Surviving Summer

Whilst most of the country is experiencing excessive heat here are my 10 tips to keep your body nourished and hydrated

1. Drink. More. Water – whilst you think you have had enough, you probably need to have some more. If you are feeling thirsty – you are already hydrated so keep your water bottle on hand at all times 
2. Add cucumber – whether it’s a veggie stick as a snack or too your salad or green smoothie, cucumber is high in water and electrolytes 
3. Add coconut – no matter what form (flakes, water, milk) coconut has an abundance of electrolytes necessary for replacing those lost through excessive sweat 
4. Watch the sugar – when it’s hot you tend to crave more sugary drinks as an alternative to water. Try using herbal tea (such as raspberry and cranberry) as an iced tea. 
5. Go for berries – let berries be your fruit of choice they are high in vitamin C and antioxidants to reduce the damage that the harsh summer sun has on our skin  
6. Don’t skip a meal – often when it’s hot we don’t feel as hungry filling up on water and other liquids. Never miss a meal. If you aren’t feeling hungry try a smoothie or protein shake to ensure you are getting valuable nutrition 
7. Add tomatoes – these are in season, high in vitamin A & E and so refreshing. Don’t forget to add them to your salads, wraps and as a snack on crackers with avocado 
8. Add mangoes – another delicious fruit high in nutrients especially potassium and in season. Potassium helps reduce water retention especially from sodium intake overload 
9. Frozen = ice cream – yep that’s right you may as well have the ice cream (unless your MYO). It has the same (if not more carbohydrates) and only slightly less fat. Go for natural pot set yoghurt 
10. Skip the dressing – whilst summer sides are mostly salads watch the dressings that tend to go on top of them. Stick with the basics such as a balsamic vinegar or lemon and olive oil with basil.

For more help achieving your summer goals why try a 7 DayClean Eating Meal Plan to get you eating clean, lean and delicious foods.

New Year, New Start, New You!

It's that time of year again where you have a fresh slate, a fresh start.....so what's stopping you from getting started?? Here are some tips to kick start you to achieving your goals in 2014

• Get rid of the baggage: whatever was holding back from achieving your goals – throw it out, dispose of it whatever it is remove it. If this means writing down on a piece of paper and throwing it out to symbolise that your done so be it

• Avoid the fads: Do it right from the start – don’t commit to a fad diet that will have you yo-yoing all year with your weight – seek a health professional’s advice on the best way to achieve your goals.

• Move: exercise will not only tone and sculpt your body, if you are feeling stressed and depressed from the holidays – hit the gym/ the path/a class whatever it takes to boost those endorphins. Not only will you look better you will feel better

• Set your big goal work back: Start with you big goal you want to achieve and by when (make sure this is realistic), then set monthly, weekly and even daily goals from there. You can’t achieve the big one without having some motivations from achieving the little ones along the way.

• Believe it and you will achieve: If you set yourself this big goal and are already doubting yourself that you won’t get there, you probably won’t. You have to believe you can do it that is half the battle. Find motivating pictures, quotes, videos whatever it takes to put you in the right frame of mind

• Plan you week: Not of work and household chores, plan your food and your exercise. What day you are going to eat what and how much, what you are going to train and for how long. If you have no idea where to start – contact your health professional to get you on the right track

• Keep track: food, exercise diaries, journals, photos, apps whatever works for you to keep track of your intake, output and progress. One of my favourites is Doc’s Diet Diary

• Stick to it: You won’t know what works for you unless you stick to it. 2 days, 1 week or 2 weeks is not enough. At least 4-6 weeks to really see some changes

If you are struggling with motivation, or have no idea where to start with your food to achieve your goal simply email naednutrition@gmail.com to find out more about a personalised meal plan