From Supersizing to Salad Bars, can you really ‘eat clean’ at McDonalds?

Google Maps. The Electric Drill. Ultrasound Scanners. McCafe. Electronic Pacemakers.

What do all of these individual gifts to humankind have in common?

No, it’s not the letter ‘E’ – although I see you out there, Scrabble-bosses.

It turns out each of these inventions is in fact a brain-child of True Blue Aussie ingenuity.

Australian Made

Yep, from land-mapping to lattes, Australians are modestly making things that change the world – whether that be the world of medicine, cartography or culinary innovation.

We may be an island nation, but we’re damn good at tapping the World’s cultural pulse – particularly in all things culinary.

For example, when coffee-connoisseuring  Melbournians complained about the dank drip-water being served at McDonalds counters, McCafe was born. Soon God’s gift to ragged road-trippers began appearing across Australia – and eventually across the globe.

 

Likewise, in 2004, when the shock revelations of dietary documentary ‘Supersize Me’ hit our shores, McDonalds were quick to minimise damage, releasing a new ‘Healthy Choices Menu’ and this statement on their website:

“You are what you eat, and you have a right to know what’s in your food.”
– McDonalds Australia

The statement was supported by an unprecedented transparency – with all nutritional info being displayed on both the website and the wrappers of their products, allowing consumers to decide what met their dietary requirements.

And the choices didn’t stop there. In 2015 McDonalds launched a Nation-Wide ‘Create Your Taste’ campaign, allowing consumers to customise their McDonalds experience down to the last slice of beetroot (another Aussie innovation).

healthy choices

It seems that Maccas has come a long way from Big Macs and Large Fries. Less Supersize and more Salad (no sides), our interest was piqued.

So we popped down the road to our local Maccas to see just how healthy a lunch we could create.

Here are our findings:

healthy choices mcdonalds

  • Lettuce Rejoice
    An instant happy surprise? There’s something other than iceberg. With a choice between a diced cos-iceberg mix or a ‘Deluxe’ mixed leaves blend, we’re feeling optimistic.

grilled chicken salad

  • Thrills ‘n’ Grills
    Another shocker? Fried/battered chicken is off the menu. The options are grilled chicken or… Grilled chicken. But at least there’s no ‘nuggets’ option.

create your taste

  • ‘Top Ten’
    With their ‘top-up’ ingredients including a spectrum from staples, like grated carrot, through to a pre-mixed (yet surprisingly sugar- and oil-free) guacamole, there are a range of flavour options available. Well… there are ten options, to be precise. Slightly less than we’re used to, but surprisingly fresh for Maccas.
  • ‘Dress it Up’
    Or, in our case, dress it down. A quick trip to the website reveals that their dressings pack between 80 – 200 calories per 40g serve. With this packing the biggest caloric punch of all the ingredients, we opt for some balsamic on the side

 

  • mcdonalds salad

VERDICT:

Contrary to its name, McDonalds ‘Create Your Taste’ range doesn’t provide customers with much room to – well – customise.

But maybe that’s a good thing. With the range of salad ingredients being both basic and in their natural state (eg. raw veggies), there’s little margin for nutritional error.

That said, when it came to dressings, we did err on the side of caution. With even the lightest option adding 80 calories – and a sugar hit – to our otherwise well-balanced, crisp and flavoursome meal.

More than anything, we’re excited by what this shift in McDonald’s dining experience means for the fast food landscape. With more people wanting to know what goes into their bodies, the fast food chains are giving them the freedom of choice to decide.

And no, we don’t want fries with that.

mcdonalds fries

jennifer lawrence
Is anyone else OVER the ‘Pre Awards Season Diet?’

“I live by a rule book of eating ‘alkaline’ – no meat, no dairy, no gluten (and) I try to stay away from sugar…” – Kate Hudson

“I don’t have a very good diet. I love beer, fries, burgers, but if I have to get in a bikini then I’ll eat carrot sticks for three days.” – Margot Robbie

“Well, I don’t eat anything and when I feel like I’m about to faint I eat a cube of cheese.”

cube cheeseAll of the above are excerpts from ‘diet divulging’ editorials with Hollywood’s most renowned Red Carpet starlets. Ok, so the last one may or may not be a quote from The Devil Wears Prada… But it doesn’t exactly stick out like a sore thumb, does it?

At the beginning of every year, Awards Season splashes across our screens – and all the objectification and adulation that come with it. From brutal ‘Who Wore it Better?’ polls, to Fashion Police prosecuting potential Award Winners based on their sartorial choices, it’s a time when the Mean Girls come out to play.

And yet, is there a more insidious game being played here?

The fact is, any sister worth her salt can sense a gossip-mongering ‘Mean Girl’ from a mile away.

golden globe

But what about the ‘Health Promoters’; the ‘Diet-Dishers’; the journalists just trying to inform you about how you TOO could be itsy-bitsy-teeny-weeny, just like your favourite fashionistas? Because that’s what #lifegoals are all about, right?

While the Golden Globes or the Oscars only last for a few hours, our headlines seem to be crammed with ‘Radical Diet Reveals’ for weeks prior to and proceeding the event.

And the fact is – we’re hungry for it. Why wouldn’t we be?

 

Well, according to dietitian Ursula Arens, there’s a hefty list of reasons for why we shouldn’t be.

“Because they are nutritionally unbalanced, crash diets can lead to long-term poor health.” She explains.

“Your body’s response to dieting in this manner is to actually reduce the speed at which it burns off calories. This means you’re actually slowing down your ability to lose weight.”

More than that, by “missing out on entire food groups, you’re prevented from getting important nutrients and vitamins that your body needs to work properly.”

So while you may look svelte, you’ll probably feel like sh*t.

 

And while the Skinny Tea guzzlers and carrot stick munchers may endure for years to come, there is an increasing number of body positive women saying no to, well, ‘saying no’.

Golden Girl (and Globe Winner) Jennifer Lawrence proudly admits to eating “like a caveman… I’m never going to starve myself for a part.”

Like we needed another reason to love J-Law.

jennifer lawrence

Equally, TV Star Taylor Schilling insists that Intuition is the New Black: “I just keep it really simple. I know what feels good to eat and what doesn’t.”

Yep, it seems that the real winners on the Red Carpet are those that subscribe to the feel-good, fun-friendly and flexible school of satiation.

 

For example, when recently asked about her ‘Pre-Golden Globes Diet Tips’, Nominee and Mother of three Kate Winslet put it plain and simple:

I want to be as healthy as I can be, and I want to have as much fun as I can have. I want to be around for my children. That’s it. Those are the priorities. I like staying fit and healthy… it’s all part of a healthy attitude to life.”

Preach, Rose! I mean, Kate. Something tells us your Heart Will Go On for  years to come.

 

titanic

So whether you’re prepping for your next party or get ‘bikini ready’ (ugh), can we all make a pact now to make our ‘figure’ fit our lifestyle, and not the other way around?

 

Cheers babes.

eat local feedmee

Eating local made easy!

We’ve got this season spelled out for you!

Did you know that an Apple isn’t just an ‘Apple’?

Just as the seasons change, so does the quality and quantity of fresh produce. In fact, vitamins present in the fruit or vegetable at the time of harvest are highly unstable and are largely depleted after a few days. Therefore, for every day an apple spends in shipping or storage, it is losing vital nutritional value.

Where large supermarkets import, freeze and store stock to supply the year-round demand, we insist on supplying only the freshest, crispest local produce.

Yep, here at Feedmee, we’re best buddies with Mother Nature, and make it our mission to cater in accordance with the menu her seasons write for us!

 

Here’s a peak at just some of the items on our Spring shopping list – and their nutritious benefits:

  • Artichokes: high in magnesium and folate – these babies regulate bodily temperature and energy!
  • Broccoli: packed with calcium and vitamin K, you’ll be building both bones and nutritional boasting rights!
  • Cauliflower: offers you both choline and phosphorus, which help to fight liver disease and build healthy teeth!
  • Feta: one serving packs 43% of your daily protein needs!
  • Green Beans: offering the benefits of both potassi-YUM and Vitamin A, they’re the magical fruit!
  • Jalapenos: boasting a kick of vitamin B6, these spicy peppers are a good kind of burn!
  • Mushrooms: this protein-packed veggie also give us a hit of copper, iron and selenium – minerals that are otherwise difficult to obtain!
  • Olives: these yummy nibbles contain antioxidants, protecting your cells as well as increasing fertility!
  • Peas: these little beauties are bursting with vitamin C – Mother Nature’s cold vaccine!
  • Quinoa: this gluten-free gem is packed with protein, potassium, calcium and fibre! Now if we could only pronounce it!
  • Red Onion: these blushing beauties are riddled with over 6 different minerals, including: calcium, thiamine and manganese! We’re getting teary just thinking about it!
  • Spinach: with a kick of calcium, vitamins A, B2, C and K, you’ll have fellow lunchers green with envy!
  • Walnuts: boasting a big hit of protein and heart-healthy amino acids, these are more than just a crunchy treat!
  • Zucchini: these fibre-packed veggies will keep you flowing long after your next vinyasa class!

 

We eat veggies for their health benefits – so why not maximise their nutritional burst?

So from your local farmers, and the folks here at Feedmee, thanks ‘shallot’ for letting us put a Spring in your step this season!

 

eat_local_02

Summer Fruits feedmee

The sweet truth about fruit.

We all know fruit contains sugar. But did you know that fruit can contribute to your sugar addiction and your inability to drop the unwanted weight? Don’t get me wrong, the vitamins, minerals and antioxidants in fruit are all very good for you but here are some things to consider when eating fruit.

Some fruits are better for you than others.

Sweeter fruits like bananas, mangos and grapes can raise blood sugar pretty quickly because they have more sugar and less fiber. If you are trying to loose weight stick with lower-sugar options like blueberries or raspberries. Most people think that eating an apple a day is good for you but one medium apple contains a whopping 19g of sugar!

Berries are the way to go!

Blueberries are packed with nutrients, fiber, antioxidants and all kinds of other goodness that lower their sugar impact. Fiber and nutrients in blueberries are the reason they’re relatively low on the glycemic index, despite their sugar content. Studies show blueberries can actually help normalise blood sugar levels and reduce your risk for diabetes.

Fruit and Protein together reduce the impact of sugar.

Protein and healthy fat can help reduce the impact of the fruit’s sugar. Try apple slices with a tablespoon of almond butter, its delicious! Also remember that avocado, olives and coconut, are low-sugar fruits that contain healthy fat.

Dried fruit should be treated like lollies.

Stay away! Dried fruit has way more sugar than fresh fruit, sometimes up to 3 times as much. Worse still, your brain doesn’t know how to say no because fructose doesn’t signal to your brain when you’re full. One cup of fresh cranberries contains 4g of sugar and one cup of dried cranberries contains a whopping 70g. Can you believe it?!

Fruit juice does not count as fruit. 

When food is “unwrapped” from its fiber  it’s left without its protective phytonutrients, vitamins, and minerals, and its sugar impact is exponentially increased. When  juicing fruit, it strips most of the fiber, creating a huge sugar surge. If you want to drink juice stick to vegetable juice (and juice it yourself).

Fruit-on-the-bottom yogurt can have as much sugar as a chocolate bar.

Stay far away from any yoghurt that has fruit on the bottom. If you want to eat fruit with yoghurt make sure it is fresh fruit. Greek yoghurt should contain less than 7g of sugar per serve (227g) and at least 20g of protein. Always read the nutritional chart before you put anything in your trolly!

Zucchini Brownies

Zucchini Brownies

Prep time 10 minutes

Total time 40 minutes

Ingredients

  • 125mls vegetable oil
  • 300g caster sugar
  • 2 tbl spoons vanilla essence
  • 250g plain flour
  • 40g cocoa powder
  • 1 1/2 tsp bicarbonate soda
  • 1tsp salt
  • 250g grated zucchini
  • 50g walnuts, roughly chopped

Directions 

  1. Heat oven to 180CLine a 22x33cm tin with baking paper.
  2. In a large bowl, combine oil, sugar and vanilla.
  3. Add the flour,cocoa, bicarbonate sodding salt and mix well.
  4. Stir in the Zucchini until mixture is well mixed and gooey.
  5. Mix in the chopped walnuts
  6. Pour into prepared tin and level mixture.
  7. Bake for 25-30 minutes, the brownies are cooked when they spring back when gently touched.
  8. Remove from oven and leave in tin until completely cooled.
Green Juice melbourne

Green juices for beginners

Sweet Cucumber

  • 4 handfuls of Spinach ( swiss chard is another great substitute)
  • 2 Cucumbers
  • 4 small Fuji Apples (2 medium fuji apples)

Kale Pineapple Mint

  • 1 Cucumber
  • 1 Granny Smith Apple
  • 1 Cup Pineapple
  • 3 Kale Leaves
  • 1 Handful Mint
  • 1/2 Lemon (remove peel)

Kale & Apple

  • 3 Kale Leaves
  • 5 small Apples (or 3 medium apples)
  • 1/2 Lemon

Spring Cooler

  • 1 Fuji Apple
  • 1 Cucumber
  • 1/2in Ginger Root
  • 1 small handful Mint

Green Juice

  • 1 Cucumber
  • 2 Celery Ribs
  • 1 Handful of coriander
  • 4 Sprigs of Basil
  • 2 Apples

Green smoothie

  • 1 handful of spinach
  • 1 banana ( sliced and frozen)
  • 1 pear
  • 5 cashews
  • 1 cup coconut milk
Gwinganna Tahini Balls

Gwinganna Tahini Balls

Prep time

10 mins

Total time

10 mins

These are great to make up and store in the fridge as a healthy alternative to sugary afternoon tea snacks.

Serves: 20

Ingredients

½ cup hulled tahini

½ cup honey

½ cup desiccated coconut

½ cup LSA (ground linseed, sunflower seeds and almonds)

1 cup dried fruit (your choice of apricots, figs, sultanas)

¼ raw almonds soaked and chopped

 Instructions

Mix all ingredients in a bowl to a firm consistency.

Roll into walnut size balls and toss lightly in coconut.

kim richwol feedmee

Behind The feedmee Counter

Kim Richwol is the confident, fearless woman behind the Feedmee brand. What began as a small idea has soared into a successful business adored by healthy-eating activists and Melburnians alike. In this article, Kim discusses the importance of healthy eating, her favourite Feedmee dishes, and what she believes Feedmee represents.

What sparked the idea of Feedmee?

Before Feedmee, I worked full time as a wedding co-ordinator, I used to get home from work and there was nothing quick or healthy to eat. After work, it’s really hard to go to the supermarket and buy food and then come home and prepare it. I used to walk up and down Carlisle Street and there was Chinese, and burgers, and pizza, but there was nothing really quick and healthy. So I thought, ‘How hard could it be to set up a salad bar?’

Did you grow up in a fairly health-conscious household?

Pretty much. We always had potato chips and chocolate in the house. My Mum never made us fried food, and we always had vegetables in our lunch box. If we wanted a snack  we were given an apple so, yes, we grew up pretty healthy. I think we had McDonalds once a week on a Saturday night as treat.

So do you find since you’ve started Feedmee you’ve been eating a lot healthier and looking after yourself?

Yes, definitely. When I first opened, especially the first five years, I worked behind the counter everyday. So I ate Feedmee for lunch and dinner. I basically lived at Feedmee so I’d eat Feedmee 24/7.

What’s your favourite meal at Feedmee and why?

My favourite meal has changed over the years. I used to be a massive fan of the broccoli soup, but then I totally overdid it. I moved on to the Old School. Whenever I make the salad, it’s pretty much the same ingredients: lettuce, cucumber, tuna, peas, corn, and sometimes green beans. I love soup, so often I will eat a small salad mid morning as a snack and then a big bowl of soup for lunch.

Did you think of all the dishes yourself when coming up with the menu?

No, I had a lot of friends who helped me. Before I opened the store, I had masking tape all over the floor in my house, set up like a display case, and I had all cut-out bowls that had “ingredients” in it, and my friends and I used to move it around, it was like a game. We’ve changed our menu a lot over the years, but I think our menu today is the best menu we’ve ever had. We’ve really evolved over the last six years.

Why do you think Feedmee appeals to so many people?

What you see is what you get. All of our food is on display. It’s fresh, it doesn’t change, you know what you’re going to get. We are consistant. The meal you order today is going to taste the same a the meal you ate last week. .And also, if you’ve got dietary requirements, or can’t eat certain things – it’s perfect.

What do you love most about Feedmee?

I love watching parents and children eat together, because the parents are really giving their kids a good, healthy meal. I love seeing families sit down and eat together.

Could you describe yourself in three words?

I think I’m outgoing, determined, and… I feel like I have to say impatient. It’s not a very positive word. 

What do you think Feedmee represents?

Fresh, Healthy food.

I feel like Feedmee represents me, in a way. I’m able to express myself through Feedmee. Anything I think is important, I can make happen through Feedmee.

cottage cheese melbourne

Cottage Cheese & Weight Loss

3 Ways Cottage Cheese Can Help With Weight loss:
1. Breakfast. It’s high in protein, and makes a great addition to a healthy wake-up meal.
2. Low Calorie Snack. Skip the sour cream and other fattening dips and use cottage cheese as a substitute.
3. Sweet & Creamy Dessert. Ditch the ice cream, and try a bowl of cottage cheese blended with pineapple and honey. Yum!

fitness mistakes

8 Fitness Mistakes I’m Making? What?

So you head off to the gym 4 nights a week and every week you’re perplexed to as where these wash board abs are?!  You could be making some of these simple fitness mistakes without even realising it. Time to kick these fitness faux pas.

1. Reading while working out.

We all know how tempting it can be to put your multi-tasking skills to the test and merge your down time and work out time, by whacking out the latest novel as you idle away on your stationary bike.

Here’s the problem.  You’re not focused on busting that gut and working your hardest.  You’ll naturally choose a slower pace to allow you to read better.  50 Shades of Grey is not going to increase your heart rate as much as speedy pedalling.

2. Wearing the wrong shoe.

A shoe is a shoe right? Wrong.

Each activity has a shoe, specially designed for stability and comfort, to prevent you causing yourself any injuries.

Running shoes and cross trainers are very different since running involves straight-planar motion, not much stability is built into the shoe. Cross-trainers have a lower profile and more stability built into the shoe.  You could get a bad sprain if you cross train in a running shoe.

3. Futile abdominal exercises.

You don’t have to do exercises that specifically target your abs to get you that six-pack. Consistency with balanced workouts alongside clean eating are all you really need.

If you have a layer of fat over your abdominal muscles, they won’t show regardlessof how many crunches you do.  You’re better off doing exercises like Pilates and yoga that work on lumbar stabilization and engage your core.

4. Performing only one form of exercise.

Doing the same exercises day after day is going to get you nowhere!

You need variety to challenge your heart and muscles, to build a healthy and strong body all around. Plus it’s boring doing the same thing constantly!!

5. Not lifting the right weight.

Doing loads of reps of a low weight is a no no.  Lifting weights activates fast twitch fibers which increases muscle mass and strength. If you don’t lift heavy enough weights, you won’t recruit these fast twitch fibers.  If you want to tone you have to heavy up those weights!

6. Not pushing yourself hard enough. 

Putting in the time but not the effort, doesn’t count as a good work out.  It’s the bodies natural instinct to want to back off when things get tough, it’s up to your mind to keep pushing harder.

7. Not performing contract-relax stretching.

To improve that flexibility so you’ll be as bendy as a bouncing gymnast, use this contract-relax technique.  Gently stretch your muscle for 20 seconds, lightly back off the stretch, contract the muscle for five seconds and then stretch a little further. Repeat.

8. Not incorporating balance training.

Balance training?? What’s that??

Balance training improves proprioception, the sense of where your joint is in space. The stronger your balance and proprioception, the stronger your functional strength.

If you’re doing a bicep curl, why not try standing on one leg?  Balance training can be incorporated into your work out easily.

Welcome to your new and improved work outs!