Tuesday, 4 November 2014

10 Essential Habits Your Waistline Will Thank You For



As the weather heats up the thought of fitting into you bikini can be frightening. Never fear – here are 10 Essential Food Habits you can create to not only help you achieve that bikini body but keep it all summer long.

 

1.       Eat more AND more often – Yes you did read that right eating more often in correct potion sizes will allow your body to maintain blood glucose levels, muscle as well as burning fat more efficiently.  When you go for too long without food your body goings into a survival or starvation mode and will target your hard earned muscle first before your fat. Eat smart not less

2.       Listen to your body – If you are having cravings don’t just dive into the biscuit barrel – listen to why you are having these cravings (are you tired, stressed, bored). Have a glass of water, change your scenery and be rational about your cravings, you may be lacking a nutrient or it may be a habit you are still trying to break

3.       Piggy out of the middle – when going out for dinner with friends or family try to avoid sitting in the middle seat, this is where all the tempting garlic breads and hot chips live. By getting a seat on the end you will be able to order your pre-determined meal and be out of reach of temptation

4.       Skip the sweeteners – avoid the artificial sweeteners and go au naturel by using honey or rice malt syrup to sweeten food and drinks. By using artificial sweeteners you are tricking your body into thinking you are getting sugaring food, but when you don’t your body is signalled to crave more sweet food thus creating a never ending sugar craving cycle.

5.       Increase the heat – they are numerous studies to show the adding chilli and foods from the capsicum family are known for their thermogenic effects. Try flavouring your meat with chilli and garlic, as well as adding some extra capsicum in to your salad.

6.       Eat at home – by eating at home more often and being in control of your food intake it is MUCH easier to eat your recommended portion size without all the added salt & guilt with eating out.

7.       Skip the guilt trip – if you ‘slip up’ or ‘fall off the wagon’ accept it, understand it, plan what you could do better next time & MOVE ON. Feeling sorry for your self won’t change the fact you ate that chocolate bar and neither will punishing yourself. Be better prepared next time and move onto your next meal – you are only human

8.       Brush your teeth – if you’re a night time ‘eat any snack in sight’ type of person – try brushing your teeth after you finish your dinner and keep your hands busy in front of the TV by playing a game on your phone  or iPad. By brushing your teeth you are telling your brain that food is over for the day & it is time to wind down to go to sleep.

9.       Food shop on a full stomach – this includes planning your week’s meals & writing your shopping list. The more satisfied your stomach is, the clearer your mind, the easier it is to plan out your week. This will prevent over buying items, those sneaky packet of crisps & all those dollar chocolate items on the way to the check out.

10.   Don’t skip the treat – by completely banning yourself from a treat meal once a week you are more likely to not only feel miserable but binge on the first treat you allow yourself to have. Everything in moderation is important to sustain lifestyle changes and results. You will actually burn fat more efficiency by increasing a meal’s caloric intake on a weekly basis. So love it & enjoy it.

For more information on how to find your summer body go to http://naednutrition.com.au/services.html

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