SUGAR, SUGAR, HONEY, HONEY
16 October 2017
It’s mango season, yum. Mangos have natural sugar but are classed as a high sugar content fruit. Enjoy your mango, but watch your portion size. There’s about 100 calories in a cup of mango and if you have a sweet tooth, they are extremely enjoyable as a treat. I do say treat, because the problem is stopping, right? Mangos contain over 20 different vitamins and minerals as well as fibre.
Why is fibre important? Well it slows the digestion and absorption of sugar into your bloodstream, so if the fruit’s high in natural sugar, but low in fibre, it can make your blood sugar spike. Mangoes, for example, contain 46 grams of sugar and only 5 grams of fibre.
Many of you will have seen me eating my breakfast at work and you will generally see berries included. Berries mostly have a moderate sugar content, being around eight grams of sugar per half-cup. My breakfast on a work day is typically oats of quinoa with berries and some other goodies (the complete recipe is part of our 28 day transformation). The fibre in the oatmeal makes the body’s sugar absorption slow down and keeps me full. The Bonus is they are loaded with nutrients like vitamins and antioxidants and are part of the brain-boosting food group.
Apples and Pears
Firm fruit like pears and apples are such a healthy option, they are high in fibre and have a moderate sugar content. Your medium size apple has 19 grams of sugar and 25 grams of carbohydrates with 4.4 grams of fibre. That’s why they are part of our 28 day transformation and are a great fruit for a diabetic. In that medium apple you will also get 14 percent of your daily vitamin C requirement and 195 milligrams of heart-healthy potassium. Way to go Apples.
But what about the pears? A medium pear contains about 17 grams of sugar and 27 grams of carbohydrate and that might seem high at first, but there is 5.5 grams of fibre help to buffer the sugar’s absorption. Pears are also rich in essential vitamins and minerals, and have 12 percent of your daily vitamin C. You guessed it, they also have about 200 milligrams of potassium (about four to five percent of the recommended daily amount). Key to healthy blood pressure control.
The low down on a couple of my favourite fruits.
3 SMART TIPS FROM THE PREVIOUS GENERATION
3 SMART TIPS FROM THE PREVIOUS GENERATION
During the week this week some of my clients were talking about how their parents/grandparents ate butter and sugar, morning tea, afternoon tea and they still lived a long life. The question I then posed to them was… yes… but how did they get to work? How many times did they go out for meals? The reality was they knew what they were eating because they made it themselves. They were physically active because they either walked or caught public transport. Their lifestyle was entirely different to the lifestyle we have now. Don’t get me wrong I like butter too.
#1 Eat Slow and know when your Full
Start with the basics… set and eat at the table. Turn off the television and have a conversation with those you are enjoying your meal with. When you are talking, put your cutlery down… so you are not still eating. Wait at least 15 minutes before you go back for seconds. Ask yourself, do you really need to eat more?
#2 Know what you’re eating and it shouldn’t be Junk
#3 Understand what’s important
I remember my grandfather walking to work every day. It wasn’t a short walk either. I recall the stories he told me about the depression and what he would do for work to earn a little money to feed the family. Support and helping others was an integral part of daily life. These days we live so far away from where we work that it would be almost impossible to walk, but maybe we could add a variation into what we do to make physical activity a priority.
HOW TO BEAT THE BODY STRESSOR CYCLE
02 October 2017
When your body is under stress it can affect your weight, your ability to lose or maintain. What happens when your body thinks you’re under stress is it releases cortisol. You’ve probably heard about cortisol and stress before, but do you know that cortisol is a diurnal hormone? What this means is cortisol should be higher in the morning to give you energy and then slow down during the course of the day so that you fall asleep.
The truth is for many of us the cortisol cycle can be out of kilter. You might know someone who needs that coffee in the morning in order to function. Their cortisol production is not as it should be, it is lower so therefore they don’t have the energy they need. The caffeine helps release a little cortisol to give the energy so the morning can get started. What this can do is over stimulate the adrenal cortex, which means then relying on coffee more and more.
You might also see the reverse of this working when you it’s time for bed, but you get this extra boost of energy. Which then means you go to bed later, get less sleep and feel washed out the next morning. The cycle then continues to repeat.
You can beat this cycle with a few changes to your daily routine.
Firstly, increase and track the amount of water you drink. Do you really know how much water you drink a day? Sometimes we think we are drinking more than we actual drink. Drink from a water bottle that has a measurement indicator so you know exactly how much you drink. Your body is 70% water so a slight decrease can affect your energy levels. Water keeps everything moving and metabolising in your system as well as keeps you full. Sometimes you might think you’re hungry when in fact you need a little more water. Water lubricates your joints, carries nutrients and oxygen to the cells. Rather than coffee first thing in the morning, drink around 1.2 to 1.5 litres to increase your energy, help restore your cells and slow down the aging process.
Secondly, increase the quantity and quality of your sleep. You might very well be sleeping for 8 hours a night, but is it a sound, restorative sleep? It will be really difficult if not almost impossible to lose weight if you are sleeping less than 6 hours a night. Your body needs extra calories to keep you going when you are awake longer and not sleeping. Not enough sleep has a similar effect to drinking alcohol and how this impairs our decision making ability when it comes to food. Then there’s the roll on effect, that you’re tired so less active and burn less calories and fat.
And thirdly, what are you eating and what’s eating you up inside? There are so many factors that put us under stress, not enough sleep, sadness, financial worries, health problems… We all react differently to these stressors. When you can work out what is causing your stress, you can then plan for a way to deal with this aspect of your life. The more stressed you are, the more you will be looking for comfort food, track the food you are eating which will make your decisions more mindful.
I HATE MY CELLULITE, DO YOU?
25 September 2017
When you’re a woman, you know all about cellulite. It’s that orange peel affect we get around our thighs, bottom and hips. 80 to 90% of us experience cellulite. So if you think you are the only one, you are in good company.
The exact cause of cellulite is unknown, but hormones, genetics and lifestyle play a part. There are many treatments available but for the most part you need to keep them up to have a lasting effect. Did you know that there are 3 levels of grading - mild, moderate and severe?
Eating too much “bad” fat, “bad” carbohydrates and salt and not having enough fibre means most likely more cellulite. Sitting too long and not exercising will contribute. It is like anything we do in our younger years it has a way of catching up on us as we age. Can we do anything to change the look of this orange peel effect?
Macronutrients are what makes up the calories in our food. There are 3 types of macronutrients and they all do something different for our body. Getting the balance right can help that cellulite and excess fat. Would you know what they are? You would have heard them time and time again.
Carbohydrates are either simple or complex. The difference between the two is the chemical structure. Simple carbs are made up of a few sugar molecules whilst complex carbs are made up of many (hundreds, even thousands) of molecules. They both end up as glucose. Go complex not simple. Foods like softdrinks and lollies are simple. But whole grains and fruits are complex.
Hot Tip: Carbohydrates give us energy. but the type of carbohydrate is important. Unprocessed is best, lovely veggies and fruit. Steer clear of white… bread, pasta, rice.
Simply put, we wouldn’t exist without protein. Protein plays a lead role in nearly every function in your body. It’s part of every cell in your body and is used to help build muscle, organs and other tissues. It’s also important for brain health and to help make enzymes, hormones and other necessary chemicals. Not only that, eating the right amount of protein will help to boost your metabolism and keep your weight in check.
Hot Tip: Have lean protein in every meal. Having protein powder in your morning smoothie or eggs for breakfast will work a treat. Add nuts to your fruit snack for a little protein and some healthy fats. Plant based or meat based protein for lunch and dinner.
We hear it all the time - fat is BAD for you! Drink skim milk instead of whole. Get fat-free yogurt instead of full-fat. Have an egg white omelette. Trim the fat off your meat and remove the skin before you eat it! But is this really the best advice? It’s important to understand that eating fat does not make us fat. If you’re looking for the criminal to blame look no further than the processed carbs, sugar and HFCS (high fructose corn syrup) that find their way into almost everything we eat.
Hot Tip: I mentioned nuts earlier, but did you realise they are a healthy fat? Keep them to serving size of around 30 grams (about a 1/4 cup).
Get your macronutrients balanced, move more and start seeing less dimples.
THE PROS AND CONS OF PLANNING
18 September 2017
This week I sent out new recipes and meal plans to my Better Lifestyle Journey group and this got me to thinking if there are cons to planning. There are definite pros.
Let’s start with the CONS.
Planning meals can feel like you are on a diet and limiting.
What happens when we want to live a healthy life is we exercise and eat healthy food and self-care. In order to do that we start to journal our meals and our thoughts. We then have a place to start from. From here we move into planning a weekly menu and exercise routine. Once you have reached the place you want to be in, you might feel like you are dieting and that planning is limiting.
Let’s move to the PROS.
Understand what you are eating.
Some of us love cooking, others do not and some in-between. So the thought of cooking a meal could be quite daunting which means the meals may be take outs or frozen meals. Starting with a very simple meal plan and grocery list is the first step towards eating healthier. I remember Julie sending me an email after the 28 day transformation and thanking me for rekindling her love of cooking. Starting with something simple means you feel more comfortable with preparing different types of meals.
Replacing old for new.
Most of us have “go to” recipes. You know the ones that when you are in a hurry or don’t feel like cooking this is the recipe that you pull out. When you have a meal plan you can experiment with new recipes and find some new go to’s that you really love. The meal plan means you have a slightly different grocery list and are moving more outside your comfort zones. When you find new healthier options it means it is harder for you to revert back to your old habits and recipes.
Time and money saving.
Planning the week’s meals and organising your grocery list will save you time and money. You can get in and out of the grocery store, you know exactly what you need. When you stick to the grocery list, you save money.
11 September 2017
Heat up the BBQ. Mix up some organic butter with some fresh herbs like some of the favs like basil, parsley, dill and my all-time favourite coriander. Brush on your herb mixture and cook up. Add a dash or lime. Yum...
Click here and pick up your Weekend Grilled Salad featuring Corn. Enjoy.
04 September 2017
We all have some form of a relationship with food and what we eat. Some of us love sweet food, others love coffee and others love savoury and some of us love a glass or 2 of wine every evening. I call them our vices (our cheats). It’s that one thing that we really enjoy and is just fine when we have it in moderation, but when it’s daily or a many time occurrence this is when it brings our best laid plans to rest.
To succeed with a healthy eating plan, cheating keeps you on track. Allowing yourself time to enjoy something that you love means you won’t feel deprived. It is so much easier to choose a healthy eating plan when you know you have something to look forward to. During our 28 Day Transformation we have one cheat meal on our weekly planner. It is really hard to stick to a healthy lifestyle when you have too many restrictions. You only set yourself up for failure.
The rule that I recommend is 1 cheat meal or 2 cheat snacks a week. Setting the rules and knowing what your guidelines are, will ensure you reach your goals. Don’t be obsessive but be aware of when the cheat meals are becoming a daily event and not within the guidelines that you have set yourself.
Mixing it up and allowing your body time to adjust and adapt to other foods, you keep your body guessing and avoid those plateaus you hear about. Eating other foods that are different to what you normally eat your body receives a message that it no longer needs to conserve fat for fuel, restores leptin levels and increases your resting metabolic rate.
GET RID OF CRAVINGS
28 August 2017
Do you know about the 80/20 rule? It states that 80% of your results come from 20% of your effort. It's a phenomenon that's been observed in business, science, sport and economics. And it definitely applies to your health and wellness.
The trouble is most of us have NO IDEA what 20% to focus on that actually makes a difference. We try all sorts of fads with eating and macronutrient distribution and this type of high intensity vs that type of low intensity exercise. That is why in the 28 day transformation we take the guess work out to make it really easy for you. We give you grocery lists, meal plans, easy and delicious recipes and all of our shortcuts. Believe me if there is one, I will have found it. I’m a one pot wonder type of cook.
Join me for the next 28 days and transform the person you are!
|SAVE TIME AND MONEY WITH THE 3P’S|
|21 August 2017
Being healthy, staying active and eating wholesome food happens when the 3Ps are activated in your daily routine.
Pat has recently completed the 28 Day Transformation Journey and said "Loving the food. This is my kind of eating but so important to plan, prep and purchase what you need so you don't end up with 'no food in the house' and eat what you shouldn't.”
Head to the markets and buy seasonal fruit and veggies, they will be cheaper and more readily available. We are posting some ideas on Facebook this week for you.
Have you ever tried shopping online? Another great way to save time and money.
Get some friends organised and buy in bulk to save a little moolah.
Save time and money by planning your menu for the week and only buy what you need, rather than guessing and then throwing out food at the end of the week because it has gone off.
When you are waiting to pick up family members, spend the time researching a new healthy meal to add to your favourites. This adds more variety and nutrients to your foods and your body and taste buds will love you for it.
Catching public transport somewhere is one of the best times to get organised. I get so much accomplished when I take a train ride. Look up a new healthy recipe and organise your meal plan for the week.
On your weekly planner write down when you will exercise, for how long and what you will do. Aim to get 2 to 3 strength sessions in a week to build muscle and starve out the fat.
Cut up your veggies when you get your groceries, this is a great time saver.
When you are cooking one meal, cook a second one so you have a fall back if life throws you a curve ball as it has a way of doing.
Sunday is a great day to cook and freeze meals for the week. No excuses when you are running late, all you need to do is heat it up.
4 WAYS BREAKFAST COULD BE MAKING YOU FAT
14 August 2017
You’ve heard it time and time again. Breakfast is the most important meal of the day. But could this meal be making you fat? It is so easy to fall into having the same breakfast, skipping breakfast or thinking breakfast is really healthy, when it might not be. Find out 4 ways this could be happening to you.
I am a big fan of smoothies. My favourite from our 28 Day Transformation journey is the Brain Booster Smoothie. The question however is… how many fruits and veggies are going into that smoothie you are making for breakfast. The wonderful thing about smoothies is they are delicious and quick to get you out the door of a morning. The bad thing about smoothies, is you are drinking your calories so it is really easy not to realise that you might just be overeating. The key to a well-balanced smoothie is to include protein and healthy fats with your carbs. Try almond milk, Greek yoghurt, nut butters, avocado with the fruit and veggies.
Brekky Granolas are tasty and delicious, but the key here is to make it yourself. Many of the granola bars have heaps of nasties, like additives, corn syrup, oils and sugar. Not so healthy really. You want your granola made from oats, fruits and nuts.
Your body has fasted overnight and it is time to eat Break (the) Fast. The metabolism has slowed down and will not burn energy as quickly as it should. Don’t skip breakfast. Eat your 3 meals a day to ensure you get the nutrients your body needs to keep it going.
Be careful what you add to your morning coffee. There are so many variations now it is mind boggling. Adding sweeteners can be dangerous you just don’t know what is in them or how many calories you are eating. Stick with real and not processed and limit your intake.
WHATS FOR LUNCH?
07 August 2017
Do you ever get those afternoon munchies? I do. I know that these hit me when I haven’t had a substantial and balanced lunch. Lunch should be nutritionally balanced and include protein, healthy carbs and fats, this way we avoid that afternoon slump and munchies. Try a lovely uplifting peppermint tea after lunch which will cleanse and give you a lift at the same time.
It is so easy to get into the routine of having something like tuna and salad or toast and avocado each and every day. But are they nutritionally sound? That would depend on portion size and exactly what you have in that salad. Your body becomes used to it and there is no setting your metabolism on fire. You really need to mix up what you eat daily. Lunch is generally the time when we go off track. So one of the golden rules is to eat the bulk of your meals in the first half of the day instead of leaving that big meal for dinner.
When it comes to lunch and what you eat it is governed by the weather, your mood and possibly other factors. So what is your favourite lunch? I am a massive fan of left overs. I will always cook enough so there are left overs for my lunch. I love protein, salads and dressing in summer and soups in winter. But those soups will have chickpeas, chicken or lentils so that I am getting the protein that I need. If you were having pumpkin soup, include chicken and a green salad to get the right nutritional balance.
I have shared recipes like Beef and Lentil Stew, Lovely Hummus Chicken, Kitchen Sink Salad and the Sunday Morning Power Skillet (which is a brekkie that you can have for lunch, you only need add a piece of Ezekiel toast to give it more substance.) I am including these for you, just in case you missed out the first time. Let me know what you think of these recipes.
31 July 2017
Many of us think that having a glass or two of alcohol helps relax us and hence we have a better night’s sleep, but in fact alcohol can obstruct our restorative sleep, upset existing breathing concerns and cause you to wake up during the night. You wake feeling more fatigued and stressed.
What about the ever so soothing ice-cream, or is it really? Ice-cream is full of sugar and fat these two powerhouses together mean interrupted and lighter sleep. A cup of chocolate icecream has 1200 kilojoules, 14.5 grams of fat and 37.2 grams of sugar.
What about the humble potato chips will this keep you awake at night? It is loaded with fat which can aggravate heartburn, making it difficult to fall asleep.
Saving the best for last, chocolate, will be keeping you up at night. If you are thinking, its ok I eat dark chocolate and that’s good for me. The higher the content of cocoa, the more caffeine, and the harder it is to sleep.
To get the best night’s sleep, the last time you eat or drink should be 3 hours prior to going to bed.
WHAT A POPULAR OIL
24 July 2017
This week we have a delightful recipe for you. This is one of my favourites if you like something sweet and filling. Warning… keep these peppermint choc protein balls in the freezer you will not be tempted to eat too many.
4 Tips to Get Your Kitchen Working for You
12 July 2017
The Grocery List
Having a grocery list will make your life easier and save you time. Before you get to the last of something in your fridge or pantry write it down on your grocery list. I remember when my boys were teenagers that I had a typed up list on the fridge and when they get the last of something they would tick the box. Getting the family involved delegates the responsibility of groceries across the family. Think about those favourite meals you love and cook almost every week, always make sure that you have these ingredients on hand.
Love Your Bowl
Mindless eating is one of the biggest contributing factors to overeating, particularly when it comes to snacking. The absolute best tip I can give you is to measure out a portion, put it in a bowl and enjoy each and every mouthful of your snack. Put the rest of the snack out of reach so you physically have to get conscience about getting more out. Take this to a whole other level and eat at the dining room table.
Hate Cooking, then have some Fun with it.
Leave the scales, measuring spoons and cups out where they are easy to access. Know your portions.
Keep your kitchen bright, airy and clean. Put out your best fruit bowl and feel it full of fresh fruit, colour is everything. Put the treats away, these are the things you don’t want on your kitchen cupboard, they will only tempt you all day. When you have a lovely environment to prepare and plan your meals it means you feel more uplifted about the experience.
This is my favourite tip of all, play music while you are preparing and cooking. Have a little dance or even do a kitchen bench workout like elevated pushups or tricip dips.
Eye Off the Fridge
This is something I have been doing for years. Forget how the manufacturers tell you how to use the fridge. Put the fresh and healthy produce where you can see it, you might like to put the fruit in clear bowls on the top shelf. You might be thinking but the veggies won’t last that long if I do that, yes that is right, but you want to eat them. Put the things that are not so good for you in the crispers like cheese, bread, chocolate or whatever else you find tempting.
10 July 2017
The whole grain is known as oat groats which are generally roasted at a very low temperature and less processed. Really that is the difference between rolled, instant and steel-cut oats it is just the amount of processing involved. Steel-cut oats take the groat and chop it into pieces. The nice thing about steel-cut oats is they can be used for savoury meals as well. Next are rolled oats which are steamed to make them soft and then flattened. Rolled oats do cook faster than steel-cut oats but I personally soak my oats over-night in almond milk so no cooking involved. This is the recipe that I have included for you this week. Lastly we have instant oats which take less time to cook and have been processed more than rolled or steel-cut. They are pre-cooked, dried and then rolled.
03 July 2017
26 June 2017
The weather is getting cooler and salads are not something that many of us like during the winter months, me included. Salads are loaded with lots of veggies and help us maintain our weight and body fat goals.
Tip number 1 is include a hot protein in your salad, make it a warm salad and to help keep you on track.
Tip number 2 is have baked sweet potato on hand for a snack. Low GI and low calories, fills you up and they taste delicious. Add a little salsa or Greek yoghurt for a treat. You could even turn this into a meal, with a lovely green salad and a protein.
Tip number 3 are eggs. Eggs can be turned into such delicious meals and are full of nutrients. Veggie Scramble or Power Skillet, Veggie Muffins and Frittatas are some of the delicious dishes from the 28 Day Transformation Journey. Julie has commented how it is such an easy go to meal when you are in a hurry or don’t feel like cooking.
Tip number 4 is to make a healthy stew and have with a green salad. I personally love to add spinach leaves to give this delicious recipe a hit of iron, magnesium, vitamins and fibre. The recipe I’ve included this week is made in the pressure cooker in 20 minutes. Please enjoy!
Lentils are quick and easy to prepare, low in calories and high in nutritional value including being high in fibre and iron. Check out the recipe I have for you today.
In our exclusive mojo group we’ve been talking about the obstacles that stop us in our tracks when it comes to eating healthy. Sweet cravings has been a big topic. But the other big topic was being disorganised, not planning and then not knowing what to eat for dinner and falling prey to the ‘not so good’ choices.
One of the ways to get a little more organised is to set a regular shopping day. For that shopping day to be super effective, you should plan your meals and organise your grocery list. This is one of the key elements we utilise during the 28 Day Transformation Journey. Just the other day we heard from a client this the best part, they just need to do the shopping and follow the list.
Another valuable tool is to have a couple of healthy go to options. You want these options to be quick and easy. I love the breakfast for dinner approach and this meal can be organised in less than 5 minutes. For today though, I decided to share one of my favourite vegetarian meals that you can do in one pot, walk away and then dish it up. The reason that I have chosen this meal is that most of us will have sweet potato as one of our staples and a bag of lentils in the pantry and if we don’t now is the time to add them.
12 June 2017
Very quickly, my energy levels increased, I didn’t need that sleep in the middle of the afternoon that I was having. Belly Fat that I thought would never go, was gone. Yeah, my weight and body fat was going down as well. I felt healthy and the bonus was I could think clearer.
For brekkie, there was loads of variety… Veggie Scramble, Muffins, Yummy Protein Shakes… this was a whole new experience. I didn’t know that breakfast could be so enjoyable, to hear the sound of my blender or pan, the smell of the food cooking and well the taste liven up my tastebuds.
Then one day, I slipped back into old habits and started eating my favourite recipe, day in, day out, then I got sick of it, bored and it didn’t excite me anymore. Where to from here… What will I eat now?
I didn’t want to eat my old breakfast options because I know that would be unhealthy. It had been quite a number of months since I'd had a bowl of cereal. And skipping breakfast was just not on the cards for me, I love my morning food.
No one else could solve this problem for me, I had to do it myself.
What I also learnt during this process was that I had slipped back into one old habit and that was to eat the same brekkie, day in, day out. Having variety was essential to keep my enthusiasm from wavering, my tastebuds alive and my energy levels bounding.
I then decided to check out some of my favourite chefs and started tweaking recipes to my “Wholesome” eating routine.
The best part, is I am giving you one of my favourites today. Quick and easy and energy sustaining. So please enjoy!