Tags: Diet and fitness, Diets, Fitness, Healthy cooking, Healthy recipes, Nutrition, Nutritionist, Weight loss
So…. what are the key things you need to do to get beach body ready and keep it off? you can make small adjustments to your lifestyle to get you there. It doesn’t have to be a chore at all. With these few simple changes, it will get you bikini ready in no time.
Buy a smaller plate: I know it sounds silly, but it really works! Buying yourself smaller plates and having a full plate of food using your new plate, instantly reduces the amount of calories you are consuming. easy!
Drink hot water with lemon: OK at first the taste isn’t that great but after a while you do get used to it. If you really don’t like it, just add a little honey. The best time to have this is first thing in the morning. The benefits are massive… you really won’t regret it. It is a natural daily detox. It flushes your body and most importantly, your digestive system. Often your body retains toxins from processed food and alcohol which can actually cause you to retain body fat. So drinking this daily will rid you of those toxins and help you lose body fat easier. It’s also a great source of vitamin c and therefore can help your immune system. plus, it gets you started on your daily water in-take.
Drink water: You need to aim for 2-3 litres of water a day. This also helps flush your body and it stops you feeling hungry mid meals and reaching for those cheeky unhealthy snacks.
Keep it fresh: Stick to fresh meat, vegetables, and fruit. Try to avoid anything processed. Remember what I said about processed food and toxins? Processed food can also have added sugar. Literally aim for ‘meat and two veg’ on your new smaller plate.
Cheat days: Be careful how you reward yourself like I have said before. It is not about undoing all the hard work you have done for the whole week prior. Think of it as a day you have a cheat meal or cheat snack. Just remember you don’t want to start going backwards. Keep it up and just have a little cheat.
Tags: Diet, fitness, Food, nutrition, nutritionist, Weight loss, Weight loss tips
With all the ‘Fad Diets’ out there, there are so many food myths surrounding carbohydrates, proteins, and fats which has caused confusion and stress about how to eat right. But are they true?
Eating healthy should never feel like a burden or a complicated process. It really is straight forward and once you know what is actually correct and what is not, it really is not a burden at all. It’s just a few things to remember and will help you to get your nutrition on track.
Carbohydrates Make Me Fat…..
Just saying the words “carbs” and ‘diet’ together can raise eyebrows. So many think that all carbohydrates are unhealthy and the cause of unwanted weight gain and muffin tops.
Yes to an extent carbs are not good for you and a reduction in processed carbs such as white pasta and white bread is essential for a healthy nutritious life style. Particularly in diabetics. But are all carbs bad?
Actually we need carbs!
Carbohydrates is a primary source of your energy day to day. and by cutting carbs completely it can leave you feeling draining and lethargic.
So what carbs can you eat? Did you know unprocessed or minimally processed foods are the best source of carbs? They promote good health by delivering vitamins, minerals, fibre. in fact carbs such as these can help aid weight loss and reduce the risk of heart disease.
the top 5 Carbs
so yes, processed carbs should really be avoided but you should not avoid carbs completely! The key thing is…. know your carbs and choose the right carbs.
Should I Only Eat Protein?
So many diets say that you should cut all carbs and only eat Protein. Is that a good thing? Well no it’s not!
Eating protein above daily requirements can actually have adverse effects! The body converts the excess protein or amino acids into ketones. Too much can actually make your liver go into overdrive! plus excess protein can cause swelling and even Gout!
so how much protein should we have? Actually it depends on your current size and what you are trying to achieve. The recommended daily allowance (RDA) for someone 18 years of age and older is 0.8 g of protein per kilogram body weight per day. This is a good average to base your daily allowance on. But if you are trying ‘bulk up’ increase this by approx 5-10% or if trying to lose weight decrease by 5%-10% but a visual way to determine how much you should have is that it should be about 25% of your main meal.
The best 5 protein sources are:
nutrition info: 1 large egg contains 6 grams of protein, with 78 calories.
nutrition info: 6 grams of protein per 1 ounce (28 g) serving, with 161 calories.
nutrition info: 1 roasted chicken breast without skin contains 53 grams of protein, with only 284 calories.
nutrition info: Half a cup of raw oats contains 13 grams of protein, with 303 calories.
Protein content: 226 g of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories
Eating Fat Will Make Me Fat
In fact it is essential for daily function to have Fat in your daily nutritious diet. So fat should not be completely taken out of your daily diet.
So why do we need fats in our diet?
So it’s not a case of eating Fats is bad for you, but cutting out the bad fats and ensuring you’re eating good fats is important
Some examples of these would be:
so in summary, actually our bodies need all three. but the most important factor is knowing what carbs, proteins and fats to have. understand and educate yourself on what is the right foods and what is wrong foods and the rest is easy.
Tags: carbs, diets, fats, healthy, healthy eating, nutrition, nutrition, nutritionist, protein, weight loss
Tags: Endurance, Nutrition, Nutritionist, Runner, Running, Sports, Sports nutrition
Is there a ‘best’ diet for you?
What diet is best? With so many diets out there, how do you know which one is for you? You have the Juice diets which you replace your meals with a juice meal replacement. You have the Points type diet plans which means you are given a list of foods that have been awarded points and you have a set amount of points you have in a day. There is so many out there and yes some do work. You lose weight. Great!
But did you know, the average person gains 11 pounds for every diet they go on? And to top it off, not only do you lose fat, but if you are not exercising, you also lose muscle too! And…. So the yo-yo effect begins……
You may be aware of someone overweight that continuously states they don’t eat that much. It is most likely they have just damaged their metabolism by yo-yo dieting.
But surely, it’s not just about losing weight now, but we all want to keep it off right?
Firstly, you have to want to lose weight. Losing weight is not easy. And if you really do not want to, the struggle is there from the beginning. You will be battling with yourself. The battle between ‘should I have the doughnut or the apple’ Or ‘should I have the burger or the fish’. If you are not 100% committed, it’s likely you will go with your usual option, which is not always the best option. It’s just too easy to give in to temptation if you are not 100% committed.
Secondly, you need to educate yourself. It is not about a 4 week diet. If you want to lose weight and keep it off, you cannot go back to eating the way you did before. If you want to keep it off, you need to understand nutrition and understand your body. Understanding the effects food and exercise have your body. Understand how much protein and carbohydrates you should have with each meal. Know how much water you should be consuming. Understand the effects of drinking alcohol and how much is ‘OK’ in a week. It’s not just about the now, it’s also about the future. It’s a lifestyle change.
Thirdly, you need to reduce your appetite. This does not happen over-night and takes willpower. Do not starve yourself because this will not only play havoc with your metabolism. Not only that, you are more likely to binge eat. Reduce food in-take slowly. Allowing your body to adapt to the slow changes in your lifestyle.
And finally, speaking of metabolism, you need to increase yours. But most diets out there, due to the sudden decrease in calories you will also have less energy and of course there is no fitness plan with these diets so not only will you be hungry, you will have no energy and your metabolism will slow down. eek! exactly what you don’t want.
Your other keys to successful weight loss:
Cheat days: Be careful how you reward yourself. It is not about undoing all the hard work you have done for the whole week prior. Think of it as a day you have a cheat meal or cheat snack. Just remember you don’t want to start going backwards. Keep it up and just have a little cheat.
Make sure you are getting enough sleep: Sleep is so important in your day to day life. Realistically yes, it is not always possible. If you work shifts, have a young child or even just daily stresses may mean you end up heading to bed later than you would like. Your aim should be 7 – 8 hours per night. Even mild sleep deprivation can affect the hunger stimulating hormone (Ghrelin) to go into overdrive and reduces levels of the hormone that suppresses appetite (Leptin). This can cause you to feel hungry when you are not. And not only that, simply the longer you are up, the more likely you are to snack and eat late at night.
*An Article from research conducted by Harvard university has stated ‘that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep.’
When to eat: Eating at the right time plays a key role in weight loss. Most importantly, how late you eat. You should be aim to eat at 2-3 hours before you go to bed allowing your food to start digesting. Food to close to bed can cause bloating or even gastro reflux for the suffers out there. Also eating too close to bed may mean you are not hungry first thing in the morning. Which means you may be tempted to skip breakfast (the most important meal of the day to ‘fire your body up’ for the rest of the day).
Get up and move! OK so you have an office job. It’s hard, but try to get up and move for 2 minutes at a time, every 30 minutes.
some countries, including Australia and Finland have actually made recommendations that children limit screen time, such as TV and video games, to just one or two hours a day. Encouraging them to get up and play!
Recent research has suggested that exercising at least 60 minutes a day can offset the negative effects of sitting too much throughout the day.
So what is the best diet? Unfortunately diets do not work so the answer is, there is no best diet. the key to losing weight, keeping it off and staying healthy is to make a change. A lifestyle change. A lifestyle change that you can sustain. Take all the bad, and replace it with the good. Change the way you have been thinking. Follow the key factors mentioned. Feel good about yourself and make the right changes.
Tags: diets, Good Nutrition, Meal plans, Nutrition, Nutritionist, weight loss
So many people tell me the have put on weight because they just don't have time. Always rushing around and just don't have time to prepare a meal. So they end up just grabbing something quick and convenient.
You know what, I am busy too. I have a nutrition business I am building. I have two kids that not only am I their mother, I am also their dishwasher, clothes washer, teacher and taxi driver. Sometimes I literally have 5 minutes to grab something, eat it, and go!
So today I had no time to cook lunch, just finished typing up an article and had to rush out the door to go and collect my son. So I grabbed something quick and here it is:
A salad with chopped red cabbage, a tin of sardines in tomato sauce sprinkled with some chilli flakes. It took me literally 1 minute to throw it together. It fact the longest part was opening the salad bag as it was a little tough. And you know what.... it's lush!!
So what I'm trying to say, we're all busy doing something. The key is how you stock your cupboards and fridge. If you don't stock them up with crisps, chocolate etc, then you can't eat them. Simple. Stock them up with quick food like smoked fish like salmon which is ready to eat, salads, fruit, tins of fish etc. Things that you can literally just throw on a plate and eat for lunch or even snack on if you're craving a little afternoon snack.
So the key to a Healthy Kitchen is to stock it with healthy food. Shop sensible. Stop buying rubbish.
Tags: Health foods, Healthy, Healthy eating, Healthy meal, Nutrition, Nutritionist, Recipes
So OK we all like a sweet treat from time to time. It can't be salads day in day out. How about trying my banana bread. It's healthier than your usual banana bread recipes but just as yummy. My kids love it! If you wrap it up well enough, it will last for a few days too.
You can also find this recipe in my eBook 'Time to in-diet yourself'
Give it a go and let me know what you thing
· 3 ripe bananas
· 2 eggs
· ½ cup plain Greek yogurt
· ⅓ cup honey
· 1 teaspoon vanilla extract
· 1 teaspoon baking soda
· 1 ½ cups wheat or wholemeal flour
· 1 cup blueberries
Approx. 1 hr
1. Preheat the oven to 180˚C.
2. Mash the bananas. Mix eggs, yogurt, honey, vanilla extract, and baking soda into mixture.
3. Add flour and mix together (can use a mixer/blender).
4. Add blueberries and gently fold into mixture.
5. Pour the batter into a greased 9×5 inch bread pan. Bake for about 50 mins, or until a toothpick or knife comes out clean from the middle of the bread.
6. Allow to cool for 15 minutes before serving.
Tags: diets, Good Nutrition, Meal plans, Nutrition, Nutritionist, weight loss
OK so most diets (by the way I don't believe in diets) say to cut down on carbs! Don't eat carbs! Carbs are evil! Carbs make you fat! But I don't know about you, but when I cut carbs completely I have zero energy.... nada. Nothing. Forget exercising..... that's out the window! Even just normal body function seems to fail for me....
So is it worth cutting carbs completely?
Well to be honest yes if I eat a lot of carbs I have what I call a 'carb belly'. A large bloated, looks like I'm in the early stages of pregnancy belly basically. So cutting carbs will be of benefit for sure! But cutting them completely and there is no chance of having the energy to do the 50 squats you had planned to do that afternoon let alone the 50 push ups and 3 x 1min planks. Forget it! So what I do is have carbs in the morning only. I do this so I can have energy for the day, do my chores, exercise and work without passing out at my desk or while drinking a cup of tea. By the time the carbs from the morning starts wearing off, it's the evening and it's time to wind down anyway.
I'm not saying load up on carbs in the morning. Just keep it simple with some overnight oats, porridge, that kind of thing! That way your getting carbs, getting an energy boost AND oats don't bloat you too much like some carb foods like pasta or rice. So you won't be offered a seat on the tube because people are mistaking your 'carb tummy' for the pregnant bump
So basically, it's all about balance. Have carbs but have them in the morning. Don't overload on them. Have the right carbs and keep it simple.
So this is my blog, yes all mine!!!!!! You know what, I am always writing for columns, other people and I thought, you know what. I'm going to start my own blog... stuff it!
So let me introduce myself. I'm Sharon. I am a clinical nutritionist. I write nutrition articles and blogs, meal plans, also do nutrition consultancy and anything in between (check out my website www.nutritrim.net ;) ).
I love nutrition and I love cooking. I'm often taking pictures of the food I cook, smugly posting them on social media and sending to friends bragging how healthy I'm eating. Although no doubt people know when I'm having a cheat day as I'm not bombarding them with pictures.... lets face it I don't want to send them pics of crisps and ruin my reputation.... sheesh.
So that's me. Expect some nutrition posts, food posts, healthy ideas and yes I might even add some cheat day post.
Enjoy peeps ;0
Tags: introductions , nutrition, recipes