Nutrition Archives — Page 2 of 4 — ShesTough

Category: Nutrition


Shestough shares 4 common fitness myths that are sabotaging your results..


  • You have to work out every day.

This is untrue. Research shows that 2 interval sessions per week alone can bring forth results. We recommend at least 2 interval cardio days and 2 weight- training circuits per week to start. Outside of this, the main focus should be on the diet, as this is the key factor in driving results and pushing past plateaus. Once your diet is in check, you should see better results.

  • You have to train for over an hour.

Your exercise duration doesn’t need to be long, but it has to be effective. Research shows that shorter duration exercise routines with more intensity are more effective than longer exercise routines with less intensity. Working out for over an hour can spike your stress hormone and leave your energy depleted at the end. Over time this can actually work against you and slow your metabolism down, which means less muscle building/toning and more body fat gain. Try circuit training, drop set training, and interval training. These modalities can be as short as 20 minutes in length and leave you sweating buckets at the end, without the expense of slowing your metabolism down.

  • Low carb diets

While going lower carb for strictly, weight loss holds some truth; you must be careful. Going too low can significantly affect your energy levels. With low energy levels, you will struggle to push yourself to an intensity needed to see results in your workouts. Try consuming at least one fist portion of carbs per day. If your energy is still low in your workouts, up your carbs to two fist portions, spread out of two different meals. Stick with low glycemic complex carbs like dark fruit, root vegetables, and whole grains.

  • You can out-train a bad diet or poor sleeping habits.

A poor diet and sleeping patterns will automatically increase your stress hormone in your body. Too much stress hormone will put your body into survival mode. Survival mode consists of putting your biological needs before your performance goals. This means fat-storing, aka energy preservation. Get your blood sugar levels healthy by eating a balanced meal plan that consists of clean proteins, veggies, healthy fats, and complex carbs. For sleep, aim for at least 6 hours per night. If sleep is an issue, try doing an Epsom salt bath, meditation, walking, or a stretch out before bed-time. Blue light blocking glasses are also a great idea if you tend to have lots of screen time once the sun goes down. Finally, make sure your room is as dark as possible. Invest in blackout blinds so you can stay asleep all night long.

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Let’s dive into calories..

If you want to lose weight, you must reduce your calorie intake.

Everyone trying to lose weight has heard that phrase at one point in time. Honestly, when it comes to weight management, there are various calorie myths that are being thrown all over the place. One thing that humans do easily is to believe certain ideas and claims without verifying them. What’s more, we also like to hold on to certain ideas for too long, even though they are proved false.

One of such ideas has to do with weight loss and calorie counting. Over the years, there has been evidence that obese individuals consume the fewest calories, and the funny thing is most people still doubt this. In regards to female training and general weight management, there is a need to educate people on the role calories play in weight loss.

Learning the effect of protein, carbohydrate, and fat in regards to their weight management, will help them let go of previously held ideas both calories and weight loss.



Protein is beneficial to the body in lots of ways. It helps with metabolism, and also weight loss. They possess an equal amount of energy when compared to carbohydrates. However, protein is rarely used up as a source of energy, except in extreme cases. Whenever protein is used as energy, it deprives the body of its lean mass, and it also affects metabolism negatively. When this happens, fat loss reduces, leading to excessive weight gain.

Proteins play a prominent role in weight loss and general weight management. Dietary protein makes you more full than carbs or fats on the same calorie basis. This helps to reduce cravings and overeating. It also boosts energy utilization.



Over the years, the fear of fat has led people to gain more weight than they would have hoped for. Whereas persons kept reducing their fat intake, they kept getting fat. This happened because people have been misinformed on what fat does to the body. So whereas they stopped consuming fat, they replaced with sugar. Dietary fat was never the villain when it comes to obesity. In fact, research shows that dietary fats have the same satiety level as protein diet. The combination of this with low carbs will generate more free fatty acids and as such, facilitate energy utilization. Research shows that a high fat/low carb diet is beneficial to your short and long-term female training and weight management plans.



Carbohydrate is easily the most discussed form of calorie. Since the USDA roll-out of the Food Pyramid Diagram and the suggestive importance of grains, this has resulted in an increase of carbohydrate intake in the American diet. This ultimately has contributed to the increase of obesity in society. The British Journal of Sports Medicine pretty much summed up the calorie intake of carbohydrate and what we need to be doing: “research indicates that cutting down on dietary carbohydrate is the single most effective approach for reducing all of the features of the metabolic syndrome and should be the primary strategy for treating diabetes with benefits occurring even in the absence of weight loss.” 

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Ever thought about adopting a plant-based diet?

plant-based diet shestough

If you are a plant fanatic that is solely interested in eating plants, and plant-based diet alone, then you are in the right place.

When done rightly, a Plant based diet can do you a whole lot of good. Remember, that there are the right way and a wrong way to start implementing plant products in your diets and eliminating animal products as well.

Feeding solely on plants is a decision that you have to make for yourself. You first must be motivated enough to want to live this lifestyle.

A good way to start your journey is to, first of all, understand what a Plant-based diet is (ie what does it take to be a vegetarian?)


What is a plant-based diet?

As the name implies, the plant-based diet consists strictly of any form of food derived solely from plants. By definition, a vegetarian is someone who doesn’t eat food produce from any living or dead plants. It has to be said that there are different variations of vegetarians, but our emphasis on this guide will be strictly on plants based diet and how you go about following it.


What’s on the menu on a plant-based diet?

The simple answer is plants, plants, plants, in any variety. A Plant-based diet usually consists of whole grains, vegetables, legumes, fruits as well as nuts and seeds


Does following a Plant-based diet help to lose weight?

There are lots of testimonials out there that supports the claim that a plant-based diet helps to reduce weight, and promote a healthy lifestyle. It has to be said that when it comes to weight loss, what counts is your calorie intake. Whether you are following a vegetarian diet or a paleo diet, if you want to lose weight, there has to be a calorie deficit.


Will a plant-based diet affect my protein intake?

Despite what is being said out there, you can get more than enough protein from a plant based diet. Your legumes such as soy and beans are a good source of protein. If weight loss is your target, you want to concentrate more on increasing your protein count, and that means eating more legumes.


Can a Plant-based diet help to build my muscles?

There are lots of athletes out there that follow a strict plant’s based diet. Don’t let anyone fool you that you can’t build muscles from a plant based diet, because the truth is that you can. Just ensure you get your calorie count right, and place emphasis on eating more proteins and you are good to go!


There are lots of benefits for going full plant-based. Just be committed and disciplined and you will reap the rewards in no time.


Fruits and vegetables shestough

Fat Burning Breakfasts:

When you wake up in the morning your body is in a sensitive state. The first thing you put in your mouth sets the hormonal pace that can last all day. This is why it is SO important to have a healthy breakfast first thing in the morning. If you eat something too high in sugar, it will result in blood sugar spike followed by a big dip, which is a no-no for fat burning and sustained energy levels. If you don’t eat enough proteins, healthy fats, or calories you can also have the same effect. Having sustained energy after eating a meal is associated with a healthy metabolism and when it comes to burning fat it’s all about METABOLISM. We make it easy for you today by giving you 3 fat burning breakfast options:


  • PALEO: Ground Turkey, Beef, or Chicken with steamed greens and nuts

Ground Turkey, Beef, or Chicken with steamed greens and nuts

This high protein, high fat, low carb breakfast will boost your fat burning abilities first thing in the morning, putting your body into a state of efficiency.


3-5 Oz Ground meat of choice cooked

1 Handful of green beans (steamed)

½ handful of raw nuts like walnuts or brazil nuts (steamed)

add some tomato sauce for flavoring


  • VEGETARIAN: Egg Omelet with Avocado

avocado shestough

This high protein, high fat, low carb breakfast is also a great choice for vegetarians and meat eaters

1-2 Free Range Whole eggs

1-2 Egg whites

½ Avocado

1 Handful of Steamed Spinach or greens



  • VEGAN: Chia Pudding with Berries and Nuts

chia seeds

Chia Pudding

  • 75 cups dairy-free milk (we used DIY coconut – use creamier milks for creamier, thicker pudding, such as full fat coconut and cashew)
  • 25 cup chia seeds
  • 5-1 Tbsp maple syrup (more or less to taste)
  • 5 tsp vanilla extract


  • One Handful of blue or blackberries
  • ½ handful of raw nuts of choice (almonds, walnuts, brazil nuts)



  1. To a mixing bowl add dairy-free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
  2. Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
  3. Enjoy as is, or layer with berries and raw nuts! Will keep covered in the refrigerator up to 5 days.









Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing

Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing is so easy to make, low in fat and carbs, and full of flavor!

Servings: 2



Blackened Shrimp:

  • 500 g raw peeled large shrimp, (King Prawns), tails removed (or 2 chicken breasts)
  • 2 cloves of garlic, minced
  • 1 teaspoon ground basil
  • 1 teaspoon dried thyme
  • 1 teaspoon sea salt
  • 1 teaspoon fresh cracked black pepper
  • 1/2 -1 teaspoon cayenne pepper, (add more to suit your tastes)
  • 2 teaspoons sweet paprika, (or smokey for a different flavor option)
  • 2 bunches of Asparagus, halved
  • 1 teaspoon olive oil


  • 4 cups Cos lettuce leaves, (or lettuce of choice), washed and ready to use
  • 1 Avocado, cubed
  • 1/4 red onion, sliced
  • 1 handful fresh basil leaves


  • 1/3 cup greek yogurt
  • 1 teaspoon lemon pepper
  • 1 teaspoon lemon juice, (optional for extra flavor)
  • 2 tablespoons water, (or olive oil)
  • Salt to taste


  1. In a shallow bowl, combine shrimp (prawns) with all of the spice ingredients, and rub into the shrimp until evenly coated. Heat a large pan/skillet on medium heat and add the olive oil. Saute the shrimp/prawns and the Asparagus while turning occasionally until the shrimp/prawns and asparagus have started to change color and are just cooked (about 5 minutes).
  2. Combine the lettuce leaves, avocado, onion slices and basil leaves in a salad bowl. Add the shrimp/prawns and avocado over the top. Drizzle with the dressing.

For the dressing:

  1. Combine the yogurt in a bowl with the lemon pepper, lemon juice (if using), water and salt. Mix well to combine.




Cuban Picadillo Lettuce Wraps

Ingredients: Serves 4-6


For the Picadillo

  • 1 pound ground beef, preferably grass-fed
  • 2 Tablespoons tallow, lard, or coconut oil
  • 1 medium onion, about 1.5 cups diced small
  • 1 large green bell pepper, about 1.5 cups diced
  • ½ teaspoon salt
  • 1 teaspoon black pepper, freshly ground
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • 1 14 oz can whole tomatoes
  • ¼ cup currants
  • 2 Tablespoons green olives with pimiento, diced
  • 2 Tablespoons drained capers
  • 2 Tablespoons olive brine (or white wine vinegar and salt to taste)

For the Pico de Gallo

  • ⅓ cup minced shallot or red onion
  • ⅔ cup diced tomatoes
  • 2 Tablespoons minced cilantro
  • 2 teaspoons fresh lime juice
  • salt to taste

To Serve

  • Lettuce leaves or cabbage leaves
  • Cooked brown or white rice (optional)
  • Chopped cilantro (optional)


  1. Heat large skillet or Dutch oven over medium heat. Add beef. Crumble and stir occasionally as it cooks. Remove and set aside.
  2. Add tallow or oil to a pan. Add onions and cook until beginning to soften about 3-4 minutes. Add bell pepper and cook 3 more minutes. Stir in garlic, then add the salt, black pepper, cumin, and cinnamon and stir for 30 seconds, until fragrant.
  3. Add cooked beef, canned tomatoes, currants, diced olives, capers, and olive brine. Break up the tomatoes into small pieces while the mixture comes to a boil.
  4. Reduce heat to low, cover, and simmer for 10-20 minutes.
  5. Meanwhile, prepare the pico de gallo. Combine minced shallot, chopped tomatoes, minced cilantro, lime juice, and a dash of salt, then set aside.
  6. To serve, fill each lettuce leaf with the beef mixture, a spoonful of rice (if desired), and a spoonful of pico de gallo or cilantro. Enjoy!



South Western Sweet potato Quinoa Bowl

Ingredients: Serves 2-3

For the bowl:

1 cup quinoa

1 bunch kale, finely sliced

2 tablespoons olive oil

1 medium lime, juiced

1⁄2 teaspoon salt

2 avocados

1 14-ounce can black beans, rinsed and drained

1⁄4 cup crumbled cotija cheese

Kosher salt, pepper and red pepper flakes to taste


For the Sweet potatoes:

2 medium California sweet potatoes (about 11⁄2 pounds), sliced into small, 1⁄4-­inch cubes

2 tablespoons olive oil

2 teaspoons ground cumin

1 teaspoon smoked paprika

1 1⁄2 teaspoons salt



For the Sweet potatoes:

  1. Preheat oven to 425 degrees F.
  2. On a large baking sheet, toss together the cubed California sweet potatoes, olive oil, salt, pepper and cumin, and paprika. Once coated, evenly distribute the sweet potatoes on the baking sheet.
  3. Transfer the California sweet potatoes into the oven and roast for 25­-30 minutes until they are fork tender.

For the bowl:

  1. Cook the quinoa according to the package directions. Set aside.
  2. Toss the kale, olive oil, lime juice and salt in a large bowl and then add small groupings of the avocados, quinoa, black beans, cotija, and sweet potatoes. Season with salt, pepper, and red pepper flakes and serve alongside the cilantro vinaigrette.


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