5 easy was to beat fEaster

It's that time of year when chocolate is in abundance and everyone eats it like it's in short supply! Here are 5 helpful tips to get you through the Easter break

1. Chocolate is on the shelves 365 days of the year, so don’t worry it’s not only available just for the 4 days of Easter. Plan a treat, enjoy it and move on!  
2. Add some extra exercise. Most of you have 4 full days off work (or if you were smart and took 3 days you have 10 days free), use this time to add in some extra exercise that you enjoy, going for a walk with a friend, jog along the beach 
3. If you get given lots of chocolate & really don’t want to eat it & throw off your healthy eating, give it away to someone less fortunate.  Better yet, set the example and buy something non-chocolate based for Easter : )  
4. If you’re worried about over eating, here is how you over come it.Stick to your normal size plate and what you would normally eat at that meal time. Just because it’s there in front of you…doesn’t mean you have to eat it. Take some home for leftovers and save yourself the trouble of doing food prep for the next day 
5. Swap a chocolate egg for a chickens egg! Check out the comparison in nutrients…it speaks for itself: 

	Solid Chocolate Egg 100g	Hard Boiled Whole egg 100g
Energy	2206 kJ	583 kJ
Total Sugars	54.6 g	0.3 g
Protein	7.6 g	12.4 g
Fat	30.5 g	9.5 g

Have a safe and happy Easter break!

Up & Go Vs Smoothie - A product review

I have had Up & Go come up a lot recently in pre-consult questionnaire’s, as well as speaking to people about breakfast so I thought it was high time to give you a REAL review on this ‘quick breakfast’ as many have stated…“Isn’t it as good a smoothie?” Let’s review

In a 250ml ( 1 serve) of an Up & Go

Nutrient	Amount
Calories	198
Protein	8.5 g
Fat (total)	3.8 g
Saturated Fat	0.5 g
Carbohydrates (total)	30. 3 g
Sugars	19 g
Sodium	175g

Most people would be having 2 of these and still feeling hungry after. This means 60g of carbohydrates and only 17 g of protein and 7g of fat.  Not an ideal breakfast. Now let’s compare this to a smoothie that you can make at home (say the night before) so it becomes an ‘on the go’ breakfast

Smoothie (500ml serve) – milk, raspberries, protein powder, chia seeds, yoghurt, water

Nutrient	Amount
Calories	454
Protein	23 g
Fat (total)	18 g
Saturated Fat	9 g
Carbohydrates (total)	22.6 g
Sugars	22.3 g
Sodium	154 g

This 500ml serve of a smoothie has LESS carbohydrates when compared to the 250ml Up & Go BUT has almost 3 x the amount of protein and 4 x the amount of fat = satiety. It is so important to have a good source of protein, carbohydrates, fats and antioxidants first thing in the morning when you are ‘breaking your fast (breakfast)’

For more information on improving your breakfast contact naednutrition@gmail.com

Clean Coconut Crusted Chicken

I quickly get bored with chicken breast so I am forever looking at ways to make it more exciting and more appealing to me because it’s so high in protein and so lean.  After much experimentation I came up with me Clean Coconut Crumbed Chicken recipe. The beauty about this recipes is it’s gluten free, dairy free and increases the protein, essential fatty acids and nutrient content to the chicken meal.

Serves: 4

Prep Time: 10minutes

Cook Time: 30 minutes

Ingredients

·         500g Free Range Chicken Breast

·         1/3 cup of almond meal – into bowl 1

·         2 whole eggs – whisk into  bowl 2

·         ½ cup gluten free bread crumbs – into bowl 3

·         ½ cup shredded coconut – into bowl 3

Method

Preheat your oven to 180°C fan forced. Cover a baking tray with baking paper

1. 1.       Cut chicken breast into fairy thin palm size pieces. 
2.           Place chicken piece into bowl 1 and coat with almond meal – dust of excess 
3.           Then place the chicken piece into bowl 2 to coat the wht egg mixture – allow excess to drip off 
4.           Lastly place the chicken piece into bowl 3 and coat with the breadcrumbs and coconut – dust of the excess 
5.           Place the chicken on a baking tray. Repeat with the rest of the chicken pieces 
6.           Place the tray of chicken into the oven and cook for 30minutes or until golden brown

Serve with your favourite side salad

I severed mine with a broccoli salad and parmesean crusted zucchini