Ana | food biochemist 👩🏻‍🔬

medical biochemist who loves to eat and enjoy life

real meals, the biochemistry behind them, zero food guilt 💫

general education, not medical advice

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

One of the lunches i had while in Türkiye a few weeks ago :)

Stuffed vine leaves, orzo rice, chickpeas, potatoes with yogurt, ayran and rice pudding for dessert (because of course)

Looking at it, it's very carb heavy (rice in three different forms plus potatoes) and lighter on protein than what i usually want in my meal. The chickpeas and yogurt carry most of it
What i like is that rice&chickpeas is an elite amino acid pairing.
Rice is low in lysine, chickpeas are rich in it: chickpeas are low in methionine and rice has plenty, so they cover each other's gaps

If i wanted to balance it i'd add an egg or some grilled chicken.
It was delicious tho, and i ate lots of meat in other meals that day so no complaints 😌

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@adritness this plate covers a lot haha protein and iron from the tartare, potassium from the potatoes and the yolk and feta help the carrot's beta carotene actually get absorbed :)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@runquasimodo Disappeared from the table before they even arrived

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@coookwithchris day 2 ragu is where the magic happens ahhahah the gelatin from the collagen sets in the fridge and melts back in when you reheat, so it comes out extra silky :)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

i mean… small jumps in weight over time is how muscle gets built, and building muscle is great for women’s bones later on (osteoporosis is no joke). for a big lift they should have someone experienced watching their form… this can really happen to anyone, i hope the girl is okay :/

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

creatine's role in the brain is such an interesting add on most people have no idea about. women are also severely understudied here…small depression trials exist and brain creatine seems to shift through the womans cycle, so i wouldn't be surprised if it helps with mood and PMS too

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@AakashS40984002 @mindmusclepro 👀👀👀👀 this is a test of character XD not a chocolate bar

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@mindmusclepro team 85%+ too xd cacao picks up some cadmium from the soil tho, so a few squares a day is plenty, but the bitterness does the portion control anyway :)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@C8RISTOS peasant food deliveres on all aspects really haha protein and iron from the beef, carbs and potassium from the potato, plus the veg in the mince :) also delicious XD

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@liftbyIron Yup haha a post-sweaty-session weigh-in is basically just a hydration test xd and the fat you do lose mostly leaves as CO2 through your lungs, about 84% of it :)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@scotchsoupmaker I relate to this heavily hahaha. when i work with people i focus on teaching what to keep stocked and how to combine it, i find that's easier to stick to than a rigid plan. but if someone's naturally organized and likes structure, i'll happily build them a plan :)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@hedzlab ok that's actually wholesome, retracting my comment xd 62 reps of being nice to yourself is a solid set xD

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@free_style_chef Ohh I have no doubt girl 😁 looks as good as all your other meals 💞

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@Ironmute Also the fat that matters metabolically sits deeper than what you see in the mirror. aerobic training can reduce visceral fat even when the belly looks the same :)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@WellnessWisdomm yup, sweat is mostly your cooling system, so it says more about heat and humidity than fat burned. most of the fat you do lose actually leaves as CO2 through your lungs, about 84% of it xd

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

@wolffdew Ohh yeah, then I overestimated a bit, but it’s still a decent amount 😆

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

Soo… today is armistice day, a national holiday in my country (same date as veterans day in the us), so i spent it with my brother in another city :)

He took me to this place and i got beef stew served in a pizza dough bowl

Beef cubes so soft they melt, sweet and chili peppers, eggplant, tomato and sour cream on top

Not only does this pack ~50g of protein, but this combo is also great for iron !

Beef has heme iron, the form body absorbs the best, and the peppers bring vitC, which helps absorb iron from the veggies and bread too

Iron deficiency is one of the most common deficiencies in women, so i'm keeping it far away from me with this meal 😌

(I just noticed on second pic he already ate his part while i was still taking pics of my meal xd)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

Hot cocoa season officially started ☕️

I take mine before sleep, with warm milk and honey

(yes cocoa has caffeine, but my one tiny teaspoon has ~5 mg, aka practically nothing)

(milk&honey combo is my sacred sleep ritual)

(bonus mood points bc its raining outside)

[Ana | food biochemist 👩🏻‍🔬 @nutrilistaa]

I only meant i expected it to be spiked with collagen or low-leucine plant blends (as many of protein drinks are), that can make a difference when it comes to muscle building :)

What you said is true tho, once total protein is covered the differences between proteins are small :)