Monday, 20 July 2015

5 Tips to Staying Hydrated in Winter

You would never think hydration could be an issue during winter, as there is no way you could possibly become dehydrated as you are not profusely sweating like the hot days of summer. Dehydration can still occur in winter, if not at a more accelerated rate! Fluid loss occurs via water vapour loss from breathing, along with loss via an increased urine output, as the kidneys attempt to maintain blood pressure while blood vessels constrict as a survival mechanism in cold temperatures

Dehydration in winter can increase your susceptibility to illness especially colds and flu, along with common symptoms of fatigue, headaches and cramps. Hydration is essential for every day metabolic processes, along with fighting fatigue, detoxifying, facilitating weight loss, improving digestion and leading to clearer skin and less wrinkles. Meeting your fluid intakes of 1L per 20kg of body weight can be tough enough in summer let alone in winter! 

Below lists a few tips to meet your fluid needs this winter


#1 Herbal teas are a fantastic way to curb cravings and keep you warm this winter, they are full of antioxidants and when caffeine free, can add to your water intake – green, chamomile, lemongrass & ginger, or peppermint are a few of our favourite

#2 Soups and broths not only keep you warm in winter but when packed full off veggies, herbs and spices can facilitate immune health and help to prevent or suppress sickness

#3 Increasing your fruit and vegetable intake will add to your water intake along with providing your body with essential vitamins and minerals to provide all round winter nourishment

#4 Start your morning with a warm water and lemon. Before breakfast or any drinks for the day a warm water and lemon prepares your body for food, it aims to detoxify and clear out your system causing bowel movements and correcting the bodies pH balance

#5 Reduce your intake of processed and packaged foods along with holding back on the salt at the dinner table. Dehydration is significantly caused by a high sodium intake, so aim to prepare your own meals and use fresh herbs and spices to add flavour to your home made dishes.


Sarah Campbell

Friday, 3 July 2015

Which Yoghurt Do I Pick?


Take a walk down the chilled section of your local supermarket and there is an abundance of yoghurt! Low fat yoghurt, organic yoghurt, lactose free yoghurt, vanilla yoghurt, diet yoghurt . . . the list is endless. Commonly marketed as a healthy snack or aimed to increase your calcium intake, why should we eat yoghurt, does it actually have any health benefits and which one should you choose?! The following article will compare and contrast common yoghurts seen at your local supermarket including Mundella, Five:am organic, Chobani, Liddells lactose free, Ski D’lite and So Delicious organic coconut, including comparisons of plain/natural, flavoured and vanilla within each brand.

Studies have shown that regular consumption of yoghurt in a balanced diet assists with weight loss and maintenance. Research has also found that probiotic intake via yoghurt consumption assists to improve immune health leading to decreased infection and severity of the common cold, particularity after prolonged antibiotic consumption. Probiotic ingestion also assists to improve gut and intestinal health, resulting in a reduction in bloating, constipation and diarrhoea. Regular probiotic ingestion is specifically effective in alleviating symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

High in protein to encourage satiety and fullness, yogurt is rich in a range of vitamin and minerals imperative to health, including:

Calcium - healthy bones & teeth, muscle movement, cardiovascular health
Phosphorous – healthy bones & teeth, energy metabolism, acid-base balance
B12 – cell synthesis, nerve cell health, energy metabolism
Riboflavin/B2 – energy metabolism

Mundella Greek Yoghurt
Macronutrients/100g
Natural
Honey
Vanilla
Protein
4.5
2.8
4.3
Fat
8.5
7.7
6.9
Carbohydrate
6.4
13.1
12.2

Five:am Organic
Macronutrients/100g
Natural
Honey + Cinnamon
Vanilla
Protein
5
4.8
4.7
Fat
4.5
5.2
5.1
Carbohydrate
6.1
13.7
11.6



Chobani
Macronutrients/100g
Plain
Mixed Berry
Vanilla
Protein
8.7
8
8.7
Fat
4
1.7
0
Carbohydrate
4.7
12.7
10.7

Liddells Lactose Free Yoghurt
Macronutrients/100g
Plain
Strawberry
Protein
4.5
3.8
Fat
2.9
2.5
Carbohydrate
10
12.2

Ski D’lite Yoghurt
Macronutrients/100g
Honey
Smashed Berry
Vanilla
Protein
4.9
5
4.9
Fat
1
1
1
Carbohydrate
16.8
15.1
14.9

So Delicious Organic Coconut Greek Style Yoghurt
Macronutrients/100g
Plain
Strawberry
Vanilla
Protein
1.7
1.7
1.7
Fat
4.2
3.8
3.8
Carbohydrate
18.7
21
22.9


Through the comparison of varied yoghurt brands and flavours we can see that natural or plain yoghurt displays the lowest figures in terms of fat and sugar, amongst high figures of protein. These figures translate to a healthy food option that will keep you fuller for longer, without added sugars causing blood sugar spikes increasing your risks of inflammation and a range of health conditions. At Naed Nutrition we recommend pot set yoghurts as the healthiest yoghurt option, this is because the yoghurt is fermented in the pot/tub it is sold in and is therefore nutritionally rich, Mundella and Jalna are popular brands available in your local supermarket, which also contain high amount of probiotics. To add sweetness and flavor to natural or plain yoghurt simply add fresh fruit or berries, along with nuts and seeds for additional fibre, antioxidants, protein and good fats for a healthy satisfying snack!



Sarah Campbell

Tuesday, 16 June 2015

Supplement Review Part 3 of 3 - Fish Oils

Fats/lipids are essential to the body and its everyday metabolic process’ including providing insulation, acting as an energy source, protecting against shock, and maintaining cell membranes.  Triglycerides are a form of fat essential for energy production obtained either via the diet or from fat stores.  Fatty acids are essentially building blocks that make up a single triglyceride, and many of these fatty acids are produced by the body. Some fatty acids cannot be produced by the body, and therefore must be obtained via the diet; these include linoleic acid (omega-6) and alpha-linoleic acid (Omega-3). 

Alpha-linoleic acid or Omega-3 is essential for normal growth and development, especially in the eyes and brain, and also plays an important role in the prevention and treatment of heart disease and inflammation.  Fish oil is a popular supplement comprised of omega-3 fatty acids, aimed at alleviating a range of health conditions including improving cardiovascular and brain health, and reducing joint and arthritis inflammation. Fish oil contains two forms of omega-3, one is Eicosapentaenoic acid (EPA), which lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. The other form is Docosahexaenoic acid (DHA), which is essential for the central nervous system, brain development and normal brain function.

Swisse Ultraboost Wild Fish Oil is a popular fish oil on the market available at your local pharmacy or discount chemist. Swisse Ultraboost contains a total of 0.261g of omega-3 triglycerides, comprised of 0.139g of EPA, and 0.087g of DHA.  Alternatively, Bioceuticals Ultraclean 85 Fish Oil contains a total of 4.5g of omega-3 triglycerides, comprised of 2.5g of EPA and 0.94g of DHA. This translates to a daily dose of next to half that of Swisse Ultraboost, supporting that fact that is the highest strength fish oil available on the market. Bioceuticals Ultraclean is also sustainably sourced from wildly caught Alaskan Pollock, contains no heavy metals, is a liquid form to ensure better absorption, and has an orange flavour with no reflux or fishy after taste.


Swisse Ultraboost Wild Fish Oil
Bioceuticals Ultraclean 85 Fish Oil
Price
$27.50
$55 .95
Size
500mL
200mL
Ingredients
Omega-3 Triglycerides - 0.261g:
EPA - 0.139g
DHA - 0.087g
Omega-3 Triglycerides - 
4.5g:
EPA - 2 .5g
DHA - 0.94g
Dosage:
General health
Joints

3.5mL
10.5mL

2.5mL
5mL

Omega-3 is naturally found in a range of foods, as listed below. When increased in the diet these foods will help to reduce joint and arthritis inflammation, and assist to maintain cardiovascular and brain health.

Oils: flaxseed, canola, soybean & walnuts
Nuts & Seeds: flax, almond, walnuts, & soybeans

Pacific Oysters & Fish: blue mackerel, salmon, sardines & tuna 

Sarah Campbell