What foods do students eat for breakfast

Students eating breakfast is an important part of the day and without it, you cannot function well. More like it, you’ll find yourself asleep during lectures. As students, you might not have a lot of cash or time to whip up a good meal.

Its the same for the office workers who might not have time to eat breakfast or might not have the money to buy something on the way. And no our meals do not include McDonald’s as that is very unhealthy. Nor do they include Starbucks

Eating breakfast helps you to lose weight and keep it off for a long time.

So we asked some of the students and here is what they say:

Katherine: I do love my cereals and milk as I believe calcium is a good thing and does not make you fat. It is good for your bones. You can buy a 2L bottle of milk for about $4-$5 at the supermarket. Right now I am loving Freedom foods cereals as they have lots of iron and protein.

Oh I also love oats in the morning as they are full of fiber

You can also check out my Instagram for all the breakfast ideas.

Oh and I enjoy a good cup of tea to keep me hydrated in the morning. I do not have to rush anywhere!

I love going to the Queen Victoria Markets and eating all the different foods and coffee that they have.

Diana: I love my Herbalife shakes and you’ll find me making a smoothie in the morning as I generally don’t have much time for breakfast. I’ll usually put whatever fruits I have at home in there. Banana is usually a great idea.

Max: I sleep late so I usually have brunch of eggs and bacon with toast at home. I usually buy the eggs and bacon when they are on special or if I have time I will visit the markets on a Saturday

Akira: I love my Herbalife shakes in the morning. Because I am a cleaner at night, I sleep until very late in the morning.

And I also love other foods. I can eat anything from Nasi Lemak to a Japanese breakfast with rice.

Claudia: I love Chinese and Japanese breakfasts as they are full of rice and portion sizes. Here we can buy everything to make these breakfasts from the market! And the fish is very fresh at the market.

If you have any more favorite breakfasts please leave a comment.

 

 


A healthy eating schedule for busy people

This schedule is for busy people that work all week. And yes this is a healthier way of eating without restricting yourself.

6am/7am- Breakfast half an hour after you wake up. It could be a protein shake or I love oats with milk. If I was to have bread I’d go for wholemeal bread. Also, do have your tea and water then.

10am- Snack. It should be something that is full of protein such as egg, canned tuna, mini protein shake, yogurt, nuts or your protein bar. You can also add a bit of fruit in there as well.

Do have a coffee then if you like coffee.

12-1pm- Lunch- You can have your protein shake, salmon with salad, baked potato with baked beans, tofu, rice. Or you can bring your last night’s leftovers if you made plenty. Try and go for brown rice as that is low in GI. At uni, there are microwaves on campus so you can have last nights leftovers. And in the office, you can microwave things

Don’t go out for lunch all the time as that’s bad for you!

3pm- Snack- veggie sticks with hummus, tuna, joy balls (you could make joy balls on the weekend), cheese, ham, protein bars, dried apricots, milk. Don’t go for sweets as they will burn you for most of the day. But if you do have a colleague’s birthday just have a very tiny piece of cake!

7pm-Dinner. This would be your post workout meal as you would have finished workout about half an hour before. Ideally, this would be the time that you would be spending with people. So it could be sweet potato chips, baked potato, rice, salad with meat/fish, quiche, naked burrito, protein shake, sushi as the main meal, noodles, pasta, dumplings.

Do make some food for lunch the next day- it can be leftovers, prepping the salad, etc.

9pm- Small snack before bed. It can be your Herbalife chocolate, bar or fruits.

 

NB: throughout the day you should be drinking plenty of water to stay hydrated. You need about 1L for every 25 kgs you weigh and about another 1L for every hour that you exercise. So keep a bottle of water at your desk whilst at work or at uni.

You also need about 1-2g of protein per kg that you weigh and if you do lots of exercises much more is needed

Do your food shopping on the weekends or on your days off if you have time. If you can do a big batch of food!


Our June events

Here is our monthly round-up of June events. June was filled with lots of alcohol and other events! It was also the start of Winter.

 

Negroni week

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This week was a really fun week. Here we tried the Corner Hotel’s $15 negroni and it was so much fun. It was the first time doing the event and I had a ball watching them make my Negroni. It was during my Friday happy hour of course.

The Negroni is a spiced drink with Campari and other things such as cinnamon.

Many other places had this as well such as Brunetti’s which had theirs with a little sweet. But the Corner Hotel was picked due to the close proximity to the station and that we had never been in their rooftop bar before.

Lots of free food

This month brought out a lot of free food promotions from Australian venue co-app and from businesses. Most of the businesses emailed us a promotion. We enjoyed food from places such as Hopscotch and other things.

The Duke had their $25 voucher as part of their birthday promotions and here we enjoyed their barra burger and beer (but I had to pay for the beer though).

Leftbank also had their 10th birthday and as part of their celebrations, we enjoyed some free canapes.

Ritual.co app had just been released and one dollar food was on offer. For one visit we got food free

Also, Subway had just updated their membership program and we got a free sub as part of the signup.

National Doughnut day

This day was really fun and whilst we didn’t get Krispy Kreme we got a protein doughnut which was much healthier. And a much better way to snack since we’re trying to quit added sugar.

But I know that other people did.

The Big Umbrella selling burgers to the public

Earlier this month they announced that they would sell burgers to the public and it was well received with massive sellouts! The Big Umbrella is a charity that helps the homeless by feeding them every week!

To earn more money to buy food and operate more nights, The Big Umbrella has decided to set up shop outside Gate 5 at Marvel stadium. And they plan to be there every weekend that the AFL is on.

Gin as part of the Queens birthday

On the Queens birthday weekend, we enjoyed Gin and lots of it in various places such as the Feast of Merit and at Leftbank.

At Leftbank we enjoyed it with canapes. The Feast of Merit had some good Gins and we enjoyed the Four Pillars Gin with flatbread. Here we visited the rooftop bar which had a nice atmosphere. I really liked the Four Pillars Gin as it had a good bite to it.

Of course, we encourage everyone to drink responsibly. Most of our drink happenings happened during Friday’s happy hours and not during the working week. 


8 gluten free foods that runners should have

As runners, we should aim to go gluten-free as much as possible. If we have too much gluten it is carried around as weight in the stomach and can cause some gut issues for some. Oh and some runners, myself included in the first year of running put on weight due to eating too much gluten.

Oats

I love having my oats at any time of the day. Oats are natural in fiber and carbs and I enjoy them with milk and protein powder as well as my various nuts and seeds. Oh, and they help lower cholesterol which is good for heart health.

A pack at the supermarket costs me about $4-$5. Add some milk in there and you have a serve of dairy before you know it.

Hemp seeds

Here these are good for iron, particularly for women. They are a non-heme iron which is suitable for vegetarians. You can add them to anything for that iron boost.

A bag normally costs around $10-$15 at the health food stores.

Sweet potato

These are full of goodness such as potassium and vitamin C. As runners we need potassium and salts.  I enjoy them as homemade fries or just on its own. Or you can put it in salads.

Quinoa

Quinoa is a low GI food in which they help to restore the digestive tract. You can put Quinoa with anything from salads to curries. Quinoa is full of fiber which will keep you fuller for longer.

Lentils

Lentils are a versatile protein which you can make curries. But too much of it in one go can be bad for you. This one makes you fart and I got diarrhea the first time when it was just in the soup. So best to practice this one on your training runs before you race. But you can buy a dried pack of lentils, soak them in overnight or a few days and you can make some delicious lentil curry, pie or soup.

Cauliflower

Cauliflower is an awesome vegetable from the broccoli family and has a lot of fiber. You can do cauliflower rice which is yum. Or you eat cauliflower plain or in a stir fry. You can even make Cauliflower pizza.

Chickpeas

I love eating them out of a can for a quick snack but if you can you can go with the dried version. People soak these dried chickpeas overnight and then use them the next day to make hummus.

Oh and they are a great protein source for vegetarians.

Chia seeds

These are great in Omega 3 plus they have enough fiber to keep you full for a while. You can add them to oats and anything else.


The Red Shield Appeal report

What is the Red Shield Appeal? This is the annual yearly appeal that the Salvos do to try and raise money for those that are doing it though in winter. Last winter there were about 400+ Homeless people on the street.

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The Red Shield is all about giving and spending time giving to those that are doing it tough in Melbourne.

It was fun doing the Red shield. Here it went from April until the end of June. We aim to raise about $15 million by then. So far we have $3.6 million

Update: it’s now well over $7 million.

You sign up online (when the slots are open which is in early April) and you pick your shifts. You can choose to do Intersections or matches. Or you can organize a community fundraiser.

How we fundraised and spread the word?

We did a lot of runs, some in the wet and windy days as a lot of people who are homeless stays out there in the cold.

And then we plan to publish them on Instagram and if someone liked our post its a dollar earned. Another way could be doing a fundraising day at the gym. So far we only raised $50 for all the likes that we got.

In that time we did some collecting at the MCG and it was fun. We went on the busy match days.

Limitations

Time was an issue as there are not enough hours in a day. Also, we had busy lives and schedules. And we still had to post other things.

Getting people to like our posts was hard. As one post got no likes at all and that was the one at Prahran Market

But in the end, they only raised about $7.3 million.

Getting people to donate was hard as some people were not in the spirit of giving. Even our collections were really hard as not many people donated at first. Everyone wanted to rush to the games

So what can we do next time to make sure that this does not happen again?

Next year we plan to maybe have a donation drive early on in May and also wear the Salvos socks.

We would love to have a big bake sale at the gym on Saturday as it always seems busy with people.

And this time people shall like the posts to donate.

Also, we could raise awareness as early as February.

Do volunteer at next year’s Red Shield period. And people if you have more than enough money you should donate to help get those less fortunate off the street.

 


Eating like the Japanese

The Japanese love to be healthy and their life expectancy is 85 years. There are a lot of people that live until 100 years old and beyond. Here we share some food things that they love to eat to stay healthy. Oh, and they love their small portions too.

Inspired by the book Run the World, here are some things that the Japanese like. You can find these foods all over Melbourne and Australia

Fish and seafood

The Japanese enjoy their fish fresh from the ocean. In the Run the World book, the Tsukiji fish market is mentioned. The Japanese really love to go there. In Australia, we love our seafood too, but for the Japanese, they love their portion control. Fish is good for Omega 3 and the brain.

The Japanese love their sashimi and sushi and its a perfect meal. Switching to fish and seafood rather than meat is a great way to be healthy and keep the weight and the cholesterol down.

Seaweed

The Japanese enjoy their seaweed and eat a lot of it. Seaweed has a lot of iodine, a mineral which the Western diet lacks.

Edamame

Edamame is a type of Japanese beans. Edamame is lovely on its own and you can suck the beans out of the pod. You can find these beans in Japanese food stores and also in restaurants

Soy

Soy is a staple in the Japanese diet. It comes in soymilk and other things. Soy is good for the bones. I love drinking miso and tofu.  Here soy can provide all the calcium that you need for bones and growth.

The Japanese love their low fat, no added sugar desserts. Unlike the western diet which is full of sugar

Soy sauce is another favorite of the Japanese

Tofu

The Japanese enjoy their soft, silken tofu which is good for their bones and is low fat. They love it in everything from hotpot to dessert. They also love their inari.

Green tea

This is an antioxidant for great skin and it is also great for hydration. Here you can enjoy it with meals etc. Green tea relaxes you and helps to boost your immune system. So next time you want a coffee, go for tea instead.

Rice

The Japanese eat rice for breakfast instead of toast and eggs. This is good for keeping weight down. Rice does fill you up and is not a starchy carbohydrate unlike the Western diet of bread and cereal for breakfast.

You can do many things with rice including making sushi or chirashi (vinegared rice topped with fish and vegetables)

Unlike Western snacks, most of the Japanese snacks are low fat. The Japanese love their rice balls.

Noodles

Noodles are another staple in the Japanese diet. Here they love their soba and udon noodles in both summer and winter. In summer they have the noodles cold and in salads and stuff.

In the winter they love it in soups and hotpots.


The need for boundaries

When we talk about stress and mental health, the need for boundaries comes to mind. Here we’re thinking about people asking us to do something for them when we can’t (if you’re already doing other tasks for other people)

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I got inspired by the Growing butterfly’s post on this as office workers struggle to meet deadlines and expectations sometimes. At times I have been overburdened with too many tasks particularly at RMIT when there were a lot of casuals working and when everything is due in the one day.

But now I have a job that I love and can spread the tasks out more evenly. But still, at times I get stressed like we all do. I learned it was OK to say no to some things, but eventually, I’ll get round to doing them.

Personal boundaries are the physical, emotional and mental limits we can reach each day and every person is different. We all have different thoughts, processes, and feelings.

Creating boundaries may seem selfish but it’s necessary for us to maintain our sanity in the workplace. Some of us are people pleasers and we try to please our boss all the time in order to get that raise.

But is that raise really necessary?

The answer’s no. It’s all about your happiness and if you are working for a demanding boss then you should probably leave like Andy did in the Devil Wears Prada.

How to create boundaries in the workplace

  • Understand what you can and can’t do- if you can’t do something just say so.
  • Learn to say no to something within good reason. Be clear and communicate that to your fellow workers who may not see the same way as you do. Express your values and your coworkers may be a bit more understanding. If you have a disability say so.
  • Listen to your gut feelings- if something you think is not right then it probably isn’t.
  • Prioritize tasks- like is Instagram really important during work hours. It probably isn’t unless you are a social media manager who has to promote the brand on Instagram.
  • Do what makes you happy- your happiness counts. You should know your values as they make up your personality. Know what you like and dislike.
  • Compromise- by that, I mean finding a solution that works well with everyone whether it would be requesting more time. In the offices, you would work as a team so you can delegate tasks.

The message is to look after yourself and then the rest will follow suit.


Optus Spirit X 2 and why its easier for runners

As runners, we can be clumsy sometimes. Particularly females can be clumsy around their period.

I bought this one from an Optus store near me. I prefer to buy them in the store as its easier to see whether or not it works before I leave. It was $99 and Optus was having a huge sale.

Its an Android phone with Google pay and other things. And I have the Photos app on there. I have 5.7 GB of free space and that space is not filled with useless stuff and useless notifications.

Its a bit slow but it’s ok.

The phone itself is black and as my old Windows Phone, it’s big and the battery and SIM are inside the back cover so it is hard to damage. I’ve dropped this a few times and all was well. With the Sony Xperia XA, it was really easy to damage and after six drops it gave up and didn’t work. The Sony XA broke because it is made of glass and metal whereas this is mainly plastic and durable.

Installing apps was easy. Instagram sometimes stops working but other than that it’s all fine. The photo quality is a bit hit and miss sometimes, particularly in the dark but other than that it’s all good.

But at least I get everything on Instagram on this phone and the old.

Messenger and What’s App

Messenger and What’s App is fine. Like the old Sony Xperia, the standard message bank converts into Messenger if you want. And it was all fine for me as that’s what I prefer: simplicity.

I haven’t used What’s App in the old phone but I used it here and it’s great for contacting friends far away when the standard messaging costs $0.25. This costs next to nothing.

Using banking apps and paying for things contactless

I can’t pay for stuff contactless but I can bank with my phone. It’s good though as you can save a lot of money from impulse purchases. And I can still use cardless cash with my phone. But I just can’t pay at the terminals.

After a while, the battery took a while to charge. It took about two hours for it to charge to 100% from 60%.

The lesson learned, next time buy the phone from a bricks and mortars store and never online as you never know what you will get. And then in store, you can always see the phone and touch the phone on display before buying it. And you can ask questions about the models.

Oh, and it always helps to read the reviews before buying.


Getting rid of the afternoon slump

The afternoon slump is when we feel tired, sluggish and simply don’t want to concentrate or do anything. We yawn, fall asleep, get headaches, become moody, get muscle weakness, get fatigued, crave carbohydrates, etc.

As office workers, we get the afternoon slump at 3pm. Most people go for coffees in hopes that it will perk them up for the rest of the afternoon. We also have cakes and other sweet treats at this time.

Sugar cravings for many of us are real, as this is the time when your hormones decline and you need that sugar hit to keep you going. People that go for processed foods tend to feel the slump a bit more. People that eat large meals for breakfast, lunch, and dinner will also feel the slump.

I have been to many cafes around this time with my pot of tea and notice that many people order coffees. Coffee is a dehydrator and more than one coffee would dehydrate you. This is also why people put on weight and some may become moody.

But in fact, it would keep you awake at night. If you don’t get any exercise in you’ll be more awake and then you put on weight.

This weight is due to your cortisol levels going up and up.

So how to get rid of the 3pm slump

  • Go to bed at a reasonable time. You need about 7-9 hours of shut-eye.
  • Go for a run at lunchtime- that vitamin d would do you good.
  • Walk or cycle to work. It’s a good way to clear the mind and keep you energized for the day.
  • Do have a healthy lunch instead of going out for lunch- your body will thank you for this. A healthy lunch can include tuna and beans or a salad. But if you have to go out then I suggest sushi or Vietnamese food.
  • Do have some snacks at your desk- these can include walnuts, a can of tuna, miso soup, vegetables, peanut butter, etc.
  • Having green tea is a great idea. It helps to calm you so that you can be more focussed on the task at hand.
  • Don’t have caffeine after 12pm- the body needs time to wind down.
  • Eat breakfast every day- don’t skip breakfast. People who skip breakfast tend to go on a binge later on in the day and they put on the weight.
  • Don’t eat processed foods. Instead, we should go for whole foods.
  • Go for 5 or 6 meals a day.
  • Put plants in your office and it is whatever rocks your boat.
  • Try some yoga or meditation
  • Try and socialise with people if you can. But if you’re busy its ok.

 


Week six of Precision Nutrition

We are meant to move. We are human beings after all. Movement is the engine of health. wellness and life.

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This week was all about movement and muscle functions. As we get older we lose our muscle function. We can retain it by doing some intense activity as well as resistance training. The stronger we grip, the healthier we age. Precision Nutrition talks about the handgrip test, meaning that the stronger you grip the better you will be.

How metabolism change was a thing that was mentioned. As we get older our metabolism changes and we might not need as much energy. Our digestion may be slower after the age of 30 and we lose muscle mass as we age.

When we have more muscle our metabolism changes. When a muscle contracts its tendons end pulls on the bones and we move. Myofibrils are the smaller bundles of muscle. They are made of myosin and actin which are muscle protein.

Our body is always adapting and adjusting to change. Our body always adapts to exercise and exercise is a good stressor. Our muscles store more glycogen (which is energy that we can use later).

Our muscles need oxygen to function and the more muscle you have the more oxygen you’ll need. When you first start exercising you won’t need as much and then later on when you start to adapt you will have what’s known as an oxygen deficit. The higher intensity is the greater the deficit.

At my gym I do about 2-3 times of strength training as well as my runs. This is how I survive my long runs.

METS

We also learned about METS. These are the Metabolic testing which measures how much oxygen we consume at any given activity.  The more intense the exercise the more METS we have. For an active person, it would be 3.5 MET per kg of body weight.

I move a lot and I spend in a typical active day about 5-10 METS doing jogging and other exercises at the gym.

Anaerobic vs Aerobic

You need both to lose weight successfully and keep it off. Aerobic can help improve enzyme activity.

Exercise can change our hormonal activity, hence this is why there is the female athletic triad if we go for too long without rest or enough food.

Sleep is really important as it helps improve the secretion of hormones and its the same for insulin. It is important for recovery. Without recovery, your muscle breaks down.

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I met someone new in my RPM class this week. She is a new member starting her first week in Fitness first. She wanted to try RPM and found it really challenging and did not know how to adjust her bike. She came a bit late when we were warming up so I assumed she was old. But later on, I found out that she was new to our gym and hasn’t been back since. Her name is Fortuna and she was a bit on the heavy side.

But what she didn’t know is that she needed both to lose the weight successfully.