One of the reasons I moved to Sydney is because there is such a massive health and fitness scene over here. I mean, massive. Compared to Switzerland where most people don’t know the difference between a juice and a smoothie, Australia is virtually miles ahead on the health trend. I’d dare to say that, if you scroll through the people I follow on Instagram, even way before even moving here, 99.9% of them probably live in Australia. There’s just so many beautifully inspiring individuals who have a major passion for health and fitness and want to share that with the world. One of those souls is Hollie from Powered By Vegies (Hollie’s Instagram) who I was introduced to by our common friend Vic (who, by the way, is another awesome Aussie fitness blogger). She’s living proof that a plant-based diet can provide you with enough protein to do things like 40 chin ups or deadlifting double your weight. Go ahead, click on the links and look at the videos yourself. I was excited to pick Hollie’s brain and even more
I was excited to pick Hollie’s brain about her workout routine and diet, and even more excited about her Bircher Muesli recipe which you can find at the end of the interview. Enjoy!
What was the catalyst that turned you into a healthy foodie?
I have always had a pretty healthy diet that I can attribute to my parents that prepared mostly home cooked meals. We didn’t have junk food in the house and were taught to always eat plenty of fruit and veggies.
Why do you eat the way you eat?
I came across a documentary called “Forks Over Knives”, if you haven’t seen it you really should (here’s the link). After watching it and having many “Aha” moments, otherwise known as a moment of sudden realization, I continued to seek information from peer reviewed sources that totally changed my mind about animal products. I want my way of eating to not only be beneficial for me but also for animals and the planet.
Describe your day on a plate.
- Breakfast – Steel cut oats (1/2 cup soaked) with fresh fruit, almond milk and a coffee
- Morning Tea – Yoghurt (homemade from organic soy milk) with fruit (seasonal)
- Lunch – usually leftovers from dinner the night before, or a large salad with vegetables and beans
- Snack: Green smoothie and carrot OR Coconut water with a scoop of organic pea protein and teaspoon of raw cacao powder
- Dinner – usually a curry, stir fry with some zoodles or brown rice (check out my Instagram for all my food pics)
- After dinner treat: square of Pana chocolate and cup of tea
What are the 5 things we will always find in your fridge/pantry?
- Fresh fruit and vegetables
- Nut butter
- Herbs and spices
- Whole grains: brown rice, quinoa, oats
What’s the biggest nutrition misconception you are always having to clear up for people?
The age old vegan question: Where do you get your protein? We need to eat foods that supply us with the nine essential amino acids that our bodies can’t make on their own. Some plant-based foods have all of them (quinoa, buckwheat, soy, chia and hemp seed) while others have a mix of some and not others. As long as foods like legumes, nuts, seeds, whole grains, fruits and vegetables are consumed daily, you’re getting everything you need, and more.
I actually added up my protein consumption on a random day of normal eating and it was 65g which is more than enough for optimal health. For more information take a look here.
Tell us about your workout routine.
I have a pretty specific schedule as a fitness instructor that includes:
- Monday- PT session & RPM class
- Tuesday- Hill runs 7km & Pump class
- Wednesday- Weight session & RPM class
- Thursday- Weight session & RPM class
- Friday- 10-14km run
- Saturday- Weights session
At the moment I am training for my first powerlifting competition and the City 2 Surf so that volume is quite high. I also try to sneak in a yoga class and a walk on Sunday.
You are a health and nutrition coach and fitness coach while working full time. How do you manage to stay healthy with such a busy schedule?
Planning is super important. On the weekend I cook most of the meals for the week ahead and will either freeze or refrigerate them. But I don’t put everything into small containers as this doesn’t give me the home cooked feeling.
I just cook the curry, stir fry or roast vegetables that I need and then reheat them and cook some rice, noodles or zoodles before serving. I also ensure that I plan my meals the week before and buy all produce and ingredients. This saves time going to the shops every day.
To ensure that I get my workouts in I schedule them in my diary and leave all my clothes out the night before. This is especially useful in winter as it is too cold to go looking around for clothes on a crisp morning 🙂
What are your favorite healthy restaurants/cafes in Sydney?
This is a tough question but my favourites at the moment are:
What does living a wholesome lifestyle mean to you?
Eating whole foods from plants that are minimally processed, and as close to how they are found in nature as possible. Enjoying the delicious flavor of foods including: legumes, grains, nuts, seeds, herbs, spices and the recommended daily servings of fruits and vegetables. Keeping active in different and enjoyable ways and spending time doing what you love that unleashes your creativity.
A recipe from Hollie
- 3 cups rolled oats or spelt
- 3 cups water
- 5 fresh dates chopped
- 3 apples grated
- 2 cups frozen berries
- 1 tsp cinnamon
- 2 Tbsp maple syrup
- Add coconut milk or your favourite plant based milk to serve
- Place oats in bowl with dates, cinnamon, maple syrup, grated apple and mix well.
- Place in an airtight container in the fridge overnight.
- Add berries and serve with your choice of milk.
- This recipe will give you long lasting energy to take on your active schedule