Before I explain, I want you to take a look at the short clip below, and then pay attention to the picture on your right. Don't worry it will all become clear in a second.
So what is the point I'm trying to stick you with?
1) I rarely weigh myself, and I don't take my body fat measurements or my BMI (Body Mass Index).
For me these are not the most important indicators of health or performance.
Don't get me wrong, they have their place.
But I believe they are limited in what they can tell you when read in isolation or as a "definitive marker".
Context is key.
So according to this reading shown in the video, with a BMI of 28 I am overwieght and "losing 24kg would put me in the healthy range."
Now you can see why there are all kinds of wrong with that notion.
2) Let me also address the myth that you can't pack on decent muscle mass with a plant based diet.
I invite you to look at the picture on the right, taken shortly after my weigh in.
That's all I'm saying.
It's not difficult, just takes a little education and consistent action.
As a Nutrition Coach I can make sure you are on the right meal pan, and put into context measurements and results so that you maintain health and improve performance based on
Not unrealistic or outdated standards that often just don't cut it. If you need help figuring out your nutrition and achieving your health goals, check out my nutrition coaching services that can get you where you want to be.
Questions I get asked on a regular basis
At the request of some of you out there, I have started "Meat Free Monday" this will be a weekly blog with one recipe idea that will either be a Cj personal special or one that I use (and I'll credit the source).
But why Meat Free Monday? Well you see, going completely meat free doesn't work for everyone. They can sustain for maybe a week or two then have a relapse. So choosing one day of the week to go meat free, not only reduces your meat intake (so that you can being to feel confident in your ability to switch) but it lays the foundation for the long term habit, and one day out of seven is very doable right?
Based on your feedback I'll keep posting. So do let me know in the comments if you liked it, remember to share it on social media, and also let me know what kind of recipes you would like to see more or less of.
So lets jump into this weeks recipe.
Marvellous Meat Free Chilli
looks delicious right?
Below is the basic recipe that I got ("lifted") from the yummly app. I made some modifications to it, to upgrade it's awesomeness, so I'll add those details in the description too. It takes around 30 minutes to make, so if you are short on time and want a filling meal this is certainly for you.
First off, here's the ingredients
1 tbsp vegetable oil
1 red onion
1 red pepper
3 garlic cloves
1/2 tbsp chili powder
Liberal sprinkle of smoked paprika (my addition)
1 tsp cumin
1/2 tsp cinnamon
1 kg canned tomatoes
384 grams lentils
480 grams kidney beans
1 tsp sea salt
1 tsp ground black pepper
1 Chopped sweet potato (my addition)
1 Chopped courgette (my addition)
Total Time: 30 mins
How To Make It...
In a large pot heated to medium, chop then sauté the onion in oil for about 2 minutes until soft and fragrant.
Chuck in the red pepper and cook for another minute or so. Get handy with the spices and add them all in. Stir to combine sautéing for another 2 minutes, once you've done that, add in minced garlic and stir.
Reduce heat to prevent the garlic from burning. Add a small amount of the crushed tomatoes Sauté this for another 2 minutes.
Add in the remaining crushed tomatoes, lentil, kidney beans, courgette, sea salt, and ground pepper, smoked paprika (and the optional chopped sweet potato). Stir to combine, cover with a lid, and simmer for 20 minutes.
You can cook longer for a richer, deeper flavour, but if you are short on time it should be ready in 20 minutes.
Top with vegan sour cream, chopped green onions, and more ground pepper.
Try it and let me know what you think in the comments section below.
Here is my week in numbers. As I am getting more proficient with interpreting all the data tracking possible with EliteHRV I have pretty much dialled in the possible factors and can adjust them accordingly on a consistent basis.
The big mistake when tracking HRV is not adding your sleep quality, sleep duration, training zones, mood and nutrition.
These are important not only for recovery, but actually improving your performance. This week I noticed the biggest factor for me was not sleep, but actually nutrition.
If I had a reduction in sleep while still training, as long as I fine tuned my nutrition (rich in antioxidants, nutrient dense, reduced inflammatory foods, hydrated and made sure I got adequate calories in) I was able to swing from yellow to green pretty consistently, as you can see.
Down at Britain's Strongest Woman last week, supporting Villain's own, Yogini Beast and Jo Montgomery, prior to powering through one of the event's after a little banter, I was told in no uncertain terms by Jo, "Details matter Cj".
Indeed they do. When tracking your HRV it's easy to just get hooked on your morning readiness number. But for it to give you any meaningful data that you can use to improve performance and enhance recovery, you want to look at your trends, not just isolated readings.
You need to track other factors (sleep duration, quality, training, hear rate) not just your HRV, because after all, details matter.