Q&A with YouFoodz Dietitian, Margs!
Why is the concept of balance so important?
It's well-known crash diets, and fads don't work in the long-term. Dieting and restricting your intake may have negative consequences, such as slowing down your metabolism and messing with your hormones. Yo-yo dieting can also lead to hunger and food cravings, fatigue, irritability, headaches, constipation, electrolyte imbalance, irregular menstrual cycle and many more uncomfortable things.
Balance means having a healthy relationship with food. Unless you have a food allergy or intolerance to certain foods, no foods should be completely off limits. The biggest part of your diet should be made up of healthy foods from each of the food groups, like whole grains and cereals, vegetables, fruit, lean meat, chicken, fish, legumes and lentils, meat alternatives such as tofu and tempeh, eggs, nuts and seeds, and dairy.
What are some of the biggest mistakes you see from people who are newly embarking on a health and fitness journey?
One of the biggest mistakes I’ve seen is people going too hard too fast. Whether it’s with exercise or training plans or with weight-loss goals, you need to start slow. Consistency is the key to seeing results. There’s no point exercising or eating super healthy seven days a week one week and then falling into old habits the next. That’s not how you see results.
What are some of the best things to eat pre-workout?
Firstly, you need to consider the time of day at which you work out. If you’re like me and prefer training in the morning, you need to consider what you’re eating the night before, along with the type of snack you’ll have first thing in the morning that will top up fuel stores (after the overnight fast) to support a quality morning workout.
In general, we typically recommend a small snack containing carbs and also some protein before a morning workout. Some Youfoodz light meal/snack options to choose are the Just Wing It Brekky Ball, Coco-Berry Protein Oats, the Berry Toasty Granola or (if you have a little more time and are hungry), the Egg-White Omelette & Potato Smash.
If you plan to hit the gym after work, make sure you eat well across the day, particularly at lunchtime and afternoon tea to make sure you’re well fuelled for your after-work training session. A meal and snack containing a good mix of carbs and protein will be your best bet as carbs provide fuel for your muscles and will help ensure you have a good quality workout, while protein will help prevent potential muscle breakdown during the session (especially if it’s high intensity). Great meal options to consider for lunch include the Youfoodz Clean Roast Pork and Veg, Clean Paprika Chicken, or the Loaded Chicken and Pumpkin Salad. Some great afternoon tea snack options include the Youfoodz Tuna and Crackers Snack Pack or the Coconut Protein Ball.
If your workout is high intensity or if you have some key targets you want to hit during the session, I’d recommend an additional pre-workout snack about 30 minutes before you hit the gym. Just make sure this top up snack is easy to digest - the last thing you want is gut issues mid-way through that pump class. A snack containing carbs but that is lower in fibre and fat should do the trick here. Some great Youfoodz examples include the Just Wing It Brekky Ball, Cran-Peary Bliss Ball, Salt and Vinegar Popcorn, and the Fruit & Nut Yoghurt Protein Bar.
What are some of the best things to eat post-workout?
The aim post-workout is to refuel, repair and adapt, and of course, rehydrate. Within approx., 30 minutes after a workout, particularly if the workout was intense, you want to make sure you’re having a meal, snack, or shake that contains a good mix of carbs and protein.
Carbs will help replenish muscle glycogen (fuel) stores, while protein will help with muscle recovery and adaptation after a workout. Aim for about 20-25g protein in your post workout meal/snack/shake. Make sure to hydrate well after a workout as well, particularly if it was an intense workout where you lost a lot of fluid through sweat.
Some great Youfoodz post-workout options include the Youfoodz Protein Powder or a couple of the Gingernutz Protein Balls. Pair with a bottle of Youjuice and you have carbs, protein, and fluid – a winning recovery combo! If you're home within the 30-minute recovery window, then you can forgo the snack and go straight to dinner. Some great Youfoodz meal suggestions for your post workout dinner meal include the Tasty Turkey Rissoles, Honey Mustard Chicken, and Healthy Spring Lasagne.
Can you explain the concept behind the new 70/30 YF range?
Youfoodz 70/30 is a refreshed approach to weight-loss where no food is ‘off limits’. It’s all about balance and lifestyle, taking YOU into account.
It's simple: You eat healthy, low-cal meals 70% of the time while indulging 30% of the time, using our handy online 70/30 planner to map out your week!
Who is YF 70/30 ideal for?
YF 70/30 is ideal for anyone that wants to achieve health, wellness, and weight-loss goals easily and sustainably. It's for anyone that still wants to enjoy the finer things in life (in moderation, of course!) while still achieving results. It's all about balance, moderation, and taking YOU into account. If you love the idea of that, you’ll love the YF 70/30!
What's one piece of advice you would give to people starting on their health and fitness journey?
Consistency is key. Making small changes and sticking to them is a lot better than trying to make all the changes at once and then falling back into your old habits.
To find out more about YouFoodz 70/30 meal options, visit youfoodz.com/pages/plan