nutrition Archives — ShesTough

Tag: nutrition


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.





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.


Consider joining today to get access to many more nutritious recipes! See you inside!



Gaining muscle and staying lean is not all about working out. It involves being disciplined in the kitchen and understanding the TIMING of nutrition intake for optimal transformation results.

Take a look at the nutrition tips you must follow to ensure your body’s strength:

Decide a realistic eating pattern: Forget all about the snacking every few hours or the small 6 meals day. Not only is it extremely stressing to follow such a diet but also intrusive to your work schedule. Put your MAIN FOCUS around 3 meals a day and divide your calories based on your activity routine. Mindful snacking can be added on but focus on creating a habit around getting these 3 complete meals every day!NUTRITION TIPS TO HELP WITH YOUR TRANSFORMATION x shestough

Prioritize your protein: You don’t have to center your meals around protein but make sure that you get ample quantity of it. One gram/pound of bodyweight will do the job for your body. If you end up taking a lesser amount, don’t stress over it but keep your protein intake stable. Add lean beef, cheese, chicken, etc. to your diet to make it protein rich.

Let the carbs in: If you want to build muscle, better get your daily supply of carbs. Make sure that you take the complex kind without any added sugar. Add more rice, oats, leafy, green veggies, pasta, potatoes, etc. to your diet. You can start by taking only two grams of carbs for every pound of your body weight and increase or decrease the intake as seen fit.

Schedule your pre and post workout supply of nutrition: Don’t forget to get your healthy supply pre-workout nutrition and post workout nutrition. This is essential especially if you follow a regular 9-5 routine and workout morning and evening. Post workout nutrition will help you recover better, and pre-workout will keep your body ready for the work.

Nutrition Tips Summing up:

Gaining muscle is all about consistency and ensuring that you get the right amount of nutrition. Get your daily dose of the necessary carbs and proteins and workout every day. Moreover, even if you feel the temptation to cheat on the diet, schedule it strictly and be disciplined to get the best results. Join today for a complete workout and meal plan program. See you inside!


3 Secret Supplements That Might Prevent You From Getting Sick

Here are 3 secret supplements, which have been used for centuries to ward off colds, flu’s, viruses and other illness.

Nobody likes to get sick. Even catching a minor cold can throw off your whole fitness routine. When you are starting to feel under the weather sleep and rest is your best bet. But sometimes the body needs something more.

Secret Supplements:

• Black Cumin Seed Oil


One of the 3 secret supplements is Black Cumin Seed Oil which originates from a plant that comes from Asia, the Mediterranean, and Africa. It has been used for over 3000 years and was even found in King Tuts tomb alongside Manuka Honey. It has even said to have been used by Cleopatra. There have been hundreds of studies on Black Cumin Seed Oil which range from treating infections, fighting cancer, promoting liver health, reducing diabetes and so on. Black Cumin Seed Oil is also used a beauty product being used topically on skin and hair.

Black Cumin Seed Oil has a bit of a harsh taste, so we recommend combining one tablespoon of it with a teaspoon of manuka honey. Try taking it once a week or when you feel like your getting under the weather.


• Colloidal Silver


Silver has been used for thousands of years as a healing and antibacterial agent. Both the Greeks and the Roman Empire used silver as a germicide and antibiotic.
More recent research has shown particular benefits in its antibacterial/antimicrobial effects, skin health, anti-inflammatory properties, and warding off the cold/flu and pneumonia.

Try taking Colloidal Silver when you feel under the weather. Some researchers believe that silver can build up in your tissues with prolonged and/or excessive use and can have adverse effects on your skin so consider using in moderation and only in times of need.


• Oregano Oil


Oil of oregano has been used for centuries and was popular amongst the Romans and Greeks. The name oregano comes from the Greek words “oros” meaning mountain and “ganos” meaning delight.

Research shows it may act like a natural antibiotic and anti-inflammatory agent treating everything from infections, respiratory/skin conditions, viruses, and parasites.

For use, try putting a couple of drops under the tongue in times of need. Because of its strong taste, some people will dilute it in one tablespoon of high-quality olive oil. You can also dilute it in water, gargle and swallow or even apply it topically to skin alongside olive oil.

So there you have it! Three natural remedies that you can look into. Remember, there are no absolutes in the human body when it comes to treating one person to another. Everyone simply responds differently. Use these secret supplements mentioned above at your own consent and always follow the recommended dosage in times of need.

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