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

 

Protein Powders – Who, What, Where, Whey?

Should I have a protein powder? Should I not have protein powder? What is the difference between isolate and concentrate? Do I need to have casein? What about a pea protein? These are questions I get asked on a daily basis so let me break it down and give you the facts on the most common protein powders. 

Whey Protein Concentrate

What is it? 

The material left behind from milk being pushed through a filter, once dried and forms whey protein concentrate. This a fast release protein.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• 100% WPC
• Grass fed cows on herbicide & pesticide pastures
• Local (i.e New Zealand)
• No added sweeteners, preservatives, flavours, cololurings or non-dairy protein filters

Whey Protein Isolate

What is it? 

The material left behind from milk being pushed through a filter, once dried and forms whey protein concentrate. To make whey protein isolate the concentrate is processed and purified to make a higher quality product. This a fast release protein.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• 100% WPI
• Grass fed cows on herbicide & pesticide pastures
• Local (i.e New Zealand)
• No added sweeteners, preservatives, flavours, cololurings or non-dairy protein filters

Casein Protein

What is it?

Casein protein is the slow release protein that is found in 80% of cow’s milk (whey being the other 20%) and contains an abundance of branch chain amino acids. It is the dehydrated form of the solid part of the milk &  is generally in the form calcium caseinate

Why would I need it?

• Help with gaining mass muscle
• Help with retaining muscle
• Avoid your body going into a catabolic state (muscle break down)

When is it best used?

• At night – 30minutes to 1 hour before bed

What else can I use it for?

• With whey protein pre-work out
• In baking
• In a smoothie

How do I know if it’s a good protein?

• 100% Calcium Caseinate
• Grass fed cows on herbicide & pesticide pastures
• Local (i.e New Zealand)
• No added sweeteners, preservatives, flavours, cololurings or non-dairy protein filters

Pea Protein

What is it?

Pea protein is a raw,vegan & gluten free form of protein made from extracting the soluble pea protein from yellow split peas.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• Hypoallergenic
• Free from dairy, gluten, soy and nut
• Very Fine
• Over 80% protein bioavailability

Brown Rice Protein

What is it?

Rice bran protein is raw, vegan & gluten free form of protein made from separating the carbohydrate & protein portion of the rice.

Why would I need it?

• Help with gaining muscle
• Help with retaining muscle
• Weight loss
• Achieve protein intake
• Control appetite

When is it best used?

• Pre – weights based workouts
• Post – weights based work out

What else can I use it for?

• Snack
• Add it to smoothies
• Use it in cooking/baking

How do I know if it’s a good protein?

• Hypoallergenic
• Free from dairy, gluten, soy and nut
• Very Fine
• Over 80% protein bioavailability

For a range of recommended protein powders visit the NaedNutrition Store and check out Protein Powders