Alja Spoljaric Nutrition Coaching

A topic that is still not discussed enough - (peri)menopause and post menopause. ⁣
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There is WAY too much stigma and shame attached to this topic.

It’s high time we stopped equating menopause to a disease state or any hormonal lacking state for that matter, because it is simply nature taking its course AND women have been a vital pivotal part of society long after menopause and their ceasing to reproduce the ‘old fashioned way’ and for centuries at that.

That being said, the transition can indeed be a difficult time for so many.

While this is so nuanced and depends on the individual - some women may barely experience and report any issues and symptoms, whilst others may be going through hell, it’s important to recognise what are some lifestyle habits and changes that we can consider.

While there is no specific diet or ‘regime’, there are some general guidelines and lifestyle interventions that we can consider and have control over to lessen some of the symptoms and make the transition easier.
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Bottom line - it can be challenging but it's certainly not all downhill from there. ⁣
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Quite the opposite: so many women are thriving MORE after going through menopause and now feel like they're in the best years of their lives sooo.... ⁣💃🏻F**k yes 👏🏻
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Big love, ⁣stay curious
Coach Als xx⁣
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Who loves to see colours on their breakfast plate? 🙋🏻‍♀️🙆🏻‍♀️🙅🏻‍♀️

You are the bane of my existence...

LMAO, yet another meme😂 💕

I'm not saying that being on a weight loss journey doesn't and shouldn't involve any form of constraint and restriction, but if your approach is rigid to the point where you're not allowing yourself (at least) some manoeuvre space for the foods you love most, and actually live your life, something needs to change and be done differently my dear reader. As I can guarantee your ability to 'stay motivated' enough can only last so long.

This will vary from one individual to another, but finding tools to be more flexible with your diet or working on your mindset OR (likely) a combination of both can help you here.

A good coach will be able to point you in the right direction and give you the support and guidance that you need.

Big love, stay curious
Coach Als x

I’ve been in a bit of funk the past couple of days and was done with this week on Tuesday lol 😂

I still had work to do today but decided to take some time for a workout and a nourishing meal. I know not many have the flexibility to take time out of of their work schedule, and work from home.

But I find that getting my body moving, prepping up a nice meal (even if done in less than 10) makes me feel loads better. I know sometimes it’s just easier to go for the cookie jar or ice cold beer, and I’m not saying that there’s no space for that if one is seeking longterm health - I only want you to consider that next time when you’re in a funk, to try doing something that is still in line with your goals and the person you want to show up as.

If it’s not a full hour workout,can it be a 10min walk? If it’s not 3 portions of veg, can it be one?

Progress doesn’t come so much from the days where we’re 100% - it comes from the days when we’re not 100% and show up anyway ✌🏽

Lunch: leftover lime quinoa and basmati rice, baby spinach, red pepper, pickled carrot with sesame, chicken nuggets (frozen, store bought) in spicy sour marinade (dark soy, oyster sauce, chipotle, lime juice and almond butter) and a drizzle of spicy mayo 😋😋

Happy Friday friends 💪🏼

Stay curious, love big
Coach Als x

Brownie or Blondie?🧐Or both?😄⁣⁣⁣
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The best of both worlds, the yin and the yang in one - who's making these bad boys?⁣⁣⁣
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You can swap nut flours with regular ones, coconut sugar with brown sugar and coconut butter with plain old butter ✌🏼 Swap eggs with chia or flax egg in 1:3 water ratio. ⁣⁣⁣
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This recipe makes about 18-20 larger pieces so you'll need a bigger brownie tin, however you can half the ingredients for both brownies and blondies to make a smaller batch. ⁣⁣⁣
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Makes 18 L pieces (205 kcal, 8.1g F, 27.2g C, 5.1g P) ⁣⁣⁣
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Ingredients:⁣⁣⁣
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BLONDIES:⁣⁣⁣
• 150g almond flour ⁣⁣⁣
• 180g coconut sugar⁣⁣⁣
• 3 tbsp almond butter ⁣⁣⁣
• 2 tbsp coconut butter ⁣⁣⁣
• 3 eggs ⁣⁣⁣
• 200ml almond milk ⁣⁣⁣
• 1 tsp vanilla paste ⁣⁣⁣
• 1 tsp baking powder⁣⁣⁣
• 2 pinch salt ⁣⁣⁣
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BROWNIES:⁣⁣⁣
• 100g coconut flour ⁣⁣⁣
• 180g coconut sugar ⁣⁣⁣
• 60g cocoa dark powder⁣⁣⁣
• 100g dark chocolate⁣⁣⁣
• 2 tbsp coconut butter ⁣⁣⁣
• 1 tsp soda⁣⁣⁣
• 3 eggs ⁣⁣⁣
• pinch salt ⁣⁣⁣
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You're making two different batters here so you might need to do one first and them move on to the next. Mix dry ingredients (except sugar) for both blondies and brownies in two separate bowls. ⁣⁣⁣
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Melt dark chocolate with coconut butter (for brownies) in a small pan on low heat (or over Bain Marie), mixing with a spatula and making sure the chocolate doesn't stick or burn. Let it cool on the side. ⁣⁣⁣
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Whisk all the eggs and sugar in one bowl until smooth and velvety. Split the mixture into two roughly equal parts. Add the dry ingredients for the blondies in with the first half and dry ingredients for the brownies in with the other. Mix in almond butter and milk with the blondies and melted chocolate with the brownies. ⁣⁣⁣
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In a larger brownie tin, lined with parchment paper, pour in all the brownie mixture. Then, using a spoon, drop spoonfuls of the blondie batter across the whole length and widths of the brownies (making random patches if you wish 😀). Then using a knife or a toothpick, swirl between the patches, making a little ornament. ⁣⁣⁣
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Bake at 180°C for 15-20min (you want them to be just a little bit underdone ✌🏼)

Ever wondered how much fibre we get with different foods? I gotchu 😉

🍓FIBRE CHAT 🧅⁣
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Fibre is the hero when it comes to gut health ✌🏼⁣
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It’s an indigestible carb that travels to our large intestine (colon) where bacteria feed on it.⁣
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Certain types of fibre are fermentable by our gut bacteria which can produce SCFA (short chain fatty acids) that provide energy for the gut and are beneficial for our overall health.⁣
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Fibre bulks and softens our stool by retaining water, lowering the risk of constipation and shortening transit time.⁣
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A diet high in fibre has been linked with lower risk of CVD, diabetes and bowel cancer.⁣
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Fibre slows the absorption of sugars in carbs, which can help with energy levels and managing blood sugar.⁣
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The recommended intake is somewhere between 25-30g/d or 15g/1000kcal.⁣
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If you wish to increase your fibre intake, I suggest doing it gradually over the course of a few weeks.⁣ Also, make sure to hydrate adequately too ☝🏼
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Even though many of us are not consuming enough, there is such a thing as too much fibre and depending on the type, it can even interfere with nutrient absorption, contribute to your bloating and make you go to the bathroom all too often.⁣
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Also worthy of noting that people with gut conditions such as IBS and IBD may worsen their symptoms with certain sources of fibre, so please consult your doctor or a other specialised professional.⁣
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Stay curious, love big
Coach Als xx

A little upgrade to my usual tortilla wrap: melted grilled cheese blanket 😋 Heat your pan and put a slice or grated cheese of choice, place tortilla on top and fill with the chosen content - I went with avocado, leftover grilled turkey breast and red pepper.

Stay curious, love big
Coach Als xx

A post for all you shift workers out there, hope this comes in handy. ⁣
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Similar considerations apply to shift workers as do for the 9-5 crowd when it comes to their nutrition and lifestyle habits, except (and sorry for the not do great news) there is less room for flexibility.
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Due to their ever changing schedule and night shifts leading to disrupted sleep and circadian misalignment, long-term shift workers are at an increased risk of developing obesity, depression, type II diabetes, digestive disorders, fertility issues, impaired immunity and CVD (cardiovascular disease). ⁣
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They are also at greater risk of injuries, accidents and performance impairment.⁣
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Swipe for some suggestions on how to help lower these risks and feel free to DM or comment if you have more questions or want me to send over some studies, references. ⁣
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Stay curious, love big
Coach Als xx⁣
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A bit for jokes, but a bit for reals too.

If you find that weekends are your 'downfall' and every Monday you're starting over 'yet again' (lol wasn't that the title of the book Charlotte in SATC picked up in the self help aisle??)

Anywaaaayy....where was I?

If that is the case, then reevaluating your mindset and/or diet approach might be needed.

You may be way too restrictive over the week, which results in overdoing it over the weekend, or maybe you have been dieting for too long and need a break. Or maybe you need some support and accountability to help you find the sweet spot between still enjoying and living life, while staying on track.

It could also be an escape or coping mechanism, which would require some deeper work.

But either way, if this is happening on a reg, don't just ignore it, and think you'll do better next time around or that you just need more motivation. Just because it happens to many of us, doesn't mean it's not something that needs addressing.

Avoid leaning into the guilt and shame, absolutely, but don't dismiss it altogether. That's what people get wrong when I say approach it with compassion - it doesn't mean letting yourself off the hook, but rather accepting it for what it is and humanising it.

Acknowledge it, accept it and work on a better framework and mindset to start overriding this cycle that is stalling your progress and making you feel like you're constantly failing.

While you're here, favourite Al Pacino movie - GO 👇

Stay curious, love big
Coach Als xx

I just want someone to look at me the way I look at these cheesecake squares LOL 😂

I made these over the weekend and they were a hit pals 💪🏼💪🏼
Used a combination of 0% Greek yoghurt and light cream cheese to lower the fat and up the protein. Instead of using graham crackers for the base, I used oats. They make a yummy snack or breakfast 😍

Makes approx 16, per piece: 224 kcal, 9.3 F, 28.8 C, 7 P⁣
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•210g steel cut oats⁣
•120g nuts (80g hazelnuts, 40g pecans), ground or finely chopped⁣
•110g honey/maple syrup⁣
•30g peanut butter⁣
•pinch salt⁣
•1 tsp vanilla flavouring⁣
•250g light philly cream cheese⁣
•280g 0% greek yog or skyr⁣
•2 lemons, juice and zest⁣
•2 large eggs ⁣
•300g frozen berries ⁣
•120g icing sugar⁣
•2 tbsp brown sugar⁣
•1-2x vanilla bean pods, seeds scraped ⁣
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First, make the berry mix. Place frozen berries in a pan, add lemon juice, brown sugar and vanilla pods (leave the seeds for the filling, and use the skins here). Bring to a light boil, lower heat and cook for another 10 minutes on low. Set aside.⁣
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For the base, place oats in a food processor and ground them into oat flour, but make sure to leave some chunkier pieces. Then, mix the oats with ground nuts, pinch of salt and vanilla flavouring. ⁣
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Using a small pan, melt the peanut butter with honey/maple syrup and about 2 tbsp of water. Once completely melted, mix in with the oat and nut mixture. ⁣
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In a separate bowl, mix cream cheese with Greek yoghurt or skyr, lemon zest, icing sugar, eggs and vanilla bean seeds. ⁣
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In a square baking tray lined with parchment paper, place the oat mix base and press down hard until you evenly cover the entire bottom of the tray (best to use your hands for this). ⁣
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Pour in the cream cheese filling for the second layer. Then, gently put in dollops of the berry mixture, spreading them randomly, and then, using the tip of a knife, draw swirls to make an ornament-like shape.⁣
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Bake at 190ºC for approx 60-65 minutes (we want it to still have a gentle wobble). Let it cool completely (I find it best to keep in the fridge overnight before cutting it as it gets much denser and the texture is way better). ⁣

Enjoy!
Stay curious, love big ❤️

Coach Als xx

cheesecakebites

A midweek reminder that weight is just one way to measure progress and just one fraction of data that one can gather.

I'm not saying that it doesn't have its place, but it truly is just one piece of the puzzle.

I've had a few clients that had improved their energy, were eating better and their clothes felt looser, but they were still disheartened by the number on the scale not dropping fast enough.

I totally get that it may be frustrating, but I try to reassure them that our weight fluctuates (even within the same day).

There are many things that impact our weight:
- what/how much we ate
- bowel movements and digestion
- hydration
- our sleep
- hard(er) training sessions
- higher intake of carbs (each g of glycogen stored in your awesome body is bound with approx 3g of water)
- where you are in your cycle - females
- higher sodium intake (looking at you Crossfit champs lol)

Also, our weight includes our muscle mass too, so if you've recently started a new resistance/strength training or been training more, you might have also gained muscle mass.

Looking at the research, you'd have to be overfed by 40-70% of what are your maintenance calories (calories needed to maintain the weight you are currently at) over the course of a couple of weeks to see bigger shifts in weight and fat gain.

Bottom line, you can't gain actual fat mass overnight, just like you can't lose it overnight.

There are so many other ways to measure your progress: your energy levels, how your clothes fit, your performance, just the fact that you are eating better, etc.

What are the ways you like to measure your progress - let me know in comments

Stay curious, love big

Coach Als xx

Quickie salad lunch idea: mixed leafy greens with lentils, cherry tomatoes, quinoa and roasted spiced red onions (EVOO + cumin + turmeric + ginger + chili) with tahini and lemon dressing (tahini + lemon juice + EVOO + water and crushed roasted garlic). Add grilled meat/tofu/fish if desired 😍

Enjoy!

Stay curious, love big

Coach Als xx

How do I manage for most (probs 8/10) of my weekday lunches to be balanced?

Well, there is preparation and planning.

But it also comes down to my PRIVILEGE.

•privilege to have access to nutritious food
• privilege to live in an environment that doesn’t require sh*t tonne of motivation to eat healthily
• privilege to be able to afford nutrient dense food
• privilege to have the means, physical capacity and equipment to prepare the food
• privilege to have cooking skills and also enjoy cooking
• privilege to be able to have my food delivered when I can’t go grocery shopping
• privilege that I grew up in a household where cooking/eating was spoken about a lot, prioritised and sitting down for a meal was a given
• privilege to not have kids that need to be taken care of and fed
• privilege to have a supportive environment and people around me that have similar eating habits

Most people know what healthy eating is,more or less. So it’s not that they lack motivation or education.

Our food choices are so much more complex because our environments, lifestyle and socio-economic factors are complex and tough to adjust.

Especially changing our environments outside our homes is really hard. So I get it.

But focus on what you can do. Even if it’s getting a piece of fruit and a portion of veg in, or go for a walk.

What are some factors from your environment that you find tricky or challenging?

Stay curious, love big

Coach Als xx

Team y’all know how much I love flapjacks and these peanut butter ones come with a twist - a yummy ‘cheesy’ topping made of cashews and coconut cream and simple raspberry coulis 😛⁣
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Though you can use cream cheese instead and raspberry jam mixed with lemon juice and water for a quickie coulis ✌🏼⁣
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Recipe (yields about 14 large flapjacks)⁣⁣⁣
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Per portion: 275kcal, 7.6P, 29g C, 14.6 F⁣
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Flapjacks:⁣
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• 300g oats (I use jumbo rolled oats)⁣⁣⁣
• 4 big tbsp crunchy peanut butter⁣⁣⁣
• vanilla pod, seeds scraped (or 1/2 tsp vanilla paste)⁣⁣⁣
• 5 tbsp maple syrup⁣ (or 3x honey)⁣⁣
• 100g chopped nuts ⁣
• 3 tbsp coconut butter⁣ (or regular butter)⁣⁣
• 2 tbsp brown/coconut sugar⁣⁣⁣
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Topping: ⁣
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• 4 tbsp coconut cream ⁣
• 2 tbsp cashew butter (or about 100g blend cashews)⁣
• vanilla seeds
• 2 tbsp maple syrup or icing sugar ⁣
• Raspberry coulis (150g frozen raspberries mixed with lemon juice and zest, 1-2 tbsp of brown sugar and cooked on low for 10-15 minutes and blitzed until smooth - sift if needed). ⁣
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Melt peanut butter with coconut butter and sugar in a saucepan. Cook on low heat until fully melted. Set aside.⁣⁣⁣
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Mix the rest of ingredients, adding maple syrup at the very end. Mix in the nut butter mix. ⁣⁣
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Line a medium size baking pan with parchment paper and put in the flapjack mixture. Make sure to press it down well. ⁣⁣
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Bake at 180º for 20-25 minutes or until you get nice golden edges. Remove from the oven and set aside to cool.⁣
Meanwhile, mix cashew butter with coconut cream, maple syrup or icing sugar and vanilla if using. Add a bit of water or lemon juice if too thick. Spread on top of the flapjacks and finally swirl over the raspberry coulis. ⁣
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Put flapjacks in the fridge or freezer before cutting them. ⁣⁣⁣
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Enjoy!⁣⁣⁣
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Stay curious,⁣⁣⁣love big
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Coach Als xx⁣⁣ ⁣
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‘Imma pop you like a pea, yeah edamame’ 😂 That song is stuck in my head thanks to 😝😝

20min quickie lunch today: GREEN TURKEY, EDAMAME AND QUINOA MISH MASH:
3 turkey breast mixed with chopped leeks (1/2 small), 1 tsp smoked paprika, 1 garlic clove, 2 tsp cumin and 1/2 tsp chilli, 1 tbsp EVOO, salt, pan fried. Add frozen edamame (about a cup), chopped green veg (I used broccoli and romanesco cauli), 3 tbsp soy sauce and 1 tbsp tahini, then add 1 cup cooked quinoa and chopped fresh herbs. Have on its own or serve with rice 🍚

Serves 4-5 ✌🏽

Have a fab Thursday munchkins ❤️❤️

Stay curious, love big
Coach Als xx

Misconstrued body image affects both men and women, regardless of race, social status and s*xual orientation. ⁣
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The figures I'm sharing here are just the tip of the iceberg, but they're already enough to show that body image issues in men need to be taken seriously and have to be talked about more often. ⁣
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Poor or misconstrued body image is one of the key risk factors in developing disordered eating behaviors and eating disorders. ⁣
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In addition, negative body image can lead to low self-esteem, decreased social interaction, drug abuse, mental health problems, stress, social isolation, loss of s*x drive, stress, and more. ⁣
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The absence of a negative body image doesn't necessarily mean one has a positive body image either. ⁣
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While body image is a very complex, multifaceted construct, and there is no cookie-cutter solution or way to more positive body image, there are some practices we can consider on an individual level, such as:⁣
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- moving your body on a regular basis, finding activities that you enjoy doing, trying different sports (not rigorous exercise-related)⁣
- fueling your body with a variety of foods and nutrients ⁣
- getting adequate sleep⁣
- engaging in self-care practices ⁣
- engaging in mindfulness techniques ⁣
- reflecting on the things you appreciate about your body, such as being able to move and experience the world, fight disease, lift your kids⁣
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Do you have any tips for practicing positive body image?⁣
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Let me know in the comments⁣
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Stay curious, ⁣love big
Coach Als xx⁣
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The benefits of having a few foods half or fully prepped in your fridge/freezer: being able to build a quick, balanced lunch in 5 minutes! Cooked barley, broccoli, rom cauli, mixed salad-y things and roasted chicken breast. Heated up with some olive oil, seasoned, spiced and voila - a filling lunch 😋

No need to complicate things y’all ✌🏽

Stay curious, love big
Coach Als xx

Do you find that your diet goes really well Mon-Fri, then come the weekend and you’re like , all hell breaks loose?

Weekends are usually our days off work, when we get to spend time with loved ones, be social and chill.

Which is all great and I’m not telling you to stop doing that.

One weekend will also not derail your progress. However, if you find that all/most of your weekends tend to be a lot like the second half on the second slide, then it may be ruining your progress.

It’s not that having mimosas with your brunch, going out for pizza, chilling on the couch or having dessert is a no-no. It’s simply that all of that and stacked together over the weekend and repeated over the course of a few months adds up.

Consistency is key for progress. But it’s also key for lack of success.

Consistent off weekends thus add up.

If this is you and you want more help to get results but still enjoy doing the things you love most without feeling restricted and right, reach out.

Stay curious, love big
Coach Als xx

Lemme see your grits Who else loves grits?
We used to eat them a lot as kids and I still get cravings for it. It’s one of the most comforting breakfast dishes on a chilly morning.

Both grits and polenta are made from ground corn but polenta is made from yellow corn, and grits from white (hominy).

Grits are a good carb source low in sugar and salt, and a good source of fibre.
I tried spelt grits for the first time thi am and they’re delish. They’re also higher in protein compared to the cornmeal counterpart.

I cooked mine in almond and oat milk and added chocolate protein powder to ⬆️ protein. And topped with blueberries.

Super filling breakfast for under 400 kcal and 28g protein, made in 5 minutes 😋😋

Let me know how you like your grits?

Happy Monday!

Stay curious, love big

Coach Als xx

Sunday brekkie/brunch idea: egg scramble with red pepper, chilli and spinach, flaky salmon, feta and fresh parsley and coriander on a corn tortilla ✌🏽

What’s everyone else having on this lovely day of rest?
Happy Sunday 😘😘

Stay curious, love big
Coach Als xx