Sunday, 25 September 2016

Why Keep a Food Diary?




Being accountable to your food intake can ultimately be the difference between achieving your goal and not achieving your goal. One of the easiest ways to be accountable is to keep a food diary. You can track what you eat, when you eat, when you stick to your plan and when you struggle to.

It is such an amazing tool to keep you on track, conscious of your intake, and watching out for areas you can improve on. It is NOT about making yourself feel bad or pointing out every time you went s stray from the meal plan.
It is all about ACCOUNTABILITY.

How can I keep a food diary?
  • Writing it down on paper or in a journal
  • Using an app on your phone, ipad or laptop (i.e. Doc's Diet Diary)


What do I need to track?
  • How much you eat AND drink– portions in cups or grams
  • What you eat – everything involved writing ‘salad’ is no descriptive enough
  • When you eat – timing is everything with food intake when you eat can affect your progress
  • Why you eat – is it according to your meal plan? Is it because you are bored?


What else should I track on my food diary?
  • Your thoughts/emotions – can help you understand why you make certain food choices
  • Any symptoms you are having – if there is an intolerance? Or fatigue in a training session
  • Your training – to ensure you are fueling your body & staying accountable to your training
  • Supplements & medications – to ensure you are sticking to your regime and timing


Should I share my food diary?
Not on Facebook but to a trusted health & fitness professional that can give you some honest and constructive feedback on how you are going. Making a few small adjustments can be the difference between achieving your goal and not achieving your goal


At Naed Nutrition we offer food diary feedback as part of many of our packages and services however you can choose it on it’s own for only $10 per week: Food Diary Feedback

Wednesday, 27 July 2016

Jan's Lasagna

With the success of the most recent Rebel Fitness Body Revolution this was a recipe from the challenge I just had to share

We put a challenge to all our revolutioners to pick a a favourite recipe of theirs for Naed Nutritioin to make healthy for Body Revolution #9

With overwhelming results the favourite was Jan's Lasagna so here is the recipe

Makes
8 serves

Ingredients

500g extra lean organic beef mince
1 white onion
3 cloves of garlic
1 tsp olive oil
1 cup of slice mushrooms
1 cup of mixed beans
1 cup of frozen peas, corn and carrot
2 tins of diced tomato or MYO (See Nina’s Pizza Recipe)
2 cups of spinach
2 cups of milk
2 tbls corn flour
150g ricotta
8-10 mountain bread wraps
1 cup of grated cheese (of your choosing)

Method
  1. Preheat oven 200°C.
  2. Dice onion and garlic. Heat large saucepan and oil. Add onion and garlic to the pan for 1 minute
  3. Add mince and cook until almost brown
  4. Add 1 cup of mushrooms and cook until mince is brown
  5. Add frozen peas, corn and carrot along with beans for 2 minutes
  6. Add tinned tomato and simmer for 5 minutes
  7. Wilt spinach (in microwave, or pan) and add to sauce. Simmer for another 5 minutes
  8. Meanwhile make cheese sauce: add milk, corn flour and ricotta into a sauce pan until slightly thickened and remove from heat
  9. Blend the meat mixture with a hand blender until no chucks of vegetables are visible
  10. Line the lasagne dish with 1 past sheet. Add one layer of meat sauce and add another pasta sheet on top. Pour roughly 2-3 tbls of cheese sauce and spread grated cheese evenly. Continue to build until no more meat sauce is left.
  11. Place in the oven until top is browned (roughly 15-20minutes)
  12. Serve with 1.5 cups of mixed greens per serve

Improving your intake isn't about taking all of your favourites out of your life but improving them so you still enjoy your food AND achieve your results

To take part int he next Rebel Body Revolution challenge contact Sean from Rebel Fitness



Wednesday, 15 June 2016

Healthy Hot Chocolate



The winter chill is here & you may be craving particular foods (mostly chocolate) to keep you warm! But why are you having these cravings?

What causes food cravings?
  • Low energy
  • Boredom
  • Poor diet
  • Nutrient deficiencies
  • Stress
  • Depression
  • PMS
  • Insufficient calorie intake
  • Alcohol/Hangover
  • Dealing with emotions
  • Food Intolerances
  • And much more!

Specific chocolate cravings can be more specifically linked with magnesium deficiency.

Foods high in Magnesium
  • spinach
  • broccoli
  • pumpkin seeds
  • sunflower seeds
  • sesame seeds
  • flaxseeds
  • cucumber
  • green beans
  • celery
  • kale
Alternative you can take a magnesium supplement such as Bioceuticals ultramuscleze night or P5P

A great way to satisfy those chocolate cravings is with our Healthy Hot Chocolate recipe

Ingredients
  • 100ml A2 milk (or almond milk)
  • 1 tsp of coconut sugar
  • 1 tbl of raw organic cacao (cacao vs cacao blog post)
  • 200ml boiling water
Method
  • Boil the kettle
  • In a mug add milk, coconut sugar and cacao. Milk thoroughly
  • Add boil water and mix well

Nutrition Information
Servings per package:
1.00

Serving size:
325
ml

Average
Quantity per Serving

Average
Quantity per 100 g

Energy
335
kJ
103
kJ
Calories
80
cal
25
cal
Protein
4.1
g
1.3
g
Fat, total
4.0
g
1.2
g
- saturated
3.1
g
0.9
g
Carbohydrate
6.3
g
1.9
g
- sugars
5.2
g
1.6
g
Sodium
49
mg
15
mg



















To find out how to adjust your nutrition intake and reduce cravings contact us at admin@naednutrition.com.au