Fighting Festivity Failures

It’s back again, Christmas time! With under 4 weeks till Christmas there is everything from Christmas parties to get-to-gethers to dinners to cocktails to afternoon teas and everything else in between. Don’t want to be the average person who gains 3-4kg over Christmas period and be part of that 50% of people who only loose half of that weight gained within the next year. Here 10 tips on how to maintain and even continue to lose weight of the festive season.

1. Portion Control

• Only eat what you would normally eat. Have a normal plate size full of food and leave it at that. You don’t have to eat it because it’s there! You wouldn’t normally go for seconds at home, don’t do it here. This goes for sit down meals, buffets, lunches, dinners you name it!

2. Sit down and eat

• Don’t stand around the food table or stand in the kitchen and eat, you will end up eating a plate load of food before you’ve even sat down to enjoy it.

3. Bring a better option

• If it’s a function where it’s ‘Bring a Plate’ Bring something that is a better option, like a salad, or some homemade dip and veggie sticks so you know there is a better option for you

4. Choose the best option

• Fill up on salad, and veg rather than fried, high salt, high fat, high calorie, high starch foods. Always go for steamed/baked options with plenty of veg and you can’t go wrong

5. Stay hydrated

• Water often gets forgotten about this time of year, except when it’s too late and you have a blinding headache from dehydration. Have plenty of cod refreshing water with lemon or lime to aid digestion and promote adequate hydration all day (and night)

6. Be food savvy

• Don’t know what’s in something? Simply ask! That way you will avoid eating the wrong thing which otherwise you may have thought was a good option

7. Chew slowly

• Not only is this good for your digestive system and will allow you to absorb more nutrients, will you be able to register that you’re full in a much more timely fashion.

8. Pre-eat

• If a function is later or not your normal eating time, eat before you go. Arriving to a function starving is a big no no as you will end up eating the first things you see. Pre-eating will allow you to make more sensible choices.

9. Don’t skip the work outs

• The more you miss, the harder it will be to get back into it come new year. You can spare 30mins-1 hour a day on exercise. Consistency and maintenance is the key this time of year.

10. Enjoy the company

• Enjoy the festive season and celebrating with friends, family and co-workers rather than focusing on all the food and alcohol that comes along with it. I guarantee if you focus on the company more, the temptations of food will decrease. 

Need more help?? Simply email me for more information.
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You Don’t Make Friends With (boring) Salads

Summer is well and truly here and salads are just about all the sides you can handle, but how do you make them more appetising??

Salads don't just have to be lettuce, cucumber, carrot and tomato. Here are some helpful hints and tips to make your salads more exciting and boost your nutrient intake!

Feta: is high in protein (especially tryptophan which stimulates serotonin aiding sleep), it contains calcium and a third of the fat of regular cheddar cheese.

Recipe examples: garden salad with feta, Greek salad, chicken and feta salad

Quinoa: has a higher protein profile than ANY of the major grains. It has 9 grams of protein in just one cup! It is rich in fibre, low GI, gluten free, high in vitamin B & contains essential nutrients such as calcium, iron, potassium, magnesium and zinc. 

 

Recipe examples: roast veggie salad, chickpea salad or a simple chicken salad. 

Avocado:  high in protein, essential fatty acids, folate, vitamin E, glutathione and potassium. Promoting heart health, weight loss and eye health is only the beginning of the benefits. 

Recipe examples: Chicken and avocado salad, quinoa and avocado salad, tuna and avocado salad

Brown rice: high in fibre, manganese, and phosphorus. Contains 2.5 x’s the Iron, 6 x the B6, 3 x the B3 and 4 x the B1 of white rice.

Recipe examples: cold fried rice salad, pumpkin and rice salad

Pine nuts: are rich in protein, vitamin A, C, D, magnesium and iron. They also contain pinoleic acid which aid weight loss by promoting satiety. 

 

Recipe examples:  sweet potato and pine nut salad, rocket and pine nut salad, garden salad with pine nuts.

Sunflower Seeds: high in essential fatty acids, B1, B5, vitamin E and folate. Other nutrients include phosphorus, copper, magnesium & selenium.

Recipe examples:  avocado and seed salad, rainbow salad, bean and seed salad

Roast pumpkin: rich a source of dietary fibre, anti-oxidants, minerals (copper, calcium, potassium and phosphorus) & vitamins (particularly vitamin A, C & E as well as B complex).

Recipe examples: roast pumpkin and pine nut salad, roast veggie salad, spinach and pumpkin salad

Roast Capsicum:  high in vitamin C, B6, zinc, antioxidants (especially lycopene) and vitamin A. Capsicums are also known for their metabolism stimulating properties. 

Recipe examples: roast veg salad, garden salad with roast capsicum, roast veg spinach and pine nut salad

Chickpeas: are high in protein, fibre, folic acid and manganese. With 2 x the amount of iron, protein, zinc and magnesium than any grain.

Recipe examples:  bean salad, coriander and chickpea salad, chickpea and avocado salad.

Edemame beans: are rich in protein, antioxidants and phytochemicals. They also contain a high amount of brie, vitamin B’s, C and E.

Recipe examples: Wild rice and edemame beans, avocado and edemanae, bean salad.

Boiled eggs: are very high in protein (6g per egg) and contain contains choline, lutein (essential for eye & skin health) and zeaxanthin as well as containing just about every vitamin and most minerals (except vitamin C)

Recipe examples: egg and chive salad, garden salad with egg, bean and egg salad



If you struggle with planning out your meals and variety contact naednutrition@gmail.com to get your own personalised plan

Cravings, Cravings, Cravings!

Ever wanted to know why you crave the chocolate? Or bread? Or milk? What does it mean? Here is the answer to why you’re craving that particular food and what it means!

What causes food cravings?

• Low energy
• Borden
• Poor diet
• Nutrient deficiencies
• Stress
• Depression
• PMS
• Insufficient calorie intake
• Alcohol/Hangover
• Dealing with emotions
• Food Intolerances
• And much more!

What are other causes for my particular food cravings?

• Chocolate: Lack of Magnesium
• Cheese: Lack of calcium, protein or a food intolerance
• Milk: Lack of calcium or a food intolerance
• Bread: Lack of Nitrogen and protein or a food intolerance
• Sugar: Lack of chromium, tryptophan, phosphorus or sulphur
• Salt: Lack of chloride and other electrolytes (magnesium, potassium, calcium) and lack of water (dehydration)
• High Fat Foods: Lack of Calcium and essential fatty acids

How do you control them?

1. Be organised: Plan out your food for each meal, each snack, and each day for the week. Or at the very least know what you are eating the next day. This will avoid having to make poor decisions when you are hungry
2. Exercise: exercising decreases the want for cravings by releasing endorphins. Plus if you train hard enough, the last thing you feel like doing is undoing all your hard work!
3. Avoid temptation: If you don’t want to eat it, don’t buy it and keep it out of the house! Simple but the most effective
4. Keep a food Diary: This will allow you to identify reasons for cravings, when you most likely go for them, and most of all, avoid them because you will have to write it down to show to your health professional
5. Get enough sleep: the more tired you are the more likely you are to make poor food choices
6. Drink an adequate amount of water: Hydration is very important for digestions and absorption of nutrients not to mention keeping you full
7. Avoid artificial sweeteners and fat substitutes: this will only increase cravings for more sugar and high fat foods
8. Increase your protein: make sure you have an adequate amount of protein at each meal and each snack
9. Eat every 3-4 hours: this way you will never be ‘starving’ or super hungry and will avoid making a poor food choice
10. Get more variety! The more variety you have in your diet, the less likely you crave a change in foods and often foods that hinder your goals.

Need more help controlling your cravings? Simply email admin@naednutrition.com.au get your cravings under control!

Healthy Movie Snacks

Whether your heading to the movies or curling up on the couch, it is very easy to undo all your hard work with overdoing the tradition movie snacks of Buttery Popcorn, choc tops, frozen coke, a whole bag of lollies, a bag of crisps and a block of chocolate. BUT never fear some alternatives are here!

 

Snacks

Organic Popcorn

Organic popcorn is a whole grain, high in fibre, low in fat & calories has no preservatives & additives. It is a much better alternative to high fat high salt chips and microwave popcorn. Popcorn is high in polyphenols and anti-oxidants which is important for heart health.

Serve = 1 x cup

Grapes

Grapes are a fantastic snack to pick at (not to mention delicious!) They are high in fibre, aid-digestion, anti-bacterial, reduce cholesterol, they are high in vitamin A, B6, C, Folate as well as selenium, magnesium, and potassium. Be careful not to eat a whole bag full as it they contain sugar but also will have a laxative effect.

Serve =1 x handful

Mixed nuts & seeds

Nuts & Seeds a convenient, high protein, high essential fatty acid snack that is filling! Nuts and seeds have a large array of health benefits such as cholesterol reducing, anti-aging, bone & teeth strengthening, energy boosting, not to mention they promote weight loss & satiety. They contain B Vitamins, zinc, selenium, magnesium and iron (and more depending on which nut and seed) Make sure they are raw and unsalted.

Serve =1 x handful

Apple slices with nut butter (almond, cashew & Brazil nut butter)

Simple, convenient and delicious. Teaming fruit with a nut protein allows to slow down the blood sugar level spike and keep you full. Apple is high in fibre, prevents teeth decay, promotes heart health, immune boosting and high in antioxidants. Teaming it with the nut butter above which is high in protein, calcium, selenium (and all the rest listed above).

Serve = 1 apple & 2 tsps of nut butter (4 x slices & ½ tsp on each slice)

Homemade Nut bars/Muffins

This allows you to control exactly what you put into your mouth! Creating nut bars/muffins that are low in sugar, high in protein and essential fatty acids as wel as antioxidants is ideal. For those with intolerances gluten free and dairy free Nut bars/Muffins allows you to eat a snack that you will enjoy

Serve = 1 x nut bar / 1 x muffin

They aim with movie snacks is only pack what portion size that you want to eat and that’s it!

For example 1 cup of popcorn,1 x handful of grapes and handful of nuts would be sufficient snacks for a whole movie (you may even find yourself very full from all of that!)

Drinks

Need Something Fizzy? Try soda water with a squeeze of fresh fruit (lemon/lime/orange). Or make and iced tea:

Berry Iced Tea

Ingredients

• Raspberry, cranberry and strawberry Tea Bags (2-3 bags)  
• Mineral water  
• Frozen Raspberries 

Method

1. Make a large teapot of tea using 2 to 3 tea bags. Allow to cool. Pour into a large jug. Refrigerate for 2 hours.  
2. When ready to serve, place ice cubes, 1L of soda water and raspberries into jug with tea and serve

If you struggle to eat right make it simple for yourself with a Meal Plan Template. Or get a Personailsed Plan to get to your goals faster :) Need more information? Simply send me an email
P.S here is an even easier way to increase your nutrient intake right here