blog

5 Food Traps that can Sabotage your Goals

Posted on Friday, August 2, 2019
Written by Live Life Get Active
Category: Nutrition

You may be kicking goals with your fitness and attending lots of classes, but if you are not noticing many changes, it may be because you are falling into some of these common food traps!

Drinking Sports or Energy Drinks

Drinks like Powerade and Red bull are marketed as ‘hydrating’ and ‘high energy’ to help you with your workouts. These drinks are generally just full of lots of added sugar, which is what gives the ‘extra energy’ as well as a heap of unnecessary kilojoules!

Unless you are an extremely active athlete, these drinks are probably just going to give you a sugar high and add to your waistline. Water will hydrate you just fine!

Treating yourself because you have ‘Earned It’

Do you order an oversized brekkie after a workout with friends or have a milkshake on the side because you have worked out hard and ‘earned it’? It’s okay to do this occasionally.

But, if you are overindulging regularly after workouts, this could be the answer as to why you are not seeing results!

Instead, continue those good post-exercise feelings and fill your body with whole foods like eggs on wholegrain toast with a side of avocado, a bowl of yoghurt with fruit and nuts or wholegrain wrap with chicken, hummus and salad.

Having too Much Protein

Protein is crucial to build and maintain muscle mass after your workouts.  But, singling out protein in high concentrations as in a ‘protein shake’ or ‘protein bar’ is not required.

Some of these ‘high protein’ drinks and snacks are highly processed and not considered as a balanced meal. Your body needs a healthy balance of protein, carbohydrates and fat to repair and re-energise after exercise.

Instead, repair your body with meals that contain high protein whole foods like milk, yoghurt, nuts, seeds, eggs, lean meat, legumes and chickpeas.

Overeating for the Rest of the Day

Grabbing an extra muffin in the afternoon, then dessert that night and even an extra glass of wine that evening because you’ve ‘worked out today’ is an easy trap to fall into.

All of a sudden you have eaten far more kilojoules than you have burned in your workout!

Fill up on healthy whole foods and stick to a healthy eating routine on workout and non-workout days to help you meet your goals.

Being too Restrictive

Going the opposite way to overindulging because you’ve ‘earned it’ can end up being just as sabotaging to your goals. If you suddenly put a whole lot of pressure on yourself and go on a restrictive diet, you will be more likely to cave!

Cutting out whole food groups or skipping meals will mess with your energy levels, which will lead to cravings and then probably a full blow out.

If you keep yourself full throughout the day with regular smaller meals that are balanced in protein, healthy carbs and fats, your energy levels with be stable and so will your mood!

Weekly Recipe

Check out this week’s healthy recipe bursting with flavour that will repair your body after a workout and keep you feeling full and energised.

Time: 40mins Serves: 4 Cost: $11.50 approx. ($2.87/serve)

Ingredients

  • 1 onion
  • 1 tsp turmeric
  • 1 tsp cumin
  • ½ tsp cinnamon
  • 3 crushed garlic cloves
  • 1 TBSP fresh grated ginger
  • 250g butternut pumpkin
  • 4 cups hot vegetable stock (1litre)
  • 1 ½ cups dry red lentils
  • 1 can chickpeas
  • 4 tomatoes chopped
  • ¼ cup coconut cream
  • 3 big handfuls of spinach
  • olive oil salt and pepper

Method

  1. Prep: Dice pumpkin into small cubes (2 x 2cm), dice tomato, dice onion, grate ginger, crush garlic, heat stock in microwave safe jug for 5 mins.
  2. Heat olive oil in large pot and sauté onion for 1 min.
  3. Add turmeric, cumin, cinnamon, garlic, ginger and butternut pumpkin, cook 1 min.
  4. Add hot stock
  5. Rinse red lentils then add to pot
  6. Add chickpeas and tomatoes, bring to boil then simmer for 20mins until pumpkin is tender.
  7. Stir through the spinach until wilted.
  8. Stir through coconut cream then turn off heat.

Serve with fresh coriander and Greek yoghurt!

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.