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But First, Food | By Bek πŸ™‹πŸΌβ€β™€οΈ


πŸ₯‘ Nutritionist (BFood&NutrSc) 🌈 Inspiring Realistic, Healthy, Happy Lifestyles 🌟 Nutrition Coaching & Consultations . βœ‰οΈ Enquiries via Email or DM

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I looooove Mexican food 🀀 (not surprising - I love all food) Fancy yourself as a bit of a Mexican fan too? Try this one out for size. 🌟 SPICY MEX MIX 🌢🌿 2 tsp paprika 2 tsp oregano flakes 1 tsp garlic powder 1 tsp cumin Pinch of cinnamon Pinch of chilli flakes 🌟 You can put this bad boy on or in anything. It tastes sooooo damn good, and it doesn’t have any hidden nasties like the pre-packaged ones (Winner, winner, Mexi Dinner!) 🌢🌿 Give it a try and let me know what you think!! 🌟 PICTURED ☝🏽: Mushrooms, zucchini, red onion & 3 bean mix w/ my Mexican spice, fresh chilli, olive oil & lime. Sweet potato ‘chips’ w/ my Mexican spice & olive oil. NOT PICTURED πŸ‘₯: Me drooling while trying to take the photo. #butfirstfoodbybek πŸ₯‘βœ¨
No one in this world is better at being you, than you πŸ‘ŠπŸΌπŸŒ The minute you stop comparing yourself to others, you open yourself up to a world of self-love and endless opportunities. You’re only confined by the boundaries you set for yourself. Get out there and shine πŸ’« #butfirstfoodbybek
HOW TO EAT SOCIALLY ON A DIET: Step 1 - throw your diet in the bin πŸ™‹πŸΌ‍♀️ Step 2 - eat whatever you want πŸ’πŸΌ‍♀️ πŸ₯‘πŸ₯‘πŸ₯‘ I am such a big advocate for eating well, but also being able to enjoy your food, guilt free. Food does so much more than just fuel our bodies. So much social interaction is based around food - brunch with the girls (pictured), dinner with the girls, platters with the girls (you get the picture - the girls like to eat πŸ’πŸΌ‍♀️). Even our big celebrations are based around food - hot cross buns on Easter, cakes on Birthdays, Christmas lunch. 🌟🌟🌟 Don’t miss out on socialising and eating with your loved ones because you’re afraid you’ll ‘break your diet’. Food and friendship is made to be enjoyed hand-in-hand.  Don’t restrict yourself and say no because you feel like you have to. Eat what feels good and enjoy every bite, guilt-free πŸ’–  Ft. Delicious mouth and eye candy from @cocomamasjuices πŸ“ #butfirstfoodbybek
What’s the first thing you do with your day? πŸ¦‹βœ¨ Whether it’s getting up to watch the sunrise, taking 5 minutes to just ‘be’, feeding yourself a nourishing breakfast, or moving your body; starting your day with a little self-lovin’ sets you up for a positive/successful/top notch day! 🌈🌈🌈 SO, tomorrow morning, before you pick up your phone, or start your busy day; I challenge you to do something for you. But don’t stop there! Do it the morning after, and the one after that, and why not the one after that as well? Heck, start off every day loving yourself sick. 🌟🌟🌟 Starting your day in a positive way will set you up to deal with whatever the world throws your way. Every damn day πŸ‘ŠπŸΌ Throwback to one of the most magical sunrises I’ve ever witnessed in Queenstown, NZ 🌏☁️ #butfirstfoodbybek #butfirstmotivationalspeechesbybek
What does ‘health’ mean to you? πŸ₯‘βœ¨ To me, being healthy is so much more than the food I eat. 🌈🌈🌈 ‘Health’ is moving my body in ways that feel good, and allowing my body to rest when it needs it. ‘Health’ is about having good thoughts, and surrounding myself with people that bring out the best in me.  And, most importantly, ‘health’ is about having a good relationship with food; no diets, no restrictions, no guilt. 🌟🌟🌟 My nutrition coaching/consultations focus on health in a holistic way. If you’re interested in improving your health, and creating a healthy, happy and sustainable lifestyle, feel free to slide on into my DM’s, or shoot me an email for more info πŸ₯‘βœ¨ #butfirstfoodbybek #butfirstplattersbybek
UNPLUG πŸ”Œβœ¨ I’ve been a bit MIA recently. Partly because I’ve been busy, but mostly because I decided to give myself some time to unplug a little. 🌈🌈🌈 How many times have you been mindlessly scrolling, and all of a sudden an hour has zoomed by? An hour you could have spent doing anything. 🌟🌟🌟 Our phones are attached to us like another limb (sliiightly dramatic, Bek 🀦🏼‍♀️). We have never had the ability to connect so easily, yet we are more disconnected than ever. Disconnected from each other, our environments and ourselves. πŸ¦‹πŸ¦‹πŸ¦‹ So take some time in your day to put your phone down. Reconnect with yourself and everything/one around you. While you’re eating. On a walk. Having a cuppa. Waiting for your food. Instead of looking down at your phone, look up - there’s a whole world you’re missing 🌏✨ #unplug #disconnecttoreconnect #butfirstfoodbybek
MEAL PREP πŸ₯‘βš‘️ If you know me, you know I’m impatient as heck - especially when it comes to waiting for my food to cook. This is why meal prep is my bestie and saviourπŸ™‹πŸΌ‍♀️ Having something there to grab and go means I’m more likely to make good choices and not eat 1kg of hummus in one sitting. ⚑️⚑️⚑️ I don’t dedicate a day to prepare everything, I just cook extra whenever I have time to cook, so I have enough to feed my (forever hungry) tummy when it starts grumbling. So here is one of my fave easy-to-make-in-bulk meal-prep meal. It is a #repost, but seeing as a lot of you have been asking for meal prep recipes, I thought I would grace you with its delicious presence one more time. πŸ₯‘πŸ₯‘πŸ₯‘ 🌢 CHILLI CON CARNE(‘T GET ENOUGH) ✨ SERVES: 6 1️⃣ Finely chop 4 celery branches, 2 carrots and a green capsicum. Add to a big pot with olive oil & 2 cloves of crushed garlic. Cook on a medium-high heat for 10-15 minutes, or until they begin to soften.  2️⃣ πŸ₯‘ VEGAN: add a 2 tins of lentils and 2 tins of red kidney beans (strained and washed) and go straight to step 3 πŸ₯“ MEAT: add 200g of lean mince, brown, then add 2 tins of red kidney beans and 1 tin of lentils (strained and washed) 3️⃣ Add 2 tins of crushed tomatoes, 1 finely chopped fresh chilli, 2 tbsp. cumin, 2 tbsp. paprika, 3 tsp. turmeric, 2 tsp. cinnamon and, if you’re a garlic nut like me, one more cloves of garlic. Option to add some dried chilli flakes too if you like it a bit spicier. 4️⃣ Add 1 cup of liquid vegetable stock (water will also suffice if you don’t have stock - avoid using powdered stock), allow to simmer for a further. Remove from heat and serve! πŸ₯‘πŸ₯‘πŸ₯‘ TO SERVE: Serve with rice, a squeeze of fresh lime and avocado. May also need a serviette because it is mouth-wateringly good 🀀 I also make it into burrito bowls, or put it in a wrap - your options are endless! 🌢🌢🌢 HAPPY PREPPING!! #butfirstfoodbybek
Sometimes trackies and mockies aren’t enough and you need that little extra something to defrost you from the inside-out. Well, I got you πŸ™‹πŸΌ‍♀️ This winter warmer will not only thaw you out, but it’s jam-packed with all the goodness that will boost your immune system, and help keep the nasties away during the cooler months. 🌱🌱🌱 TUMMY LOVING PUMPKIN SOUP πŸ‘‰πŸ½ First of all, you will need: 1/4 Kent Pumpkin 2 Carrots 1/4 Onion 3 Garlic Cloves Nib of Ginger (same amount as garlic) 2 tbsp Cumin 2 tbsp Turmeric 1 tbsp Curry Powder 1 tsp Cinnamon 2 cups of Liquid Vegetable Stock 1 cup Canned Coconut Milk Olive Oil (as always @redislandevoo is my go-to) Himalayan Pink Salt & Cracked Pepper . πŸ‘‰πŸ½ So you’ve got the goods, now what the heck do you do with them? 1️⃣ Roughly chop pumpkin, carrots and onion. Grate/crush ginger and garlic. Put altogether in a pot with olive oil, and cook over a medium heat for 10 mins, stirring occasionally. 2️⃣ Add liquid stock & spices. Allow to simmer for 10 minutes or until vegetables have gone soft. 3️⃣ Transfer mixture to a blender, add coconut milk and a dash of olive oil. Blend. Salt & pepper to taste. And viola, immune boosting, gut-loving, tummy warming pumpkin soup! 🌻🌻🌻 This recipe should make 3-4 serves. You can double the recipe, keep it in your fridge and reheat as needed. But I guarantee it won’t last long πŸ’πŸΌ‍β™€οΈπŸ€°πŸΌ Stay warm, happy cooking, and let me know if you try! #butfirstfoodbybek
πŸ¦‹βœ¨ It’s from the gloom and the hardship, that the most beautiful things can grow - including you 🌱 There’s nothing wrong with having a bad day, or week, or month. It’s human, and we are made to feel it all - the good and the bad. 🌈🌈🌈 The rainy days are the ones that allow us to learn, grow and flourish. Experiencing the rain, can make the sunshine that much sweeter 🌻🌿 #butfirstfoodbybek
MEAT-FREE MONDAYS πŸ₯‘πŸ‰πŸ‘ Meat consumption is a v ingrained part of Aussie culture. Bunnings snags. Meat pies. Snag rolls. Lamb chops. Some of us ‘couldn’t live without meat’, and that’s totally fine! As a non-meat-eater, I would never force my beliefs or way of eating onto someone 🌱✨ And as a nutritionist, I would never give out nutrition advice unless I genuinely thought it would benefit someone. So here is some genuine advice, that I (and science) 100% back. πŸ‰πŸ‰πŸ‰ Going meat-free once a week, or reducing meat intake, can significantly improve your health and reduce your risk of chronic disease, while also promoting environmental sustainability 🌱🌻 ‘What the heck are you talking about Bek?’ ‘How is this possible?’ I’m so glad you asked. Here’s some fun facts for ya. πŸ‘‡πŸ½πŸ‘‡πŸ½πŸ‘‡πŸ½ 1️⃣ The amount of resources that goes into getting meat from the farm to the table is astronomical compared to vegetables. It can take over 2000L of water to produce just one beef patty. The same amount of water could produce a generous vegetarian meal for a family πŸŒ±πŸ’§ 2️⃣ While meat does contain some beneficial nutrients for good health, it also contains high levels of saturated fat. Increased saturated fat intake increases the likelihood of obesity, diabetes and cardiovascular diseases. And whaddaya know; decreasing intake of meat, decreases the risk of these chronic diseases. 3️⃣ Removing meat from your meal every now and again makes room for heaps of other foods that could provide you with an array of different nutrients for good health! Like the fibre in beans, the vitamins in vegetables, the antioxidants in fruits, and the list goes on! 🌻🌻🌻 I’m not saying give meat up altogether. If you enjoy it, by all means, keep eating it!! But decreasing your intake sliiiiightly can greatly impact your health (and the worlds health) in so many ways 🌏🌟 Plus, with all of the amazing vegan & vegetarian
Our lives are so fast paced πŸƒπŸΌ‍β™€οΈπŸƒπŸΎ‍β™€οΈπŸƒπŸΎ‍♂️ We’re always ‘on’, always busy; rushing from one thing to the next. Always thinking about the next thing we have to do, the next deadline we have to meet. We’re stressed, we’re snappy, we’re irritable and we’re anxious. But what are we doing about it? ✨✨✨ First of all, chill out. The world isn’t going to end if you have to wait that extra 5 mins for your brekky smoothie. And those lights aren’t gunna turn green any faster, no matter how angry you get. Instead of getting antsy; relax Max, and take 2 seconds to enjoy the calm. 🌈🌈🌈 Second of all; exercise. Exercise is a great way to relieve stress, and get a release of those feel good hormones. But is there such thing as too much? 🌊🌊🌊 So now we get to the point I came here to make. Too much high-intensity exercise, along with a busy lifestyle, can actually be counterproductive for good health. This can put our poor little bods under stress on the inside - although we may not necessarily feel mentally ‘stressed’. This internal stress can lead to weight gain, digestive problems, brain fog, and the list goes on. This is something I’ve personally experienced, and witnessed time and time again. ✌🏽✌🏽✌🏽 Exercise does not always have to be 10km runs and 500 burpees. Slow walks, yoga and stretching can actually do wonders for your body, as well as your mind. Learn to listen to your body, allow yourself to slow down, let your body chill out for a while. Coz no one likes a negative Nancy, or a mad Marge, or an irritable Ivan (that’s a thing yeah?). Find that balance ✌🏽☯️ #butfirstfoodbybek
TREAT YOURSELF 🌈 (ft. delicious Açai Bowl from my fave @acaibrothers_croydon - if you haven’t already checked them out, do yourself a favour and get down there πŸ’πŸΌ‍♀️) 🌱🌱🌱 Personally, I don’t believe in ‘cheat-meals’ or ‘cheat-days’. While it is important to nourish your body, and eat for good health. It is also important to enjoy your food ✨πŸ₯‘ Part of having a healthy relationship with food is being okay with treating yourself, guilt-free. You didn’t ‘break your diet’, and you don’t need to ‘start again on Monday’. Get rid of strict rules around food, and learn to enjoy it. Because life is meant to be lived too 🌈✨ #butfirstfoodbybek Ps. Can we all take a moment to acknowledge that PB dollop πŸ€€πŸ™ŒπŸ½
TOP TIP TUESDAY πŸ™‹πŸΌ‍♀️πŸ₯‘ You can’t overhaul your whole life overnight. Whether your goal is to improve your diet, or exercise more, or simply bring more happiness into your life - start by making small changes, and take slow steps towards your goal. Change is more manageable (and likely to last long-term) in bite-sized pieces 🌈✨πŸ₯‘ Why not start by setting one goal a week? Don’t over complicate it. Focus on making one change. Then the next week, add another goal, and make another change. In one month, you’ve made 4 changes. And in a year, you’ve made 52! Imagine that?! 🌱🌱🌱 My goal this week is to let more positivity in my life, by listing 3 things I’m thankful for each day ✨ Today, I am thankful for friends who push me to my limits and challenge me to be better; for my past self for meal prepping for when I come home absolutely famished; & for my family for lifting me up when I’m down. 🌈🌈🌈 So now over to you. What’s one thing you can change this week to create a healthier, happier you? Whether it’s eating more veggies, making that gym class, or even taking some time out for yourself. Focus on that one thing each week, and you’ll notice how much easier it is to achieve your goals! Baby steps lead to long term changes πŸ’– #butfirstfoodbybek
SOUL FOOD ✨πŸ₯¦ The weather is cooling, and our food is heating up. There’s nothing quite like a bit of warm comfort food to help you defrost and sooth your soul. ☁️☁️☁️ Curries are one of my favourite meals over the cooler months, and they’re a great way to sneak some extra veg into your sexy lil bod πŸ•ΊπŸΎ Most pre-made curry pastes are full of hidden nasties, so why not make your own? It’s easy, delicious and you can claim official Masterchef status - what more could you want?! πŸ”₯πŸ”₯πŸ”₯ CURRY UP & FEED ME πŸ‘‰πŸ½ INGREDIENTS: 5 cloves of garlic Ginger (same amount as garlic) 4 tsp curry powder (I use ‘Clive of India’) 3 tsp cumin 3 tsp mustard powder 1 can of reduced salt diced tomatoes πŸ‘‰πŸ½ METHOD: 1️⃣ Grate or crush the garlic and ginger. 2️⃣ Add curry powder, cumin and mustard powder, and mash together. You can use a mortar and pestle if you’re a fancy pants, but I use a mixing bowl and a muddler (you know those things you crush your mint with for your mojito? Yeah, that!) - but anything you can use to mash is perfect! 3️⃣ Add diced tomatoes and mix through. DONE! πŸƒπŸƒπŸƒ To make this curry☝🏽 I used all of the paste and a can of coconut milk, and served with rice. This will make 4-5 serves. All ingredients can be found at Woolies or Coles so you don’t have to hunt all over the country side for them. And it’s easy as that ✨πŸ₯¦ Give it a go and, as always, let me know if you try it! HAPPY COOKING πŸ’–πŸ€— #butfirstfoodbybek
HAPPY (BELATED) EASTER GUYS✨🌈🐰 Hope you all had a wonderful long weekend, filled with lots of relaxation, laughs and good food. Most of all, I hope you treated yourself. Ya girl over here definitely did πŸ™‹πŸΌ‍β™€οΈπŸ« Creating a healthy lifestyle isn’t about eating clean all the time and never ‘treating’ yourself. It’s about having a good relationship with food; eating well majority of the time and, most importantly, being able to treat yourself - GUILT FREE!! 🌟🌟🌟 You don’t have to run 10kms and do 500 burpees to ‘work off’ that choccy. Food is made to nourish you, but it’s also made to be enjoyed - so never feel guilty for doing just that πŸ’– Hope you all have a wonderful (short) week xx #butfirstfoodbybek
Calling all girls πŸ™‹πŸ»‍β™€οΈπŸ™‹πŸΌ‍β™€οΈπŸ™‹πŸ½‍β™€οΈπŸ™‹πŸΎ‍β™€οΈπŸ™‹πŸΏ‍♀️ This ones for you! ✨ We all know that ‘time of the month’ isn’t fun. The pain, the moods, the bloating, the low energy, the choccy cravings, the general desire to kill absolutely anyone at the slightest inconvenience. I got you. πŸ₯‘πŸ₯‘πŸ₯‘ This smoothie is loaded with good fats to help curb those cravings and give your hormones a helping hand, plus it’s packed with nutrients to help alleviate cramps. OH, and did I mention that it tastes exactly like choccy mousse? You’re welcome. ✨✨✨ THE ‘TOM’ πŸ₯› 1 cup of almond milk 🍌 1 banana πŸ₯‘ 1/4 avocado 🍫 1 heaped tbsp cacao πŸ₯œ 1 tbsp peanut butter πŸ₯„ 1 tbsp chia seeds πŸ₯„ 1 tsp cinnamon πŸ₯„ 1 tsp maca powder (optional) ❄️ Ice Blend up, take 10 mins time out to enjoy, and feel the urge to kill everyone slowly leave your body. ✨✨✨ Around this time of the month, taking a moment to relax and get some good nutrients into your body is key! Your body is incredible, and capable of so many amazing things, and your period is a testament to that (although it might not feel like it at the time)! So look after yourself, and fuel your body with the good things it needs, so it can do all the things it needs to do for you! πŸ’– #butfirstfoodbybek ✌🏽πŸ₯‘βœ¨
✨πŸ₯‘ As of April, I will be consulting from Femme Fitness Hub in Kilsyth, alongside the lovely Naturopath at @growisehealing πŸ¦‹ 🌟🌟🌟 This Sunday 25th March, @femmefitnesshub are having a Community Open Day, with free bootcamps and free workshops, from 10am-1pm. πŸ₯‘πŸ₯‘πŸ₯‘ I will be running a FREE nutrition workshop at 12pm, focussing on our modern perceptions of health, what health is, dieting, and creating healthy, sustainable lifestyles. No bookings are required, and all are absolutely more than welcome! 🌈🌈🌈 Kristen from @growisehealing is also running a free ‘Gut Health’ workshop at 11am (which I’m so excited for, and I highly recommend you get down for as well!) ✨✨✨ If you’re free Sunday, and want to learn more about how your body works, how to improve your health, or want to get your sweat on and try a bootcamp class; get down to Femme Fitness Hub this Sunday - 2/114 Canterbury Road, Kilsyth. Everyone who comes to my workshop will also get a cheeky 10% of their first consultation with yours truly πŸ’πŸΌ‍♀️ Hoping to see some familiar faces, and meeting many new ones this Sunday! ✨πŸ₯‘ #butfirstfoodbybek #newofficewhodis?
MY DAY ON A PLATE AKA INSIDE MY TUPPERWARE πŸ₯‘βœ¨ . ✨ BREKKY Rolled oats made w/ almond milk, chia seeds, LSA, cinnamon, half a banana, raspberries & maple syrup + a cuppa peppermint tea. ✨ SNACK Choc PB Smoothie (I literally came up with this on the spot today and ooooh baby, it was delish, I’ll share the recipe soon) ✨ LUNCH Veggie stir fry w/ rice - olive oil, tamari, garlic, sweet chilli, ketjap manis & lime. ✨ SNACK Carrot & hummus, cherry tomatoes. ✨ DINNER Roast pumpkin, kale-slaw, lentil pattie, broccoli, avocado & sauerkraut. 🌈🌈🌈 The general guidelines I follow when planning my meals: πŸ₯‘ Brekky is my most carbohydrate and fat dense meal; to kick start my day, break the fast, keep me fuller for longer and provide me with sustained energy. πŸ₯‘ Eat as many veggies as possible, in as many ways as possible. πŸ₯‘ Consume 2-3 pieces of fruit a day. πŸ₯‘ Dinner is generally my least carbohydrate dense meal of the day - but this changes depending on training and what I have in the fridge. πŸ₯‘ I also attempt to consume rice at some point, as well as a serve of beans/legumes. . Please keep in mind that this is a day on MY plate, and this is what works for me personally. I train most mornings and have a very fast metabolism. I also follow a vegan diet, and consume slightly more fats in my diet; because, after much trial and error, this is what I have found works best for my body, and my needs. 🌈🌈🌈 Each person’s body works in different ways and responds differently to foods. One thing I may recommend for one person, I may advise against for another person. ✨ My one-on-one nutrition consultations are individually tailored to help each client build a healthy, happy, SUSTAINABLE lifestyle, specific to their needs. I am currently taking on new clients. If you are interested in booking a consultation, or are after more information please DM or email me πŸ₯‘βœ¨βœŒπŸ½ #butfirstfoodbybek