Achieving Balance

  

Drastically decreasing calories whilst overdoing training
and cardio will make you hungry and tired, and physically
and emotionally burnt out. Almost definitely this will
lead to binge eating.

 

If you find yourself in the binge/starve cycle, you need
to find more balance within your training and diet program.

 

 Eating adequate calories, along with rest and recovery are
vitally important aspects of the fat loss equation.

==============================
Are you getting enough fat in your diet?
==============================

 

Many people make the mistake of avoiding fat completely.

Fat is actually a necessary part of our diet for a number
of reasons.

Firstly, it satiates your hunger and prevents cravings -
a very important aspect in the fat loss game.

 Secondly, fat plays a vital part in hormone regulation. If your hormones
aren't functioning correctly, it can make fat loss difficult.

The majority of people don't consume enough Omega 3 fats.

You can increase your Omega 3 intake by consuming fatty fish
such as salmon or sardines, or flax oil, on a regular basis.

Eating adequate calories along with rest and recovery are the vital aspects of the weight loss equation.

Your brain isn't looking for calories its looking for nutrition!

So choose the lush homemade salad with a side serving of protein rather than a cup of soup ....

Choose the egg breakfast over a bowl of sugar laden cereal....

Choose the home cooked meal over a take away.....

If you truly care about your body  - make good choices

90% of the time and see how amazing you could feel!

 

 

Breakfast

Research shows that people who eat breakfast are a healthier weight and have more nutritious diets than people who skip breakfast. Breakfast skippers tend to crave high-GI foods and develop sweet cravings later on in the day. They are more likely to binge eat at their next meal.

“Eating within 60 minutes of waking will kick start your metabolism.”

Breakfast means just that, breaking the fast from sleep time. When we are asleep, our metabolism is lowered, because the body is in a resting state. During this time, glucose stores are used up and your body is in a state of starvation. It is important for the starvation state to be broken in the morning. Eating within 60 minutes of waking will kick start your metabolism and keep it fired up for the rest of the day.

 

As a Runner I tend to eat a small bowl of cereal such as rice bubbles with added chi seeds soon after waking to kick start my metabolism and give myself some quick energy for my run or exercise session.  Then once I've done my earlier morning exercise I then have a "second" breakfast - egg whites and vegies, is one of my favourites!  This meal provides nutrition and restocks my energy levels so I can continue to be active throughout the day.

 Can you identify any dietary habits of yours that need to be cleared out to make way for a fresher, cleaner approach to eating?

Are there things you eat every day that are unimpressive from a nutrient perspective, and are therefore ‘taking up space’ in your diet?

The effect of stress is often under-appreciated for its role in fat loss.
 Chronic stress is one of the most important issues to address if you’re not losing fat.

The reason is that persistent stress leads to cortisol secretion and cortisol’s primary function is to increase blood sugar (bringing with it an insulin spike) so you have enough energy to get through a stressful situation.
When this becomes chronic it produces inflammation and deregulation of the hypothalamic pituitary axis, which means the body’s hormones aren't balanced.

Everything is out of whack in the body and fat loss simply won’t happen.

You can control what goes into your mouth, so begin with reducing nutritional stress by eating nourishing foods full of micronutrients.  These nutrients are then available to your body to help it to begin functioning as it should.

Detox your Body

Cleanse your body, protect it from disease, and enhance your health system by detoxing with these supportive foods.

BLOOD
What does it do? The blood is a specialized bodily fluid that supplies substances and nutrients, such as sugar, oxygen, and hormones to our cells. It carries waste away from the cells and contains clotting agents. It is the circulatory system that holds the high-speed highways of the blood for transport.
Supportive foods – Blood building and circulatory supporting foods include dark green leafy vegetables such as dandelion greens, kale, collard greens, spinach, arugula and broccoli; also garlic, fresh ginger root, cayenne pepper, and protein-rich foods, apricots, beans, wheat germ, and tofu.

LYMPH
What does it do? As a part of the immune system, lymph nodes are located throughout the body and hold precious cells of the immune system. It’s important to keep your lymph nodes healthy to reduce the risk of colds and flus.
Supportive foods – Foods that support lymph node function include clean proteins such as wild-caught fish and grass-fed beef, citrus fruits, crimini mushrooms, turnip greens, spinach, and kale, garlic, parsley, carrots, asparagus, strawberries, and tomatoes.

LIVER
What does it do? Besides being the second-largest organ in the body (second to our skin), the liver processes virtually every transaction in the body – sorting, packaging, storing and using nutrients, vitamins, and minerals. This is one organ you’ll definitely want to nurture.
Supportive foods – There are two main detoxification pathways of the liver—eat foods that nurture those systems, and you’ll receive support in return. Foods include beets, leafy greens, broccoli, Brussels sprouts, olive oil, flax seed oil, citrus fruits, garlic, cabbage, green tea, avocadoes, and artichokes.

GALLBLADDER
What does it do? The gallbladder’s main function is to act as a place of safe-keeping for bile, the green substance the liver produces. When signaled to do so, the gallbladder releases bile to digest fats and cholesterols.
Supportive foods – Specific nutrients help to maintain the quality and integrity of the bile for digestion – without them, the bile become thick, sluggish, and coagulated, causing gall stones. Foods which help maintain integrity include beets, apples, cucumber, Swiss chard, dandelion greens, lemon, flax seed oil, and sweet potato.

PANCREAS
What does it do? The pancreas manufactures and secretes the enzymes necessary for digestion, including those that help digest proteins, fats, and carbohydrates.
Supportive foods – Foods that support the pancreas include anti-inflammatory foods and foods that help maintain healthy blood sugar, including blueberries, cherries, broccoli, garlic, grapes, spinach, kale, collard greens, Swiss chard, sweet potatoes, tomatoes and tofu.

KIDNEYS
What do they do? The main function of the kidneys is to filter and clean the blood. They also regulate blood pressure, minerals (including potassium, sodium, chloride, calcium, and phosphorous), and acidity levels within the body.
Supportive foods – Foods that support kidney health include anti-inflammatory foods and foods which support mineral balance, including parsley, bell peppers, cabbage, cauliflower, apples, garlic, onions, cranberries, blueberries, strawberries, cherries, grapes, fish and olive oil.

INTESTINES
What do they do? Both the small and large intestines work with the absorption and elimination processes of our food and its nutrients. Keeping our digestive system healthy also keeps other systems healthy, such as our lymph and blood.
Supportive foods – Healthy intestines require a healthy balance of good bacteria and proper elimination, enabling this system to do its job. Supportive foods include insoluble and soluble fibers such as flax seeds, beans, green leafy vegetables, oats, whole grains, fresh fruits and vegetables, and more. Probiotic rich foods such as yogurt, kefir, kombucha and other fermented foods are also extremely useful.

Nutrition - lose the calorie restriction/ lose weight mindset instead nourish your body and live!

Nutrient density – refers to the micronutrients that contain no calories.  (Macronutrients are protein, carbohydrates and fat) However there is no guarantee that food will contain micronutrients.

Micronutrients are all vitamins, minerals, trace minerals, phytochemicals, antioxidants and carotenoids (Carotenoids, the colourful plant pigments some of which the body can turn into vitamin A, are powerful antioxidants that can help prevent some forms of cancer and heart disease, and act to enhance your immune response to infections.). 

Other than protein, carbohydrate and fat, every nutritional component is that of a micronutrient.

When there’s a lack of micronutrients in what we eat, our hunger signal remains active; overconsumption and weight gain are likely the result.

If we eat nutrient-dense food, our chemical hunger signal will turn off naturally.

 

GGG Members and Current Beginner Program Participants welcome

Confused about Nutrition?     

2 hour Workshop and Woolworths Trip

 Tuesday Oct 1, 6:30pm- 8:30pm

$20 per person, payable on the night

 All details on registering, where meeting are at the clubhouse

 

·       What is nutrition?

·         Learn how to read food labels

·         What quantities of sugar, salt and trans fat are acceptable per serve?

 

·       Let’s head down to Woolworths

·         Vegetables – what is it – how can I eat it?

·         Health Food Section

·         Cereals

·         Breads

·         Herbal Teas

·         Sauces

·         Canned Fish

·         Can Tomatoes, tomato paste, pasta sauces

·         Dairy – cheeses, yoghurts, milk

·         Frozen section – fruit, chips, fish

Notes taken from "Thrive Foods" by Brendan Brazier - a book in club library

Food provides us with the building blocks we use to reconstruct our bodies during the regeneration process.  Cellular tissue is constantly dying and regenerating. Nutrition whether good or bad plays a significant role in the regeneration process. Nutrition can speed or slow down the regeneration process, depending on the quality of the foods you eat.  When your body doesn’t receive the “biological building blocks” – that is the nutrients it needs to keep pace with cellular regeneration, it experiences nutritional stress.

 

Stress causes elevated cortisol levels which affects all other hormones.  When the hormonal balance falters and cortisol levels are high, it’s almost impossible to tone muscle and lose fat.

The reality is that work, family and the other stressors in our lives are sometimes not within our control.  Fortunately, what we choose to eat is.

Nutrition is a good place to start to reduce stress.

 

Quick Banana Cake

300g ripe banana, 3 eggs, 60g maple syrup or honey, 1 teaspoon vanilla extract, 60g macadamia oil, 1/2 teaspoon cinnamon, 1/2 teaspoon baking soda mixed with 1 tablespoon of lemon juice, 2 cups of almond meal, 1/4 cup ground flaxseed

Preheat oven to 160 C

In blender add all ingredients EXCEPT almond meal and flaxseed. Blend until ingredients the consistency of a  thick smoothie.

Place into a large bowl and add the almond meal and flaxseed.  Mix well.

Pour into cake tin.  Can add before going into the oven a handful of frozen blueberries push deep into the batter using a spoon.

Bake for 45 mins to 1 hour.

A slice after a long run could hit the spot

•  refuel liver glycogen levels so you have energy for the next time you exercise
•  banana contains magnesium and potassium to ease muscle soreness 
• protein top up from the almond meal to help repair your body after exercise

It’s true (and unfortunate) that what we want and what we’re
committed to achieving are often very different things.

What a lot of us have in fact, is a wish list for our life and body,
instead of a concrete plan.

And most of us are far more comfortable with the idea of success
than we are with actually doing what’s required to get there.

That’s because it CAN at times be uncomfortable. Even confronting.
And many people are afraid of that thought.

   
What many of us don’t realize, is that once you make the
initial effort and TAKE action, it gets EASIER every single
day. Until, lo and behold, you actually ENJOY eating clean,
healthy foods. You enjoy challenging your body with fun and
exciting workouts. You even enjoy looking in the mirror and
seeing the phenomenal changes taking place.
Then you suddenly wonder why the heck it took so long
to get started on living the life you'd always DREAMED of
– of having a body you are PROUD of.

The first step is to educate yourself about nutrition - commit to eating for nutrition.
 Stop the nutrition -free eating.  Be conscious about your eating and plan ahead.
Stop looking a the latest trend diet or potion.
 
Just begin adding more vegies to your diet (at all meals), make the time to cook a protein breakfast, plan your mid morn and afternoon snacks (don't miss these "meals", its important not to become over hungry) -
eg.  organic greek yoghurt
 or a  small serving of fruit
 or vegies sticks and hummus
or  raw or activated nuts
or protein smoothie

Include protein in your lunch and dinner.
 Drink plenty of water, green/herbal teas.

The only place you really need will power is when you are at the supermarket - if the bad choices don't come home then half the battle is won!  If you find yourself spending ages reading all the labels, perhaps you are looking at the wrong foods!

I like this idea where you  work on every 9th meal is a cheat meal choice - so that means 4 times per week you can relax and have a "treat" when you plan to eat 5-6 "meals" per day to keep your metabolism firing along.

Spend time working on loving yourself and accepting your body - you are the shape you are, just as your natural hair colour is your genetic inheritance, so is the length and shape of your legs, arms, torso etc...

You can't keep talking negatively to yourself and then expect your body to change.  Change your outlook and your attitude towards yourself and commit to eating better, most of the time.






 

The key to weight loss is fuelling your body with the right foods.

 "Not all calories are created equal. Four hundred calories of lean chicken breast and fresh vegetables is better for you than 400 calories of ice cream. You can use calories as a guide, but it's the macro nutrients – protein, carbohydrates and fats – that make all the difference to achieving your weight loss goal."

The Many Names of Sugar

• Agave syrup
• Grape sugar
• High-fructose corn syrup
• Honey
• Icing sugar
• Invert sugar
• Lactose
• Maltodextrin
• Maltose
• Malt syrup
• Maple syrup
• Molasses
• Muscovado sugar
• Panocha
• Raw sugar
• Refiner’s syrup
• Rice syrup
• Sorbitol
• Sorghum syrup
• Sucrose
• Evaporated cane juice
• Sugar
• Treacle
• Turbinado sugar
• Yellow sugar
• Date sugar
• Demerara sugar
• Dextran
• Dextrose
• Diastatic malt
• Diatase
• Ethyl maltol
• Fructose
• Fruit juice
• Fruit juice concentrate
• Galactose
• Glucose
• Glucose solids
• Golden sugar
• Golden syrup
• Barley malt
• Beet sugar
• Brown sugar
• Buttered syrup
• Cane juice crystals
• Cane sugar
• Caramel
• Corn syrup
• Corn syrup solids
• Confectioner’s sugar
• Carob syrup
• Castor sugar

Use clothing and the mirror to keep track of your body shape,

 not the scale

Don’t eat “fat free” or “sugar free.” 

 Stay away from artificial flavours.

  Instead, enjoy the real thing in moderation

Breakfast - a good habit

 Research shows that people who eat breakfast are a healthier weight and have more nutritious diets than people who skip breakfast. Breakfast skippers tend to crave high-GI foods and develop sweet cravings later on in the day. They are more likely to binge eat at their next meal.
Breakfast means just that, breaking the fast from sleep time. When we are asleep, our metabolism is lowered, because the body is in a resting state. During this time, glucose stores are used up and your body is in a state of starvation. It is important for the starvation state to be broken in the morning. Eating within 60 minutes of waking will kick start your metabolism and keep it fired up for the rest of the day.

Not only will breakfast help you train better and burn more energy, it will give you a mental edge. Eating a healthy breakfast helps to improve alertness, concentration, mind performance and memory.

If you do not feel hungry in the morning, this means you have eaten too much the night before. Reduce your dinner portions so you wake up hungry. If you still do not feel hungry, delay rather than skip breakfast. Try postponing breakfast for 30 minutes and consume a small mouthful of food to boost the metabolism

 

By Cara Lyons

Serves: 3
Hands-on time: 10 minutes
Total time: 10 minutes (plus chilling time)

INGREDIENTS:

• 3/4 cup old-fashioned rolled oats
• 1/4 cup shredded unsweetened coconut
• 2 tbsp ground flaxseeds
• 2/3 cup nonfat plain Greek yogurt
• 2/3 cup plain unsweetened almond milk
• 1 tbsp pure maple syrup (or honey)
• 1/2 tsp ground cinnamon
• 1 banana, peeled and cut into 1 1/2cm chunks
• 2/3 cup blueberries, fresh or frozen

INSTRUCTIONS:

1. In a medium bowl, whisk oats, coconut and flaxseeds. Add yogurt, milk, maple syrup/honey and cinnamon and stir to combine. Cover with plastic wrap and refrigerate overnight (8 to 16 hours).
2. Meanwhile, in a small container, combine banana and blueberries. Cover and freeze overnight (8 hours minimum). If using frozen blueberries, add to banana mixture in Step 3.
3. In a food processor or blender, blend banana-blueberry mixture, stopping to scrape down sides of bowl, until smooth and creamy. In small bowls or clear glasses, layer oatmeal mixture and banana-blueberry mixture, dividing evenly.

Nutrients per oatmeal sundae: Calories: 265, Total Fats: 9 g, Sat. Fat: 4.5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 2 g, Carbs: 38 g, Fiber: 6 g, Protein 10 g, Sugars: 15 g, Sodium: 67 mg, Cholesterol: 0 mg

Vitamin C

Always stressed? Slight deficiency in vitamin C can increase stress hormone cortisol, in turn increasing abdominal fat storage and increasing your risk of all the health diseases that come along with it. Boost your daily vitamin C intake with broccoli, oranges, strawberries and dark leafy greens.

Micronutrient deficiencies and an insufficient intake of essential fatty acids have a significant influence on CRAVINGS.

Did you know... that 90% of people are deficient in at least one.

Many women who experience PMS and perimenopause t...end to have intense sugar and carb cravings. This is a sign of hormonal imbalance often in conjunction to specific nutrient deficiencies.

We crave what our bodies are deficient in:
Adrenal burnout = crave salt = mineral deficiency
Thyroid Support = Sugar, white bread, pasta craving
Cheese craving - omega-3 fatty acid imbalance
Chocolate craving = magnesium deficiency

How Good does this Look!

Image credit: www.wholefoodsimply.com

Fudge slice

Craving a chocolate treat, but want to avoid high-fat packaged sweets? This rich and decadent slice should do the trick!
Recipe adapted from www.wholefoodsimply.com
Serves 20

Ingredients:

• 1 cup Brazil nuts
• 1 cup medjool dates, firmly packed
• 1 large banana
• 1/4 cup goji berries
• 3 tablespoons cacao, heaped
• 2 tablespoons coconut oil

Directions:

1. Lightly grease a 20 x 20 centimetre square cake tin using coconut oil.
2. Place Brazil nuts into your blender and blitz; add dates with pits removed, and blitz; then add banana and cacao.
3. Blend until well combined, but so some chunky, nutty parts remain.
4. Add goji berries and gently mix them through.
5. Pour mixture into prepared cake tin, smooth it out and freeze. Leave to set for a few hours before cutting and store in the freezer for tastiest results.

Image credit: www.cookingquinoa.net.

Chocolate quinoa trail mix

Trail mix has long been hailed as a healthy and nutritious snack, but with this recipe, the standard mix has been given a delicious makeover.
Recipe adapted from www.cookingquinoa.net.
Serves 16

Ingredients:

• 1 cup quinoa
• 1 cup toasted muesli
• 1 cup cashews
• 1 cup almonds
• 1 cup dried cherries
• 1 cup dried cranberries
• 1-1/2 cups chocolate chips
• 1 tablespoon olive oil
• 1/4 teaspoon salt

Directions:

1. Line two cookie trays with baking paper and set aside.
2. Heat a frying pan to medium and add olive oil.
3. Add rinsed quinoa and cook for 6 to 8 minutes, stirring often, until quinoa begins to turn golden brown. Remove from frying pan and set aside in a small bowl.
4. Melt chocolate in the microwave on high for 90 seconds or so, or using a double boiler on the stove. Stir salt into the melted chocolate.
5. Pour half of the melted chocolate over the quinoa.
6. In a separate bowl, pour the remainder of the chocolate over the toasted muesli.
7. Stir each bowl until all the pieces are covered and transfer to the baking trays.
8. Refrigerate until set. Break into bite-sized chunks and place into a large bowl. Add cashews, almonds, cherries and cranberries and mix until combined, and enjoy as a tasty and healthy snack! Also delicious when sprinkled over cereal or served with yoghurt.

Image credit: A Happy Little Place.

Raw bliss balls

These tasty treats will satisfy your sugar cravings and they make the perfect snack for kids and grown-ups alike. They're not called bliss balls for nothing...
Recipe adapted from A Happy Little Place.
Serves 20

Ingredients:

• 1 cup almonds
• 1 cup de-seeded dates
• 1 cup sultanas
• 1 cup desiccated coconut
• 2 tablespoons cacao powder
• 1 teaspoon vanilla essence

Directions:

1. Place all of the ingredients in a food processor and whiz until well combined.
2. Spoon out mixture one tablespoon at a time and roll into balls. Roll each ball in coconut.
3. Refrigerate and enjoy as a snack straight from the fridge.

Ten Healthy Foods to include in your diet

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/the-10-healthiest-foods-on-the-planet/?page=10

Yum!

Healthy Dessert

1. THE RAW CHEESECAKE From Paul Jarvis’ e-book Eat Awesome.

Yield: 6-10 servings (less if you have a sweet-tooth)
2 cups of raw cashews (soaked, rinsed, drained)
1 cup of almond meal
3/4 cup of dates (de-pitted)
Juice of 1 1/2 lemons
1/4 cup maple syrup
2 teaspoons vanilla extract
1/2 cup of cherries (de-pitted)
1/2 cup of strawberries
For the crust, blend almond meal and dates together until mixture sticks together. Smush mixture into a 6-8 inch pie dish.
For the filling, blend cashews, lemon juice, maple syrup, vanilla until silky smooth. Scoop filling over crust. Freeze for at least on hour.
For the topping, blend cherries and strawberries. Add a little maple syrup to adjust sweetness (optional).
Defrost cheesecake in the fridge for 45-60 minutes, until the centre is cold but not frozen. Slice and serve with a hearty drizzle of the fruit topping

http://www.thewellnesswarrior.com.au/2013/06/healthy-dessert-week-my-favourite-raw-desserts/
check out this blog - the wellness warrior

Love this!

:)
 

Did you know the peanut is a legume, not a nut? Eating legumes—chickpeas, black beans, and peas—three times a week reduces the risk of colon polyps by 33 percent, Loma Linda University researchers found. Half a cup of peanuts contains more than 6 grams of fiber.

9 more foods that help prevent colon cancer: http://ow.ly/n6v7f

What is Sugar?

 

Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances. It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose.

Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.


Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today because so many products have sugar added to them.

The AHA currently recommends that men consume no more than 150 calories from added sugar per day, and women 100 calories.

.

How much sugar do cakes and desserts contain?

A medium slice of carrot cake contains approximately 3 teaspoons of sugar.

• Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar
• Carrot cake (1 medium slice) - 3 teaspoons of sugar
• Custard (1 medium portion) - 3.25 teaspoons of sugar
• Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
• Cornetto (1 cone) - 3 teaspoons of sugar
• Donut (1 jam doughnut) - 3.5 teaspoons of sugar
• Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
• Fruit cake (1 medium slice) - 5 teaspoons of sugar
• Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
• Ice cream (1 scoop) - 3 teaspoons of sugar
• Rice pudding (1 portion) - 3.75 teaspoons of sugar
• Sponge cake (1 medium slice) - 5.5 teaspoons of sugar
• Swiss roll (1 roll) - 2.5 teaspoons of sugar

How much sugar does fruit contain?

Fruits contain fructose, a type of sugar. Fresh fruit have no "added sugar", but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.
*per 100 grams

Bananas contain approximately 3 teaspoons of sugar (fructose).

• Mangos - 3.2 teaspoons of sugar
• Bananas - 3 teaspoons of sugar
• Apples - 2.6 teaspoons of sugar
• Pineapples - 2.5 teaspoons of sugar
• Grapes - 4 teaspoons of sugar
• Lemons - 0.6 teaspoons of sugar
• Kiwi fruit - 2.3 teaspoons of sugar
• Apricots - 2.3 teaspoons of sugar
• Strawberries - 1.3 teaspoons of sugar
• Raspberries - 1 teaspoon of sugar
• Blueberries - 1.7 teaspoons of sugar
• Cranberries - 1 teaspoons of sugar
• Tomatoes - 0.7 teaspoons of sugar

How much sugar do breakfast cereals contain?

*(per 100 grams)

Froot Loops are said to contain 106 times more sugar than Shredded Wheat.

• Cheerios - 1.1 teaspoons of sugar
• Corn Flakes - 2.4 teaspoons of sugar
• Cocoa Krispies - 9.6 teaspoons of sugar
• Froot Loops - 10.6 teaspoons of sugar
• Raisin Bran - 7.8 teaspoons of sugar
• Frosted Flakes - 8.9 teaspoons of sugar
• Honey Smacks - 14 teaspoons of sugar
• Rice Krispies - 2.5 teaspoons of sugar
• Special K - 3 teaspoons of sugar
• Wheaties - 3.8 teaspoons of sugar
• Cocoa Puffs - 9.3 teaspoons of sugar
• Cookie Crisp - 8.7 teaspoons of sugar
• Shredded Wheat - 0.1 teaspoons of sugar

How much sugar do soft drinks contain?

Soft drinks often contain a high amount of sugar.

• Coca cola (one can) - 7 teaspoons of sugar
• Red Bull (one can) - 7.5 teaspoons of sugar
• Lemonade (one glass) - 5.5 teaspoons of sugar
• Orange squash (one glass) - 2.5 teaspoons of sugar
• Hot chocolate (one mug) - 4.5 teaspoons of sugar
• Fruit smoothie (one glass) - 3.5 teaspoons of sugar

How much sugar do chocolates and candy contain?

With high sugar content, chocolate should always be viewed as an occasional treat.

• Milk chocolate bar (44g) - 5.75 teaspoons of sugar
• Snickers bar (57g) - 7 teaspoons of sugar
• Milky Way bar (58g) - 8.5 teaspoons of sugar
• Marshmallows (100g) - 14.5 teaspoons of sugar
• Caramel piece (10g) - 1.7 teaspoons of sugar
• Butterfinger bar (60g) - 6.9 teaspoons of sugar
• Dove chocolate bar (37g) - 5 teaspoons of sugar
• Starburst packet (45 grams) - 5.5 teaspoons of sugar
• Twix bar - 2.75 teaspoons of sugar
• M&Ms packet (45 grams) - 5.75 teaspoons of sugar
• Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar

Common side effects of low fat diets are low energy, poor kidney function, slow healing process, vision and learning difficulties, infertility, dry skin and eczema.

Try 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.

Fibre

The key to a healthy and properly functioning digestive system is fibre.

 Fibre speeds up the excretion of waste and toxins from the body, preventing waste from sitting in the intestines or bowel for too long.

Fibre will free you up from feeling bloated and constipated.

 So eat your vegetables and keep them as raw as possible.

Healthy fats won’t make you fat! Adding quality fats to your meals will reduce the insulin response helping to control blood sugar. Try adding just 1 tablespoon of coconut oil, fish oil, extra virgin olive oil or flaxseed oil to every meal.

Fruit Caution

Limit fruit -

This does not mean to totally cut out fruit from your diet as it provides us with essential fibre and nutrients.

But they do contain large amounts of sugar. So just don’t overdo it!

 

For weight-loss purposes, keep it to one or two servings a day and try to make the most of the low-glycemic type like grapefruit, apples and berries.

 

 Eliminate fruit juice -

It is a pure sugar hit with none of the fibre and less of the nutrients that are found in the fruit itself. 

Go for eating the real thing. 

Probiotics

Poor gut health will affect your immune system and the absorption of essential vitamins and minerals. All health beings in the gut. Taking a daily probiotic will improve gut and overall health.
Try adding apple cider vinegar to your diet, either as a dressing or simply add some to your drinking water to improve stomach acid.

Depression-driven over eating can be caused by a deficiency in omega-3 fatty acids.

Try adding good quality fish oil to every meal.

Vitamin C and Stress

Always stressed? Slight deficiency in vitamin C can increase stress hormone cortisol, in turn increasing abdominal fat storage and increasing your risk of all the health diseases that come along with it. Boost your daily vitamin C intake with broccoli, oranges, strawberries and dark leafy greens.

Balanced Dietary Guidelines made Simple

• Minimise sugar and refined carbohydrates - soft drink, cakes, biscuits, ice cream, white bread, white rice, pasta
• Have some protein with every meal or snack - meat, fish, eggs, cheese, nuts and seeds, tofu
• Eat plenty of high fibre foods - vegetables, fruits, whole grain breads, brown rice
• Avoid trans-fatty acids - hydrogenated oils
• Eat healthy fats - don't avoid them they are necessary for brain function and send "I'm full" signals to the brain

Magnesium sources

Probiotics

Consciously think about what is going into your mouth as the food we eat contains the nutrients we need to function properly and get through our day.

If we don’t get the nutrients in we are going to feel more tired, more run down and with that comes common colds and rashes from not having a strong enough immune system to fight them off. 

People can’t understand why they are always tired or aren’t getting significant fat loss results from their hard work in training.

Poor gut health and low stomach acidity is stopping us from absorbing all the nutrients we need.

Probiotics are tiny living bacteria that are naturally occurring in the intestinal tract, they boost nutrient absorption, detoxify the body and help lower chronic inflammation.

In addition to this probiotics also help with weight loss by lowering cortisol levels, the stress hormone that promotes fat storage around the abdominals. Probiotics improve insulin sensitivity by giving your body more control over your blood sugar and they can also help lower stress levels.

There are a few ways to get your daily probiotic fix, eat organic yoghurt or take a probiotic capsule

Having trouble reading the labels?

If you find you are squinting to read the package labels

 when at the supermarket...

perhaps you could buy the foods without labels!

Feeling tired, stressed? What you could eat

Consider these foods when you are feeling fatigue.
Often when we are tired, we tend to crave breads and sweets.
Consider reaching for instead

• a fresh orange
• pineapple slices
• yoghurt
• cottage cheese
• beans and lentils
• green tea
• nuts and raisins
• peanut butter and toast

Stressed out, try these

• peppermint tea
• blueberries
• avocado
• rolled oats
• asparagus
• milk
• leafy greens

Down in the Dumps

• beetroot
• sardines
• walnuts
• eggs
• black beans
• broccoli
• mushrooms
• tofu

Coconut Oil - the lowdown

Benefits Of Coconut Oil

• Boosts metabolism & aids with weight loss.
• Improves heart health & reduces health risks associated with diabetes.
• Improves insulin secretion and utilization of blood glucose.
• Improves digestion & nutrient absorption.
• It’s a quick energy source and controls sugar cravings.
• Supports immune system.
• It’s anti fungal, antiviral & antibacterial.
• Promotes healing & tissue repair.
• Hydrates and protects the skin, improves skin tone and prevents wrinkles and skin aging.
• Reduces psoriasis, eczema symptoms.
• Functions as a protective antioxidant.
• Supports thyroid function.
• Reduces symptoms associated with pancreatitis.
• Enhances physical performance.
• Helps relieve symptoms associated with chronic fatigue syndrome.

Your Body is Your Truth

You can  rely on your body to be honest. 

Whether its regarding your diet, it will only digest, process and store energy from food as it was designed to do.  Your body doesn't take on your logic - "oh this piece of cake won't matter, I've had a bad day and need a treat" - all your body can do is digest and process and if its excess calories for the day, well so be it, the excess energy gets stored!

Whether its regarding your emotions, if you deny acknowledgement of your daily and life stresses - sadness, unfairness, tiredness, depression  -if you think you can just shove emotions aside or push them down into some imaginary box - your body's truth will eventually bubble and  manifest these ignored emotions as an illness or even a breakdown.

Nurture your body, work on your relationship between your mind and body. Take the time to nurture yourself (and that does means your body)  rather than punish it. 

Make conscious and nutritious choices with what you eat.  Eat to nourish  your cells, your blood, your organs rather than simply being lead by your cravings. (Cravings that have come about from eating poorly) We all do know what to eat so take the time to plan and prepare.  And reap the benefits about how you feel about yourself and how well your body functions. Go on you are worth it!

Breakfast Idea

Sautee mushrooms and leek  

add cherry tomatoes, spinach to warm through.

 

Serve on a piece of g/f toast or multi grain toast

with a small amount of crumbled feta cheese.

Fat Free Foods - Beware!

The package says it is fat-free, Guilt free or free-from-fat.

This is one of the biggest food myths out there.

That  does not mean it is calorie-free. 

Most fat-free snacks are loaded with sugar to make them taste nice.












 

Gluten Free Pancakes

1 cup almond meal
1/4 cup ground linseed
  8 egg whites
1/2 cup unsweetened almond milk
1 tsp Heilala Vanilla syrup

Mix well, pour into a pan with 1tbsp coconut oil. Add blueberries. Enjoy!


My version from this original recipe to make 2 pancakes

1/4 cup almond meal
1 tablespoon ground linseed (flaxseed)
2 egg whites
1-2 tablespoon rice milk ( can use cow's milk, your preference:)
1/2 teaspoon vanilla essence
optional - 1 teaspoon acai powder

When you see the mixture in the bowl, you may have doubts as to how this mixture will turn into pancakes. However once into the pan, it cooks nicely and quickly.

Serve hot pancakes with a dollop of yoghurt and blueberries

Cauliflower Rice

• - 1 large head cauliflower
• - 1/2 Teaspoon ground curry
• - 1 green onion finely chopped
• - dash of cayenne pepper, sea salt, ground black pepper
• - 1 Tablespoon coconut oil 

 

For the cauliflower rice chop it into small florets, then steam them for a few minutes until they get a little soft, then toss them into a food processor to dice them fine
Now that the cauliflower is chopped, toss it into a hot pan with a bit of coconut oil and just stir fry it like normal rice adding in the ground cumin, green onion, cayenne pepper and the salt and pepper.

Beetroot juice

Drinking 'all natural and pure' beetroot juice allows natural nitrates to dilate your blood cells, allowing more oxygen in, for better output and performance.

Another option is to eat plenty of fresh beetroot, raw and grated or roasted or steamed - Yum!

A nutritional Frosting

Next time you want to put frosting onto muffins or a slice - try this!

Blend together 1 avocado, 40ml honey or agave nectar, 30ml cocoa powder, 2 teaspoons vanilla extract, dash of salt and a dash of cinnamon. Tip : mash the avocado into a bowl first until very smooth and creamy, then add the rest of ingredients and mix well.

Once on your baked goodies - it does freeze well.

Rustic Salsa

This is one of my favourite quick meals/snacks - I love it with eggs for breakfast or add some chicken or tin salmon and its a great lunch or afternoon tea snack.  It takes a little preparation but eating this bowl of goodness is so yum and guilt free! The quantities only depend on how much you want to make - whether its just for yourself or to feed the family

 

• Tomato (cut into bite size pieces and soak in about 1 tablespoon of apple cider and seasoned while cutting up the other ingredients)
• red onion- cubed very small
• corn (the best is sliced straight off a fresh corn cob)
• avocado - cubed
• capsicum - cube
• spinach- sliced
• kale - remove the stem and slice (can buy at Woolies)
• kalamata olives (optional) about 4-5 sliced

Mix all together into a bowl and enjoy!