Tuesday, 21 October 2014

8 Ways to Quit Sugar






If you are one of those people that get that 3:30itis sugar craving this entry is for you!  Too often I am seeing a client’s food intake revolved around sugar in each meal. I’m not saying you should stop eating natural sugars such as fruit by any means – I am talking about those refined & added sugars. But why are they so bad in large quantities?

Health effects of too much refined sugar

  • Spiking you insulin levels too much & too often can lead to weight gain (not to mention you feel like you are on a rollercoaster ride with your energy going from extreme highs to extreme lows)
  • Weakens your immune system
  • Increases anxiety
  • Promotes tooth decay
  • Increases triglycerides (a type of fat) which increases your risk of heart disease
  • Increases fatty deposits in the liver
  • Causes mineral deficiencies 
  • Causes headaches and migraines

Just to name a few


So what types of sugar are you talking about? Added sugars in products
  • Cane juice and cane syrup
  • Corn sweeteners and high-fructose corn syrup
  • Fruit juice concentrate and nectars
  • Honey
  • rice/corn/maple/malt/golden/palm/malt syrup
  • Molasses
  • brown sugar
  • fructose
  • maltose, sucrose, glucose, dextrose
  • Raw sugar.

These can be found in (but not limited to)

  • Fast food 
  • Cereals
  • Bread & baked products
  • Canned & packed products 
  • Ready-made meals
  • Flavoured dairy 
  • Soft drink & Juice

BUT be careful - Just because there is ‘no added sugar’ on the label…doesn’t mean there isn’t already ALOT of sugar in the product for example strawberry jam.

Here are some ways to reduce sugar in your diet

  1. Admit you are addicted to sugar. If you find yourself always wanting that chocolate bar in the afternoon, something sweet to finish your lunch or dinner. You need to reduce your sugar intake. Once you can admit to yourself you need to reduce/remove it from your diet the next 9 steps are much easier
  2. GET IT OUT OF THE HOUSE: Rid you house of anything with sugar. That’s right a full fridge & pantry clean out it. Remember out of sight – out of mind.
  3. Give yourself 2-3 weeks for it to get out of your system: Remember not to use sugar as a treat in the afternoon because you have been so good all day. Use a protein based snack 
  4.  Drink more water: not only with this curb your cravings it will stop you from reaching for the coke as a pick me up as well as detox the body from sugar
  5. Treat yourself: Find alternative treats to straight sugar such as lollies. Make your own sweet treats using alternatives such as lemon bliss balls, or banana breadetc. Quitting sugar is a mind game and as long as you have an alternative that you look forward to the easier it is 
  6. Balance your meal: ensure you have protein at each meal & plenty of fresh vegetables
  7. Don’t skip breakfast: Skipping breakfast will increases the presence of ghrelin, our bad appetite hormone which triggers you to crave sugary foods to pick you up energy fast. Eating breakfast will reduce the presence of ghrelin & increase the presence of leptin, our good appetite hormone.
  8. Moderation is the key: – naturally there will be special occasions where you might have some cake or over indulge in alcohol and that is ok you are only human :)

If you are struggling to reduce sugar in your diet and getting a good balance email nutritionist Sinead at naednutrition@gmail.com

Wednesday, 8 October 2014

Vanilla Coconut Protein Pancakes




One of the delicious recipes from Perth Fit Chix Breakfast workshop hosted by Naed Nutrition held last month. This was a crowd pleaser and a nutritious breakfast option


Serves 2

Ingredients

·         2 tbsp buckwheat flour
·         2 tbsp almond meal
·         3 tbsp whey protein powder  (use pea for dairy free)
·         1/2 tsp baking powder
·         pinch of salt
·         1/2 tsp chia seeds
·         1 tbsp shredded unsweetened coconut
·         1 egg
·         1tsp of vanilla essence
·         2-4 tbsp almond milk
To serve
·         1 tbl shredded unsweetened coconut to serve
·         2-3tbl yoghurt to serve



Method
1. Combine all the dry ingredients in a bowl. 
2. Then add wet ingredients (start with 2 tbsp of almond milk and add more accordingly.  Every protein powder is different so to avoid getting batter that’s too thin, adjust accordingly) and stir together. 
3. Heat a pan and spray with non-stick cooking spray. 
4. Pour 2 tbsp of batter to form each pancake. 
5. Cook a few minutes.
6. Once it starts to bubble on top, flip and cook an additional minute or two. 
7. You’ll get exactly 4 pancakes if you measure (and use a spatula to scrape the bowl).



Nutrition Information
Servings per package:
2.00

Serving size:
110.00
g

Average
Quantity per
Serving
Average
Quantity per
100 g
Energy
1220
kJ
1110
kJ
Protein
21.5
g
19.5
g
Fat, total
16.9
g
15.3
g
- saturated
6.7
g
6.1
g
Carbohydrate
10.8
g
9.8
g
- sugars
4.4
g
4.0
g
Sodium
182
mg
166
mg



For more information on healthy breakfast simply email Sinead at naednutrition@gmail.com

Friday, 26 September 2014

10 Ways to Get More Veggies in Your Diet







Ahhh the dreaded vegetables – you think you’re having an enough by having 5 serves (if you are even having that!) but guess what….it’s not enough!



Ideally 7-9 serves of fruit & vegetables (with 2 of those serves being fruit) are fast becoming the new guidelines. But how on earth to do you more veg into your diet? 

Here are 10 simple ways to get you started




1. Cut up carrot and celery (capsicum, cucumber etc.) sticks to snack on during the day with some homemade avocado dip 


2. Try a homemade vegetable juice (preferable including the pulp) with a some protein as a snack 


3. Make a stir fry with veggies you wouldn’t normally eat, mixed in with the ones you would normally eat 


4. Blend or food process veggies into your mince- this works really well for fussy eaters 


5. Have an omelette for breakfast instead of cereal with eggs, spinach, tomato and mushroom 


6. Try having a green smoothie with spinach as a breakfast option or snack 


7. Aim to have 3 different types of veggies at every snack or meal i.e at dinner have broccoli, carrot and cauliflower 


8. Try having baked, beetroot or kale chips with some hummus dip as a snack 


9. Set yourself a goal to have 1 extra cup of salad to lunch 


10. The following week set yourself another goal to have 1 extra cup of vegetables at dinner





For more ways to increase vegetables in your diet contact Sinead at naednutrition@gmail.com