firm. (Over-baked whey cookies can get very dry.)


Macros (per cookie):

  • Protein: 7g,
  • Carbs: 6g (1g fiber, 3g sugar),
  • Fat: 2g,
  • Calories: 63.

Recipe by Andréa's Protein Cakery
Recipe blog:

Posted 27 August 2014 by

Recipe: Honey

Glazed Chicken

Recipe: Honey Glazed Chicken

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  • 2 6oz skinless, boneless, Chicken Breasts
  • 2 Tbsp. Dijon Mustard
  • 2 Tbsp. Honey
  • 2 Tbsp. Lemon Juice
  • 1 tsp. fresh Rosemary


  1. Preheat oven to 350°F
  2. Combine all ingredients into an oven safe dish and mix well.
  3. Dip chicken into mixture to coat all sides, and leave in the dish.  Proceed to the next step; or cover with foil and place in the fridge for 2 hours to marinade.
  4. Place dish in the oven and bake for 40 minutes or until chicken is cooked through and no longer pink.

Macros: Per serving

  • Calories: 256
  • Protein: 37.6g
  • Fat: 3.7g
  • Carbs: 21g
Posted 19 August 2014 by

Recipe: Coconut

Protein Pancakes

Coconut Protein Pancakes



  • 1 scoop (35g) unflavored Whey Protein Powder
  • ¼ cup Coconut Flour (15g)
  • ½ cup Coconut Milk
  • ½ cup Egg Whites
  • ½ tsp Vanilla Extract
  • 1 tsp Honey


  • Combine protein powder and coconut flour in a medium sized mixing bowl
  • Combine remaining ingredients in a separate bowl and mix well
  • Add wet ingredients to dry ingredients and mix until all ingredients are well combined
  • Pour a ¼ cup batter per pancake onto a lightly greased hot griddle and cook until the top is less translucent and lightly browned on the bottom (about 3- 4 minutes).
  • Flip and cook until the bottom is brown and pancake is cooked through.

Yield: 350ml/5 pancakes

Macros per serving: 2 pancakes

  • Calories: 132.4
  • Protein: 18.2g
  • Fat: 2.8g
  • Carbs: 7.6g
Posted 21 July 2014 by Georgia B. Simmons

Whatever You Do

Don’t Call Me Fat


“Whatever You Do, Don’t Call Me Fat” – The Disordered Eating In Fitness

An increasing number of fitness professionals, including personal trainers, nutritionists and sponsored athletes are starting to display worrying trends when it comes to their attitudes towards food. Many are suffering from food aversion and dietary obsession, including starving, purging and binging, as well as introversion and the withdrawal from social situations where food consumption may play a role.

One of the key contributing factors to the onset of eating pathology and mental health disorders is the individuals’ dissatisfaction with the perception of their own body.

Clinical research has shown that the drivers which contribute towards our body image perception are: peer appearance, conversations and criticism, internalisation of appearance ideals, and our own height and weight[ii].

In the fitness industry we are bombarded with images of scantily clad, muscular competitors from both male and female gender every time we turn on our computers or our phones. Pictures, videos, snap chats, instagram, twitter feeds and facebook news bulletins are all bristling with toned, tanned and tight, photo-shopped depictions of the people that we are all striving to be. Or even worse, pictures of ourselves in stage condition when the current us is 5kg over that weight, feeling like a shadow of our former ‘perfect’ self.

Recent studies highlighted that the majority of research into disordered eating has centred on the drive for thinness, which is most commonly observed in girls and women[iii], so have we as a society inadvertently pigeonholed eating disorders as only being applicable if the subject looks like they are about to die?


Studies into normal anorexia sufferers found that the influence of the media portrayal of idealized mainstream female bodies in women's fashion magazines found that women overestimated their own perceived “fatness” further after they had seen pictures of runway models, as opposed to when they saw photographs of neutral objects[iv].

However, if it was the case that runway model images invoked an emotional response in fitness athletes, then these athletes would be motivated by the drive for thinness not the drive for muscularity?

A study found that social standards dictate that male attractiveness is measured in muscularity, not thinness, and thus those males seeking to attain muscularity and perceiving to have not achieved this aesthetic were far more likely to display disordered eating and signs of depression[v].

It is therefore the likely and probable result of the public and social swing in female idealism, shifting from runway-model thin to an almost impossible image of healthy, lean and shredded female muscularity that has played a part in the rise of a new sort of fitness related eating disorder, created by images of our fitness peers.


There is also a subtle but crucial differentiation which has been identified between bodyweight dissatisfaction and muscularity dissatisfaction. Muscularity dissatisfaction has been found to be more prevalent among men who frequently engage in muscle-building or fitness related conversations and when the bodyfat percentage is lower. Females or males with a higher bodyfat % reading are less likely to be dissatisfied with their musculature and are more likely to be concerned with bodyweight and bodyfat issues[vi].
Interestingly what we may find is that as bodyweight drops through disordered eating or purging; competitors will shift from bodyweight dissatisfaction to muscular size dissatisfaction and back again as they bulk to attempt to gain muscle.

Strangely, most female fitness competitors all display a desire to be bigger, more muscular and more defined – this is in stark contrast to medical research into classic eating disorders – for example in a study by Silberstein et al, they found that only 4.4% of the women they studied wanted to become bigger compared with 46.8% of the men.
This suggests that female fitness competitors are more likely to have disordered eating that relates to their bodyfat but that allows for the retention of muscle – this is backed up by studies showing that those who exercise with weights or in bodybuilding are a subpopulation at greatly increased risk of developing eating disorders[vii].

Overall the competitive fitness population seems to be overly concerned with food, overly concerned with weight, body fat and muscularity and is a western phenomena perpetuated by the pursuit of the perfect body – the fitness societies and federations encourage and reward the pursuit of the perfect body because it is an ideal that symbolizes the attainment of numerous personal virtues and achievements.

To summarise: Are fitness competitors becoming the unrecognised victims of wide-spread disordered eating and depression caused by body dissatisfaction?

Written by: Georgia B Simmons

REFERENCES: [i] Journal of Youth and Adolescence January 2011, Volume 40, Issue 1, pp 59-71, ‘Body Dissatisfaction Among Adolescent Boys and Girls: The Effects of Body Mass, Peer Appearance Culture and Internalization of Appearance Ideals’, Margaret Lawler, Elizabeth Nixon  [ii] Margaret Lawler, Elizabeth Nixon  [iii] Journal of American College Health, Volume 48, Issue 6, 2000 , ‘An Exploration of the Drive for Muscularity in Adolescent Boys and Girls’, Donald R. McCreary PhD & Doris K. Sasse PhD  [iv] The British Journal of Psychiatry (1993) 162: 837-840, ‘Media influences on body size estimation in anorexia and bulimia. An experimental study’, K Hamilton , G Waller  [v] Donald R. McCreary PhD & Doris K. Sasse PhD  [vi] Journal of Youth and Adolescence, December 2005, Volume 34, Issue 6, pp 629-636, ‘Adolescent Boys and Body Image: Weight and Muscularity Concerns as Dual Pathways to Body Dissatisfaction’, Diane Carlson Jones, Joy K. Crawford  [vii] Franco et al (1988)  [viii] Brownell, K. D. (1991). Dieting and the search for the perfect body: Where physiology and culture collide. Behaviour Therapy, 22, 1–12.


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