How much sugar and salt should I eat daily?

 

1 teaspoon of sugar is approx 4g.

Read your food labels to see how much sugar is in the product.  If sugar is near the top of the ingredient list its best to choice another brand.  It's recommended that's there's no more than 15g of sugar per 100g in a food product. And no more than 400mg of salt per 100g/

 Extra sugar means extra calories and, without adequate energy expenditure, it means weight gain.

Consuming a lot of sugar calories in the forms of soda, biscuits and cakes pushes out nutritionally rich foods like dairy, fruits and vegetables.

 Maple syrup, honey, cane sugar, corn syrup, cane syrup, brown sugar, brown rice syrup, molasses and turbinado are all names of added sugar.

Too much sugar is also a known cause of tooth decay.

Sugar can create serious disruptions to your energy levels--the high followed by the crash. With better food choices, your energy will even out. Over time, cravings for super sweet products will subside. And on those rare occasions when you do satisfy your sweet tooth, it will be all the more special.

Alternatives to using sugar include products such as agave syrup and stevia - natural products that are derived from plants but satisfy that need for sweetness, sometimes

Salt - less than 2300mg daily

 1 teaspoon of salt is approx 6g
just one teaspoon of table salt has 2,325 milligrams (mg) of sodium

Your body needs some sodium (salt) to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

Iodied salt is the best choice for your thyroid health.

SO you're not perfect....

Don't be so hard on yourself if you end up eating too much or not often enough in ONE day.

If you do, put it behind you and get back on schedule the following day.

Don't beat yourself up and don't ever give up on yourself.

Water

Healthy muscle is comprise of more than 70% water.  If your water intake is low, your ability to transport nutrients becomes compromised.  You could begin to feel sluggish because of the build up of ammonia, urea, uric acid and other toxins that aren't being eliminated from your body.

So drink at least 8 glasses of water daily to improve the functioning of your body.  It's an easy way to improve how your body feels.

Superfood - Spinach

While iron  is known as spinach's superpowers apparently new research shows that is may actually be the nitrates content. 

Nitrates boost the efficiency of mitochondria - the energy producing components inside our body's cells that fuel cell activity and growth - which could affect physical performance.

Another interesting fact - studies have shown cherry juice could help you to recover faster after a workout.  Its the antioxidants that decrease the damage that occurs when muscles are worked to their max - though I'm not sure I've seen cherry juice on our local supermarket shelves.....

Suffer from Migraines?

Griffith Universitey reports that supplements of Vit B6, B12 and folic acid may decrease the severity and frequency.

Carrot Cake

1/2 cup pureed apple
2/3 cup of low GI sugar
2 large eggs, room temp
2 tablespoons canola oil
1 1/4 cup wholemeal flour
1 teaspoon bicarb soda
1 teaspoon ground cinnamon
3 large carrots, grated
1/2 cup chopped walnuts
30g low fat cream cheese
2 tablespoons low fat milk
2-3 tablespoons icing sugar

Preheat the oven 180 C
Prepare a 23 cm round cake tin
In a small bowl, whisk together apple, sugar, eggs, oil and vanilla
In large bowl, stir together flour, bicarb soda and cinnamon
Make a well and add the apple mixture then stir until blended
Stir in the carrots and walnuts
Pour batter into tin
Bake approx 35 mins
To make icing
whisk together the cream cheese and milk until well combined.
Add only 2 tablespoons of icing sugar and whish til smooth
Adding more icing sugar if the glaze is too thin.

Spiced Pumpkin Muffins

250 peeled and diced butternut pumkin
1 3/4 cup wholemeal plain flour
2 teaspoons baking powder
1/2 cup raw caster sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
3/4 cup low fat milk
1 egg beaten
1 tablespoon olive oil

Preheat the oven 200 C
Grease muffin pan
Steam the pumpkin until tender.  Cool slightly and mash
In a large bowl mix flour, baking powder, sugar, salt and spices
In another bowl mix milk, egg, oil and pumpkin
Fold the pumpkin mix into flour mixture until moistened
Spoon batter into muffin pan

I add to this recipe 2 tablespoons of pepitas, 1 tablespoon sunflower kernels, 1 tablespoon oat bran and 1/2 cup of dried cranberries.

These muffins are beautifully moist and the spices make them very very enjoyable - a no guilt treat!

Did you know?

A macca's big mac has 26.9g of fat

A hungry jack's double whooper has a whooping 80.5g of fat

A KFC original fillet burger has 15.7g of fat

Saturated and transfat makes you fat.  It's the easiest macronutrient for our bodies to store as body fat.

We do need some fat in our diet - but its good fats we need to consume - not saturated or transfats that will clog your arteries and cause heart disease.

Do you know how much daily fat intake we should have?
40 - 70 g or 25% of your daily calorie intake

What are good fats?

Extra virgin olive oil, coconut oil, flaxseed oil, nut oils, natural oils found in fish like salmon and most dark meat fish are full of omega 3, organic full fat yogurt, kefir, organic butters or ghee.

Crazy about Cheese?

The key to choosing a cheese is to see how low fat you can go with out compromising the taste.

Best choices for

• Feta - Australian Gold Reduced Fat Feta
• Cream Cheese - Kraft Extra Light Philadelphia Cream Cheese
• Swiss - Mainland Swiss
• Tasty - Bega So Extra Light Tasty
• Brie and Camembert - Tasmanian Heritage Camembert
• Parmesan - Mil Lel Extra Aged Parmesan
• Mozzarella - Coles Lite Mozzarella
• Slices - Kraft singles 97% fat free
• Cottage cheese is made from skim milk and is naturally a low-fat cheese - look at the sugar content.

Chia Seeds

These tiny seeds are available in two varieties - black and white.  Both offer similar nutrtional benefits.

Chia seeds are a great plant source of Omega 3, which has an important role to play in heart health.

Chia seeds are also a good source of protein, fibre, calcium, magnesium and phosphorus.  They are also high in antioxidants.

Chia seeds have a pleasant and mild nutty taste.

Daily recommended serve is 15grams or 1 level tablespoon.

Sprinkle on  top of your breakfast cereal, add to muffin mix or baking or even sprinkle on your salad.

Chia seeds are gluten free.

There is no easy way to lose body fat. 

 It's about a permanent committment to lifestyle changes.

Glucosamine for joint health

Women weighing between 55-90kg should take 1500mg of glucosamine with 1200mg of chondroitin.  Take daily with food.  The effectiveness of glucosamine is enhanced if you also take Vitamin C - 500mg per day.

Sports nutrition studies show that active people don’t perform their best and have trouble building muscle and producing oxygen carrying red blood cells when they’re low in B vitamins like B6 , B12, folate, and riboflavin. 

So be sure to fill up on vitamin B dense foods such as dark green leafy vegetables, fish and shellfish, legumes, whole grains and low- fat dairy.

Curried Quinoa Salad

In a non stick fry pan over medium heat, roast 90g quinoa for 5 mins or until fragrant and begins to pop.
In a small saucepan bring 250ml water to boil.
Add the roasted quinoa with pinch of salt, cover and simmer over med heat for 15 mins or until water has absorbed.

Scoop quinoa into a bowl to cool.

In the same non stick frypan heat 1 tablespoon of oil over med heat, cook the 2tbls chopped shallots, cook 3mins or until soft.  Stir in 1/2 to 1 teaspoon curry powder to taste, stir for another 2 mins. Remove heat and put aside.

In small bowl, whisk together 2 teaspoon olive oil, 1 tablespoon lemon juice, 1/2 teaspoon dijon mustard, salt and pepper and pour over the quinoa. 

Stir in 1 small carrot, finely chopped (or grated)
1/4 red capsicum finely chopped
4 dried apricots chopped
3-4 cashews chopped
1 spring onion chopped and
2 teaspoon fresh parsley chopped.

Mix and serve

Non vegetarian version - add few slices of grilled chicken

Salad Dressing Recipes

No Oil Dressing

1/2 cup red wine vinegar

juice of 1 lemon or lime

2 garlic cloves, finely chopped

freshly ground pepper

40 calories

Mock Sour Cream Dressing

1/2 cup ricotta cheese

50g low-fat yoghurt

chives, chopped

parsley or mint if desire

240calories

Raspberry Vinaigrette

2 teaspoon raspberry vinegar

1 teaspoon lime juice

1/2 teaspoon dijon mustard

1 tablespoon olive oil

2 tablespoons coarsely chopped pecan nuts

300 calories

Hazelnut Dressing

1 tablespoon light olive oil

1 tablespoon balsamic vinegar

2 teaspoon water

2 tablespoons coarsely chopped roasted hazelnuts

1/2 teaspoon ground ginger

1/2 teaspoon honey

300 calories

Legumes

kidney beans, black-eyed beans, blue pea, borlotti bean, broad bean, cannellini bean, haricot bean, lima bean, mung bean, pinto bean, split pea, chick pea, soy bean, lentils, bake beans

So what is a good breakfast choice?

A Fibre rich cereal -    try Colleen's homemade museli recipe

To one packet of rolled oats (not quick oats) add

1cup of each of the following –

·       oat bran

·       bran

·       lecithin granules (soy)

·       pumpkin seeds (cheapest to buy- cooking section)

·       sunflower kernels (cooking section)

·       ground linseeds/flaxseeds (or whole)  or LSA

·       amaranth (IGA – health section)

For  sweetness can add 

• almonds - slivered or flaked for a nice crunch
• shredded coconut
• dried cranberries - yum and good for your bladder health

Store in sealed container and enjoy with milk.

Or increase your daily vegie intake by adding vegies to breakfast - its easy

eggs, grilled tomato, slice of wholegrain toast

Add mushrooms, bake beans, spinach or grated carrot and beetroot

Couple of slices of avocado, capsicum, bean sprouts

OR a smoothie - there are many recipes on this blog simply scroll through to find them!

Want a hot drink - try a Green tea blend to rev your metobolism or rosehip tea for your joints health or rooibos, peppermint, cinnamon all beneficial tea alternatives.

I wonder?

Perhaps its not the indulgence in junk food that is your problem.  Maybe you use this to mask the true issue. .. 

The fact could be that you simpy miss the opportunities to maximise your nutritional intake.

Maybe you are caught in a vicious cycle of over eating  foods with no nutritional value then you decide  will  not eat to compensate for all the calories however  eventually you  get really hungry and so grab the nearest option then the overeating cycle repeats.

Don't hide behind the fact that you ate a whole block of chocolate this week.  Instead look at all the meals where you missed the chance to  maximise its nutritional content.  How many times have you simply made a bit of toast or grabbed the store bought cereal box?....

Let's look at how we can maximise some simple meals without much time preparation

For example eggs on toast for breakfast. 

• Make the toast- wholegrain, sourdough or rye
• Top the toast with a sprinkle of flax oil for omega 3 instead of butter
• Or squash some tin beans/legumes of your choice on top of the toast - chickpeas, kidney bean
• Add fresh spinach leaves with grated carrot &/or beetroot - dress with some vinegar
• Grill a whole tomatoe - cut in half and add while the eggs are cooking

Another example - porridge - make from whole oats and never the quick cook ones

• Add  sunflower seeds, bran, dried cranberries or blueberries, almond slivers or walnuts
• It adds nutrition and fibre
• Try your  porridge with soy milk or oat or rice milk for a change.

Now let's look at lunch - most of us have to pre-plan our lunch as its taken to work

If you like your traditional sandwich or wrap - again think about maximising the fibre content of the bread or wrap choice. 

Now an egg sandwich or even a chicken sandwich in truth is not going to fill you up. 

Add salad - bulk out your sandwich and fill your tummy. 

Some suggestions

• Spinach
• carrot
• beetroot
• avocado
• tomato - fresh or semi dried
• bean sprouts
• cucumber

Finally dinner - yes most of us are tired at the end of the day however honestly does it take long to prepare a variety of vegies for steaming?  Particularly if you take the time when shopping to select a wide variety of vegies -

• sweet potatoe
• mushrooms
• a variety of green ones - bok choy, spinach, cabbage, brocolli, beans
• corn cobs
• onions
• beetroot
• squash
• zucchini
• pumpkin

When planning dinner focus on the vegie choices and less on the meat content.  Think about fish at least  twice a week.  Fish nights are easy - open the frozen fish packet and into the oven - prepare the vegies or salad.  Tra-darr!

So change your thoughts and habits - ask each time you eat - ask have I maximised the nutrition of this meal/snack.  The big surprise will be that you will feel fuller so you can concentrate on other matters of life rather than thinking you are still hungry and could go a small treat like a chocolate!

Fruity Oat Slice

150g dried apricots
100g dried apple
2 passionfruit
2 tablsp lemon juice
1/2 cup rolled oats
1/2 cup sliver almonds
1/4 cup pumpkin seeds
2 tablsp linseed (can purchase in health food section of supermarkets- store in your fridge)

Place apricots, apple, passionfruit pulp, lemon juice in a food processor.  Process until smooth.
Transfer to large bowl. Process oats, almonds, pumpkin seeds and linseed until resembles fine breadcrumbs.
Add the fruit mixture. Stir to combine.  Press into a prepared slice tray and refrigerate covered.  Slice with serrated knife into rectangular pieces.

Enjoy as a healthy snack for morning or afternoon tea.  Great for the kids lunchboxes too!

Omega 3

Omega 3 is wonderful for your heart and blood.  It is an unique fatty acids.  Omega 3 can

• keep your blood free-flowing so it won't clump or clot
• lower your blood pressure
• lower tyiglycerides (like cholestrol)
• steady the beating of your heart
• make your arteries moe "elastic" so they flex in and out under pressure

Heres' how to balance your omega 3 intake

• eat fish 2-3times per week
• cut out saturated fat from butter, cream, cheese, deli  meats and fast food.  Saturated fats interfere with teh bio-chemistry of omega-3
• swap polyunsaturated oils for canola, olive or flaxseed oil.  Note: can not cook with flaxseed oil - heat destroys its properties use instead in dressings or directly onto your toast or in a smoothie
• eat large servings of green vegetables
• add walnuts, pecans and linseeds to your meals

Quick Exercise Boosters

Through out the day you can take just 1 minute to do -

• 10 push ups - even simply against your kitchen benches
• 20 step ups per leg - on your house steps or maybe a  low coffee table
• a plank - hold as long as you can during a commercial break
• keep a skipping rope handy and do 50 jumps
• squats - do 20
• 10 bridges

Several times through out your day take the opportunity to raise your daily activity level and booster your metabolism with some quick body weight exercise.  Make yourself a priority and nuture your body at every possible opportunity.

Go on do a couple of push ups now!

Not sure you are doing your exercise correctly - why not come along to a Tuesday circuit morning or you can pay for  a personal weights/ exercise technique session with Coach Colleen.

Leafy Greens

Spinach, cabbage, bok choy are incredibly high in nutrient density - make these foods apart of your daily menu.

Use spinach instead of lettuce in your salads or on your salad sandwich.

Add bok choy to eggs on toast or into your smoothies.

Dehydration

Even slight dehydration can cause performance to plummet, as water is lost from the bloodstream.  As your blood volume decreases, your heart has to work harder. 

Dehydration causes your blood volume to drop which in turn lowers your body’s ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet its aerobic demands.

Drink 225ml to 400ml one to two hours before a run. 

Didn’t plan ahead then drink 115ml to 225ml of fluid 15 to 30mins before you run.

Its’ also been shown that drinking icy cold fluid can help you exercise longer as its lowers body temperature and perceived effort.  So before a hot run, have a slushy made of crushed ice and perhaps your favorite sports drink.  To keep drinks chilled when you run, fill a bottle halfway, freeze it and top it off with fluid before starting.

Drink frequently – drinking smaller amounts at regular intervals can help you to absorb fluid more effectively (and avoid stomach sloshing) Set your watch to beep every 15 minutes as a reminder to consider your thirst.

which in turn lowers your body’s ability to transfer heat and forces

If you want to lose weight, your main goal should be burning calories - high intensity - interval training does exactly that.  
Why not come along to Tuesday's sessions and join in the fat blasting, muscle toning  Circuits and the endurance/fitness strengthing Hill workouts.

These sessions begin at 5:30am sharp.  Check at clubhouse for details.