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 

 

Monday, 12 January 2015

2015 - How to Make It YOUR Year



It’s a New Year & you want a to be a fitter, healthier & better version of you but with all these goals & aspirations to achieve in 2015 how do you get started?

Set a Goal

Sounds easy enough but I don’t just want you to set a goal to achieve by the end of 2015, I want you to set a goal for each month. If you want to lose 20kg by the end of 2015 you need to break it down, look at the big 2 0 is very frightening, but breaking it down to a monthly goal is just under 1.7kg a month…now how much better does that look!

Now that you have your monthly weight loss goal we need to set weekly goals based around your food and training. 

For example
Week 1 – Walk 3 x per week and drink 2 L of water
Week 2 – Walk 4 x per week and drink 3L of water
(Ensure you have a fitness & food goal for each week)

Creating a new habit each week is the best way to ensure you are creating long term habits that will not only allow to achieve your goal but stay at your goal weight


Be Accountable

There are MANY ways to do this including

  • Food and exercise diaries
  • Training buddy
  • Friend of confident
  • Personal trainer
  • Nutritionist
  • Life Coach
  • Etc.

No matter what support your need ensure you start your journey with support and make your goals known to whoever is keeping you accountable so they can check in on you


Stay Committed 

It’s the begging of the year & your all excited about your health kick but 2 weeks in you’ve had a stressful day at work and you binge on your kryptonite (i.e chocolate). Don’t stress. Remember your WHY – why you started, why you want to achieve your goal so much, why you are going to stick to it this time.

It helps to have a piece of clothing as a motivational piece as a reminder & hang it up where you can see it every day. Remember your why & remember you’re human. You are only the next meal away from getting back on track so accept it & move on from it

Further down the track it is great to reflect on your progress so be sure to take a starting picture and reflect on how far you have come – it is great motivation


Re-evaluate

Don’t be afraid to re-evaluate your goals every week or every month if you want to add something to the list of things you want to achieve that is FANTASTIC. Be sure to discuss this with your accountability support to help you decide the best way to fit that into your plan


Set a Solid Foundation

The most important part of setting a new goal is to create a good foundation whether it is food or exercise. Seek the support you need to get you started on the right track in understanding what foods, when & how much you need to be having, what training, when & how much you need to be exercising & so forth. Creating a strong foundation of health habits will ensure (more than anything else) you can achieve your goal & sustain it.


Do It for You

Don’t do it because your ex said you had thunder thighs. 

Do it for....
  • Feeling better about yourself
  • Having more energy
  • Feeling fit
  • Feeling healthy
  • Being happier
  • Getting the most out of every day
  • That feeling of self-achievement


Naed Nutrition