Monday, 13 April 2015

Detox Secrets



I often get asked about detoxing the body: how is the best way to do it & what supplements do I need to take? But first let’s go back to the begging


What is a detox?

A process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification which is carried out by the liver


How does detoxification work?

Funnily enough your body will naturally do this process if you feed it with clean and healthy foods. Your body unconsciously removes toxins from your body as we ingest & inhale pathogens, toxins, chemicals and allergens. Your liver is the main contributor to the detoxification process. Your liver has 2 detoxification pathways – Phase 1 & Phase 2

Phase 1: Involves taking the toxic chemicals and metals from our food and environment are converted to a much less harmful fat soluble chemical by the enzyme p-450

Phase 2: Involves converting the fat soluble chemicals to water soluble chemicals to be passed out through bodily fluids i.e. bile & urine through 6 conjugation pathways


To improve & promote the detoxification process on your body try to increase these specific nutrients & foods

Phase 1
  • ·         High protein foods – nuts, seeds, lentils, beans  meat, seafood, eggs
  •           B vitamins – greens, mushrooms, nuts, seeds, dairy
  •           Vitamin C – broccoli, cauliflower, blueberries
  •           Green Tea


Phase 2
  • ·         Cruciferous vegetables – broccoli, cauliflower
  • ·         B12  – eggs, fish, poultry, meats
  • ·         Glutamine – dairy, meat, poultry, cabbage, spinach
  • ·         Garlic
  • ·         Iron – red meat,  spinach
  • ·         B vitamins – greens, mushrooms, nuts, seeds, dairy
  • ·         Folic acid – green leafy vegetables


Having a combination of both phase requirements is import for a balanced detoxification (despite some of the nutrients inhibiting the other pathway)



Reduce the following nutrients that inhibit the detoxification pathways:

Phase 1
  • ·         Some medications
  • ·         Onions
  • ·         Grapefruit
  • ·         Turmeric

·          
Phase 2
  • ·         Smoking
  • ·         Some medications
  • ·         Vitamin deficiencies



Complete detoxification from the body includes abiding by the following protocols

Increase
·         Water - Water cleanses the liver and kidneys.
·         Organic intake to avoid exposure to harmful toxins & chemicals
·         Variety of intake (particularly protein)
·         Good fats –fish, nuts, seeds avocado
·         Raw fresh fruit & vegetables (high in B vitamins and vitamin C)
Avoid
·         Large amounts of sugar – creates toxic fat
·         Food & nutrient intolerances
·         Coffee & caffeine (limit intake)
·         Trans & hydrogenated fats


Your body is efficient at detoxing itself providing a balanced intake is in place and undertaking strict detox protocols should always be discussed with your health care practitioner 


Wednesday, 4 March 2015

Changing Your Relationship With Food




Food is emotive, food is life. We revolve all our major events around food with family dinners, barbeques with friends, holidays, birthdays, and even than Saturday night in on the couch is about what food you are going to eat. It’s no wonder we have shifted the balance with food from fuel to confidante. So how do you find your way back to viewing food as fuel instead of your emotional support when you have had a bad day?


Habit #1 Food is Stress Relief

You come home from a long day, your boss is on your back, you slept through your alarm this morning & your hair isn’t sitting right so you reach for a chocolate bar

How to break this habit

  • Pop your trainers on & go to boxing session, run, walk or whatever exercise you enjoy doing. Nothing relieves stress more than exercise
  • Call a friend and have a rant – it’s great to get it off your chest
  • Have some retail therapy (guilt free of course) this is purely just to shift your focus & reward yourself WITHOUT using food



Habit #2 Food Feeds Guilt

You feel SOO guilty about what you ate yesterday you are going to punish yourself by eating more bad food

How to break this habit

Negative talk is NOT doing your body any good. You are only one good meal away from getting back on track so take these steps
  •  Accept why you ate what you ate
  • Think of how you could approach the situation differently next time
  •  MOVE ON



Habit # 3 Food is All or Nothing

In order to achieve your goal you have to be 100% strict all of the time, your food as to be perfect & eating healthy means you become a hermit & end up binging anyway

How to break this habit

Let go of the need to be perfect and embrace the need to be consistent. Consistency is the key to seeing long term results so rather than just eating salads for every meal, try to change 1 x habit per week whether it’s adding a cup of vegetables at lunch & dinner, or have an extra 2 x glasses of water per day.


Habit #4 Food is a Time Filler

You’re sitting at home bored, and your tummy grumbles so you head to the fridge, back to the couch, to the fridge and then the pantry and repeat 3-4 times before you decide what you are going to eat. YOU ARE BORED NOT HUNGRY

How to break this habit
  •  Have a glass of water & busy yourself for 15minutes, if you still feel hungry then you are actually hungry, if you are not then you were either thirsty or bored
  • Fill your time with activity rather than food – go for a bike ride, rearrange your wardrobe, whatever it takes to distract you
  • Drink more water – a lot of people cannot distinguish the different between when they are hungry and when they are thirsty so just to be safe drink more water


Habit #5 Healthy Food is Boring

You have the same grilled salad 5 lunches in a row, the same fish and 3 veg each night….of course that is going to be boring. Even in you had a cheese pizza 5 lunches in a row you would be bored of it

How to break this habit

  • Get variety – Make a different meal each night & have the left over for dinner
  •  Explore foods you may not have tried – i.e. kale
  • Salad = does not just meat lettuce, tomato, cucumber, and onion…step outside your box
  •  Try one new recipe each week
  •  Remember it’s not healthy eating to have meat & vegetables at every meal, it’s regular eating


If you are struggling with your relationship with food simply email naednutrition@gmail.com for more personalised nutrition guidance.

Monday, 9 February 2015

Crunchy Protein Balls


The humble protein bite has been revamped to create the Crunchy Protein Balls recipe. Enjoy!

Ingredients
  • 1 cup almond or coconut flour
  • 1 scoop protein powder
  • 1/4 cup sesame seeds
  • 1/4 cup chia seeds
  • 1/4 cup cacao powder
  • 1/2 cup nut butter
  • 1 tablespoon coconut oil (liquid/melted)
  • 2 - 3 tablespoons maple syrup or rice malt syrup
Directions 


1.  Combine all ingredients into a food processor and process until well  combined and in a crumbly, paste-type consistency.

2.  Scoop small spoonfuls and squeeze tightly in the palm of your hands then roll between the palms of your hands into a small ball shape.
If your mixture crumbles add some more coconut oil

3.  Serve plain, or roll in sesame,  coconut flakes or chia seeds.

4.   Refrigerate and they will become firmer.


Naed Nutrition