Naed Nutrition’s Christmas Survival Guide

Tis the season to eat more, drink more and move less but as a result Australian’s will gain 3-4 kg over December through to January (because let’s face it the festive season doesn’t finish until AFTER the Australia Day long weekend.) Here are my top tips to surviving the silly season

It’s ok to say no

It’s ok to say no I won’t have another drink, it’s ok to say no I don’t want have a second dinner it’s ok to say NO. It’s not about being rude it’s self-preservation and understanding that it will probably bother the person asking you more than it bothers you. People show love with food so it’s about being tactful with your response. It’s as simple as saying

“No thanks I won’t have another wine I am driving “or

“Thank you so much for the offer for dessert but I am so full from dinner can you pack me a takeaway portion so I can have it later (this doesn’t mean you actually need to eat it)”

Re-gift those sweet treats

if you get chocolates as a present (& we all do) don’t even let them cross your front door. Re-gift them or bring them into work/school/family members’ house/social gathering. The less temptation in your house the better

Shop a normal shop

During December it is almost like the apocalypse is coming and everyone is stocking up for hibernation. Stick to your normal portions, shop with a shopping list and don’t feel like you have to overspend because everything is on special and you think you might eat it or so & so is coming over so maybe you should have a backup (who are you kidding) – shop on a full stomach and stick to your list

DO NOT skip the exercise

Yes it is a busy time of year, yes there are more events, but guess what there is more food & alcohol so if anything you should be exercising more. You have worked your butt off to get where you are this year DO NOT get slack because others around you may be. You will have to work twice as hard to get where you are, remember consistency is the key

It’s not just about the food & booze

 Remember this time of year is for spending time with your family and friends – enjoy the company and divert your attention. Have your event at the beach & play some backyard cricket, if it’s a party get up and dance

Never arrive hungry

No matter what event, what function it is always pre-eat, especially if you don’t know what’s there or what time you are eating. It will make it much easier to control your food intake over the day/evening

Hydrate, hydrate, hydrate

The first thing out the window is water – water will be your saviour. It will be your saviour from over eating, over drinking, feeling hung over, skipping workouts & being productive. Always bring your bottle of water with you

Have a safe a happy holiday season from everyone at Naed Nutrition

P.s Don’t forget to check out Naed Nutrition’s Christmas Special

Sensational Smoothies

Smoothies are one of the easiest and most nutritious breakfast, snacks, pre/post workout meals you will come across.

All you need is a good blender or Thermomix, your ingredients, a travel protein shaker and you’re done in 20 seconds flat!

Here is a collection of my favourite combinations

Berry Smoothie

• 150 reduce fat milk
• 100 ml water
• 1 tbl chia seeds
• 30g of plain protein powder
• ½ cup of raspberries
• 1 tsp honey

 Green Smoothie

• 2 cups of raw spinach
• 100ml almond milk
• ½ a banana
• 30g of plain protein powder
• 1 tsp chia seeds
• 50ml of pot set yoghurt
• 100ml reduced fat milk

 Nut Butter Berry

• 100ml reduced fat milk
• ½ a banana
• 1tbls of almond, Brazil nut & cashew nut spread
• ½ cup of frozen berries
• 30g of plain protein powder
• ½ cup of ice

Ginger Berry Bliss

• 100ml almond milk
• ¼ cup of quick oats
• ½ tsp of fresh grated ginger
• ½ cup of blueberries
• ½ cup strawberries
• 1 tsp of honey
• 1 tsp of chia seeds
• 30g of plain protein powder
• 100ml of water

 Pina Cola Smoothie

• 100ml of coconut milk
• 1 cup of fresh pineapple
• 30g of plain protein powder
• 1 cup of ice

 Mango Madness

• 100ml almond milk
• ½ cup avocado
• 1 cup of mango
• 1tbl lime juice
• 30g of plain protein powder
• 1 cup of ice

Kale Kapow

• 2 cups of raw spinach
• 100ml almond milk
• ½ a banana
• 30g of plain protein powder
• 1 tsp grated ginger
• 50ml of pot set yoghurt
• 50ml coconut milk

 Vegan Strawberry Cheesecake

• 1 cup strawberries
• 250mls unsweetened almond milk
• 1 tbl cashews (soaked overnight)
• 3 tbl quick oats (soaked overnight)
• 1 tbl chia seed (soaked overnight)
• 1 tbl lemon juice
• ½ tsp vanilla essence

 Choc-Banana Smoothie

• 1 banana
• 30g chocolate protein powder
• 200ml reduced fat milk
• 1 tbl walnuts
• A pinch on cinnamon

 Super-smoothie

• 200mls of unsweetened almond milk
• 1 cup of spinach
• 1 tbls raw organic cacao
• 1tbls ABC spread
• 1tbls coconut oil
• ½ cup of mixed berries
• 1 tbl of rice brain oil
• 1 tbl of honey
• ½ cup of ice

We recommend Boomers Protein for your smoothies. Find them here: Boomers Protein

10 Essential Habits Your Waistline Will Thank You For

As the weather heats up the thought of fitting into you bikini can be frightening. Never fear – here are 10 Essential Food Habits you can create to not only help you achieve that bikini body but keep it all summer long.

 

1.       Eat more AND more often – Yes you did read that right eating more often in correct potion sizes will allow your body to maintain blood glucose levels, muscle as well as burning fat more efficiently.  When you go for too long without food your body goings into a survival or starvation mode and will target your hard earned muscle first before your fat. Eat smart not less

2.       Listen to your body – If you are having cravings don’t just dive into the biscuit barrel – listen to why you are having these cravings (are you tired, stressed, bored). Have a glass of water, change your scenery and be rational about your cravings, you may be lacking a nutrient or it may be a habit you are still trying to break

3.       Piggy out of the middle – when going out for dinner with friends or family try to avoid sitting in the middle seat, this is where all the tempting garlic breads and hot chips live. By getting a seat on the end you will be able to order your pre-determined meal and be out of reach of temptation

4.       Skip the sweeteners – avoid the artificial sweeteners and go au naturel by using honey or rice malt syrup to sweeten food and drinks. By using artificial sweeteners you are tricking your body into thinking you are getting sugaring food, but when you don’t your body is signalled to crave more sweet food thus creating a never ending sugar craving cycle.

5.       Increase the heat – they are numerous studies to show the adding chilli and foods from the capsicum family are known for their thermogenic effects. Try flavouring your meat with chilli and garlic, as well as adding some extra capsicum in to your salad.

6.       Eat at home – by eating at home more often and being in control of your food intake it is MUCH easier to eat your recommended portion size without all the added salt & guilt with eating out.

7.       Skip the guilt trip – if you ‘slip up’ or ‘fall off the wagon’ accept it, understand it, plan what you could do better next time & MOVE ON. Feeling sorry for your self won’t change the fact you ate that chocolate bar and neither will punishing yourself. Be better prepared next time and move onto your next meal – you are only human

8.       Brush your teeth – if you’re a night time ‘eat any snack in sight’ type of person – try brushing your teeth after you finish your dinner and keep your hands busy in front of the TV by playing a game on your phone  or iPad. By brushing your teeth you are telling your brain that food is over for the day & it is time to wind down to go to sleep.

9.       Food shop on a full stomach – this includes planning your week’s meals & writing your shopping list. The more satisfied your stomach is, the clearer your mind, the easier it is to plan out your week. This will prevent over buying items, those sneaky packet of crisps & all those dollar chocolate items on the way to the check out.

10.   Don’t skip the treat – by completely banning yourself from a treat meal once a week you are more likely to not only feel miserable but binge on the first treat you allow yourself to have. Everything in moderation is important to sustain lifestyle changes and results. You will actually burn fat more efficiency by increasing a meal’s caloric intake on a weekly basis. So love it & enjoy it.

For more information on how to find your summer body go to http://naednutrition.com.au/services.html

8 Ways to Quit Sugar

If you are one of those people that get that 3:30itis sugar craving this entry is for you!  Too often I am seeing a client’s food intake revolved around sugar in each meal. I’m not saying you should stop eating natural sugars such as fruit by any means – I am talking about those refined & added sugars. But why are they so bad in large quantities?

Health effects of too much refined sugar

• Spiking you insulin levels too much & too often can lead to weight gain (not to mention you feel like you are on a rollercoaster ride with your energy going from extreme highs to extreme lows)
• Weakens your immune system
• Increases anxiety
• Promotes tooth decay
• Increases triglycerides (a type of fat) which increases your risk of heart disease
• Increases fatty deposits in the liver
• Causes mineral deficiencies 
• Causes headaches and migraines

Just to name a few

So what types of sugar are you talking about? Added sugars in products

• Cane juice and cane syrup
• Corn sweeteners and high-fructose corn syrup
• Fruit juice concentrate and nectars
• Honey
• rice/corn/maple/malt/golden/palm/malt syrup
• Molasses
• brown sugar
• fructose
• maltose, sucrose, glucose, dextrose
• Raw sugar.

These can be found in (but not limited to)

• Fast food 
• Cereals
• Bread & baked products
• Canned & packed products 
• Ready-made meals
• Flavoured dairy 
• Soft drink & Juice

BUT be careful - Just because there is ‘no added sugar’ on the label…doesn’t mean there isn’t already ALOT of sugar in the product for example strawberry jam.

Here are some ways to reduce sugar in your diet

1. Admit you are addicted to sugar. If you find yourself always wanting that chocolate bar in the afternoon, something sweet to finish your lunch or dinner. You need to reduce your sugar intake. Once you can admit to yourself you need to reduce/remove it from your diet the next 9 steps are much easier
2. GET IT OUT OF THE HOUSE: Rid you house of anything with sugar. That’s right a full fridge & pantry clean out it. Remember out of sight – out of mind.
3. Give yourself 2-3 weeks for it to get out of your system: Remember not to use sugar as a treat in the afternoon because you have been so good all day. Use a protein based snack 
4.  Drink more water: not only with this curb your cravings it will stop you from reaching for the coke as a pick me up as well as detox the body from sugar
5. Treat yourself: Find alternative treats to straight sugar such as lollies. Make your own sweet treats using alternatives such as lemon bliss balls, or banana breadetc. Quitting sugar is a mind game and as long as you have an alternative that you look forward to the easier it is 
6. Balance your meal: ensure you have protein at each meal & plenty of fresh vegetables
7. Don’t skip breakfast: Skipping breakfast will increases the presence of ghrelin, our bad appetite hormone which triggers you to crave sugary foods to pick you up energy fast. Eating breakfast will reduce the presence of ghrelin & increase the presence of leptin, our good appetite hormone.
8. Moderation is the key: – naturally there will be special occasions where you might have some cake or over indulge in alcohol and that is ok you are only human :)

If you are struggling to reduce sugar in your diet and getting a good balance email nutritionist Sinead at naednutrition@gmail.com