New Year - New You! 5 Steps to Setting Goals in the New Year

Our amazing friend and affiliate at Insite Mind; Alisa Illich has put together a 5 step plan to set new goals for the new year. At Naed Nutrition we encourage the clean slate the new year brings, which allows us to forgive and forget the bad habits we had in the year that has past, and create new and healthy habits for the year to come!

Step 1: Understand what feeling stuck looks like

We often feel frustrated, regretful and depressed about the past, but we need to feel excited and inspired by the future! The first step to becoming unstuck is to take a step in the right direction and create action, therefore moving forward.

Step 2: Identify where you would like to create a goal

Have a think about what goal you would like to set for the new year. There are many areas in our lives that we feel stuck particularly around nutrition:

• Weight loss
• Health
• Wellness
• Fitness
• Mindset

For each of the aspects you have connected with, do you feel stuck in the past or the future? Examples could be as simple as regretting that slice of cake you ate for dessert last night, or opting for a sleep in rather than getting up early for your morning run. Perhaps you are unstuck in future, not knowing how fulfil a desire to become healthier in the future.

Step 3: Alignment

Before we can take action to move forward in the areas we stuck in we must first align ourselves. This means we must get into the right head space and become inspired to make decisions and create actions. We can do this by:

• Meditation
• Appreciation
• Breathing
• Affirmations
• Exercise

What are you going to commit to in order to move your energy into the right space before moving onto the next step? 

Step 4: Setting Goals

A useful way of creating powerful goals is through the use of the acronym SMARTIES..

S - Specific

M - Measurable

A - Achievable 

R - Realistic

T - Time Bound

I - Inspirational

E - Emotional 

S - Success

Create a goal for the areas you identified in step 2. Examples could be to increase your exercise, lose weight in the new year, feel healthier or improve your health.

Step 5: Create an action plan

What am I currently doing to achieve my goal?
What are the things I need to be doing to achieve my goal?
What are some of the challenges I may face?
How am I going to overcome these challenges?
What actions am I going to commit to, to achieve my goal?

For example, rather than planning to meet your friends and family for lunch or coffee, plan to meet for a walk, or have a picnic at the park.

If you plan to eat healthier, write a shopping list to avoid purchasing unwanted unhealthy items and avoid ordering take away.

If you have a weight loss goal for the new year contact Naed Nutrition to discuss how we can help you achieve the,.
If you require additional assistance in setting goals and shifting your mindset contact Insite Mind 

Christmas Leftovers

We are often left with an expanse of leftovers after christmas dinner, which we often throw away or eat unwisely for the next few days, even weeks. Naed Nutrition have put together a few tips and tricks to help you use up those leftovers in healthy and smart ways!

• First of all, plan and prepare! Talk to your butcher, fish monger, fruit & veg grocer, and ask family and friends to RSVP to your Christmas and New Year events, this way you don't waste money and preparation time from buying too much food.

• Use everything! Nothing has to go to waste when it comes to carving up your Christmas ham or turkey. Keep and freeze the turkey carcus and ham bones to later make a hearty and healthy stock which can be used for an array of healthy recipes including soups, risottos, poaching etc. You can also freeze leftover slices and pieces of meat, ensuring you put them in a sealable container to later use in soups and lasagnes. Use all leftover cooking juices to make your own gravy, this way you avoid powdered gravies such as Grovox, that are high in salt, additives and preserves, plus the flavour of a home made gravy outweighs any pre-packaged variety.

Think healthy leftovers! 

• Turkey roll ups. Simply place sliced cucumber, capsicum, carrot and avocado in a slice of fresh turkey and roll it up. A simple and absolutely delicious snack that is high in protein, healthy fats, vitamins and minerals!

• Frittata. Use leftover rated vegetables and meat to make a healthy frittata. Simply place vegetables and meat in a ovenproof tray and cover with beaten eggs, bake until brown. This healthy recipe can be cut into squares and eaten alone as a snack or with a side of fresh salad for lunch, helping you to reach your 5 a day!

• Salads. Use lean cuts of turkey, ham and even seafood in salads to add protein and keep you fuller for longer. Eating light salads and avoiding the leftover bread rolls and gravy will help you to feel light over the holiday season.

We hope you have a wonderful Christmas & a Happy New Year!
Naed Nutrition

How To Survive The Silly Season

The silly season is soon among us and while we are all busy organising gifts and ordering our turkey, its important to remember that the silly season doesn't have to compromise your waistline.

Christmas and the new year is a time of warmth and cheer, spending time with family and friends, enjoying food and wine. But we often over do it in the eating and drinking department leaving us feeling sluggish and irregular, formulating new years resolutions to get us back on track. Naed Nutrition has put together a few tips to help you survive this years silly season!

• Keep up your exercise/training routine throughout the holidays. The worst thing you can do is skip a day and make excuses not to go, this makes it harder to get back into your routine post holidays. Keeping up regular excercise ensures those extra mince pies and gravy won't compromise your waist line.

• Keep yourself occupied. Keeping yourself busy through your holidays, whether taking the kids out to the park or the beach, catching up with friends and planning days out ensures you don't snack on unwanted leftovers.

• Keep hydrated! The christmas season is certainly dominated by sun and dry heat that leaves us feeling lethargic and dehydrated. Ensuring you keep your fluids up will assist to digest your christmas dinner and lessen the severity of those post christmas party hangovers. Regular intake of water will also assist to boost metabolism and prevent boredom snacking.

• Plan activities or games to enjoy on christmas, boxing and new years day. Planning activities to engage in on the big day keeps everyone occupied, meaning you will eat and drink less, while making the most of time spent with family and friends.

• Christmas dinner doesn't have to mean roast ham, and turkey drenched with gravy. You can easily create a healthy christmas meal without compromising your waist line. Choose seafood, light salads and fruits that are refreshing in the summer sun, leaving you feeling light and fresh, not sluggish and lethargic!

Naed Nutrition would love to wish all of our amazing clients and affiliates a Merry Christmas and a Happy New Year!

We look forward to seeing you in the new year helping you to reach those new year resolution goals!

Moroccan Zucchini & Chick Pea Salad

This Moroccan inspired salad is hearty and satisfying. A fantastic side to any meal or even eaten alone, this recipe is sure to become one of your favourites!

Zucchini's are certainly the highlight of this dish, offering a hearty and wholesome texture. Zucchini's are often used as a meat alternative that delivers protein, folate, potassium, phosphorus, magnesium, vitamin C, plus many more! The addition of chick peas to the following dish ensures satiety, while alike other legumes and pulses acts to assist cardiovascular and digestive health.

Serves 4 - 6

Preparation & cook time  ~ 20 minutes

Ingredients

2 zucchini's
2 - 3 tbls extra virgin olive oil
400g can chickpeas, drained and rinsed
Bunch fresh coriander, roughly chopped
1 red onion, finely chopped

1tsp paprika

1tsp ground cumin

1tsp organic local honey

Juice of 1 fresh lemon

4 tbls extra virgin olive oil

Method

1. Slice each zucchini length ways into thick slices, and arrange over a grill pan on medium heat. Lightly brush either side of the zucchinis slices with extra virgin olive oil, and sprinkle with a pinch of pink himalayan sea salt and freshly cracked black pepper. Cook until tender for around 8-10 minutes. When cooked, remove from the grill pan and cut each slice into quarters.

2. Place grilled zucchini quarters and can of drained and rinsed chickpeas into a bowl. Add fresh coriander and red onion.

3. To make the dressing add paprika, cumin, honey, lemon juice and extra virgin olive oil into a clean jar, place on the lid and shake well. Once combined, pour over zucchini and chickpea mix, and toss to combine. Serve and enjoy

Green Tea x 50 is not Green Tea

I have been asked about this supplement on numerous occasions, and come across clients with the misinformation that Green Tea x 50 is green tea. This post will describe how the two items differ.

What is Green Tea?

Green tea is made from Camellia sinensis leaves that have undergone minimal oxidation during processing. 

What does Green Tea contain?

B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine.

Like any other caffeine containing item there can be side effects with the amount you consume depending on sensitivity levels. These include such as nausea, vomiting, mood changes, restlessness, heart palpitations and insomnia. 

There is 25mg of caffeine per serve
(A regular coffee can contain from 120mg-220mg caffeine per serve)

Benefits of Green Tea

•          Reduce blood pressure
•          Control blood sugar levels
•          Boost metabolism
•          Reduce cholesterol levels
•          Reduce inflammation
•          And much more

What is Green Tea x 50

Green tea x 50 marketed as a concentrated green tea supplement providing you with the benefit of 20 cups of green tea in one serve

What is in Green Tea x 50?

Green Tea Extract (16%) – is mostly safe and is beneficial for boosting metabolism, cancer prevention and reducing LDL cholesterol, it can also causes issue in those with anaemia, diabetics, digestive concerns, mood disorders, glaucoma, liver concerns and osteoporosis just to name a few. Side effects include nausea, vomiting, mood changes, restlessness, heart palpitations and insomnia. There can be a negative interactions with statins, drugs affecting liver enzymes that remove caffeine from your body such as antibiotics, antihistamines and the contraceptive pill. There is 27mg of caffeine per serve

Resveratrol Extract (5.5%) – is mostly safe and for the most part can help reduce LDL cholesterol levels & increase HDL cholesterol levels, however it can interact with some statins, antibiotics, antihistamines, voltaren, Panadol basically any medications that are changed by the liver. This means the medication will take longer to break down increasing the effect AND side effects of the medication

Maltodextrin – natural but highly processed. Generally, maltodextrin comes from corn, rice, or potato starch. It is a carbohydrate. It can affect blood sugar levels and negatively affect your gut flora

Ascorbic Acid - an isolate of Vitamin C and safe to ingest providing there is no allergy to this compound. The amount that is used is not listed and an excess of ascorbic acid is most likely to be diarrhoea as your body excretes the excess.  

Xylitol – is a sugar alcohol general found in small amounts of fruits. Whilst in small amounts pose no risk, in large amounts (amount is not listed on this product) can cause bloating, diarrhoea, spike blood sugar levels, diabetes and promote tumour growth

Citric Acid - is a natural preservative found in citrus fruit. Side effects from this preservative in excessive amounts are nausea, diarrhoea, bloating cramps but can be severe as swelling and tingling in your extremities. It can react with supplements containing calcium, antacids, decongestants, UTI and lithium medications.

Natural Flavours & Colours – this means there are other flavours and colours that do not need to be listed in or named in specific amounts. This will only be a concern if there is an allergy to a paritcular colour or flavour.

Malic Acid – found in apples this will add the sour content to the product and is safe to ingest and mostly used in topical creams, however it has also been found useful for fibromyalgia sufferers.

Alfalfa – is a beneficial herb which can lower cholesterol levels, reducing inflammation and levelling blood sugar levels. It should not be consumed in excess in pregnancy or oestrogen sensitive conditions as it is seen as a phytoestrogen, it can also increase the symptoms of auto-immune diseases.  Medications it may affect include warfarin, contraception pills and immune suppressants

Sucralose- is a synthetic sweetener that the body is unable to metabolise. It is a sweetener which through many studies have should to cause migraines, gastrointestinal issues as well as a possible link to some cancers only in excessive amounts

Pepper – is often used to enhance the absorption rates of some nutrients and a power nutrient. An excess of pepper can affect any medications that are changed by the liver (as listed above)

Fortunately this product lists all ingredients included (anything less than 5% does not have to be listed) and it is recommended at serve 2 serves per day (3g per serve). This product also meets all TGA guidelines & all ingredients are listed are minimal amounts as directed by TGA 


Before consuming any supplement it is important you are aware of the ingredients and it is important to contact your health care professional to help decide whether a product is safe for you. If you have any questions about supplements you are taken please contact Naed Nutrition at admin@naednutrition.com.au

Spicy Stuffed Chicken Breast Recipe

This delicious stuffed chicken breast is one of my absolute favourites and I cook it weekly. Its full of flavour and goodness delivering a moist chicken breast stuffed with spices and nuts. Quick and easy to prepare its a must have mid week meal!

Serves 4

Preparation & cook time  ~ 40 minutes

Ingredients

100g mixed colour quinoa

2tbs extra virgin olive oil

1 large onion, thinly diced

2 garlic cloves, crushed

1 knob of fresh root ginger, grated

1tsp ground cinnamon, plus a pinch extra 

1 tsp ground turmeric

1 tsp ground paprika

1 tsp ground cumin

1 tsp ground cardamon
Pinch ground black pepper

1/2 apple diced into small squares, skin on

60g raw almonds, roughly chopped

Handful of baby spinach

20g fresh coriander, roughly chopped

4 chicken breasts

Method

1. Cook quinoa according to package instructions. Allow to stand.

2. Preheat oven to 200C or 180C fan. 

3. Heat extra virgin olive oil in a medium pan, and add onion, ginger, garlic, spices and black pepper. Fry until onion is soft and translucent. Add chopped apple and cook for a further 3 minutes. 

4. Take pan off the heat and pour mixture into a heatproof bowl, add cooked quinoa, chopped almonds, baby spinach, and coriander and mix well.

5. Cut chicken breasts open so its flat like a book, without completely cutting them in half, ensure the top can be folded over. Stuff the stuffing mixture into the chicken breast and fold over the top of the breast. Place the tightly packed breasts into a small baking dish, filling the rest of the dish with any remaining stuffing. Rub the top of the breasts with additional cinnamon and bake the breasts for 25-30 minutes, or until liquid runs clean when breast is cut into.

Serve with some mixed steamed vegetables or fresh salad for a nutrition and flavour packed meal!

Oxidative Stress & Cancer Development

I recently attended an integrative oncology seminar that ignited an interest in nutrition and cancer prevention, therapy and treatment. I wanted to share some of the eye opening information I learned in terms of oxidative stress and its role in cancer development, and how nutrition therapy can help to prevent its progresssion.

The cells within our bodies undergo millions of divisions every day, and these divisions are highly sensitive to oxidative damage and stress. Oxidative stress occurs as a result of a build up of free radicals, otherwise know as ROS (reactive oxygen species), these molecules are a byproduct of energy consumption within mitochondria, the powerhouses of our cells. Everyday activities such as breathing, eating and exercising produce free radicals. These free radicals can accumulate in high amounts and damage our cells and leave tissues unable to function correctly, leading to the formation of health conditions and disease, including cancer.

There is a specific time of cell division that is sensitive to oxidative damage known as the spindle checkpoint, this is a stage of cell division that safeguards chromosome division to ensure the correct number of chromosomes are formed, if there is any error in cell division this checkpoint will halt division while the error is fixed. Oxidative stress overrides this checkpoint and therefore can result in aneuploidy, which causes an abnormal amount of chromosomes to form in a cell and DNA damage. This cell instability can lead to malignant tumor formation.

Aneuploidy can be reduced by the lifelong supplementation of antioxidants. Antioxidants are naturally occurring chemicals found in certain foods that prevent cell damage, help to maintain tissues and prevent disease. Chromosomal instability characteristic of cancer formation can be reduced via the intake or supplementation of the following antioxidants:

CoQ10 – An antioxidant essential for basic cell function and co enzyme used in energy production. CoQ10 is produced within the body but can be obtained via diet and supplementation.  CoQ10 is found naturally in beef, poultry, fish, soybean & canola oil, sesame seeds, pistachios, fruits and vegetables such as broccoli, cauliflower, oranges and strawberries.

Vitamin E – A fat-soluble antioxidant that is one of the body’s primary defenders against free radicals, acting to prevent oxidation of polyunsaturated fatty acids and other lipids. Vitamin E is particularly beneficial in preventing LDL cholesterol oxidation, reducing risks of heart disease.  Vitamin E is found in polyunsaturated plant oils, leafy green vegetables, wheat germ, whole grains, nuts and seeds.

Plant Flavonoids – Found in green tea, soy, milk thistle, turmeric and ginger, flavonoids are a group of phytochemical's with antioxidant and anti-inflammatory properties that act to maintain cell membranes. 

Therefore, through regular intake of coQ10, vitamin E and a range of plant flavonoids, oxidative stress can be reduced effectively reducing cell instability caused by free radical damage and reducing risks of cancer progression.

Traditional vs Microwave Rice

Brought to Australia around 1850 by Chinese gold prospectors, rice has become a staple of our diet. Their varieties continue to expand as we as consumers demand convenience and nutritional value, from microwave steamed rice to wild black rice, there is an expanse of rice varieties to choose from in your local super market that offer different textures, taste and nutritional value. The table below summarizes some common rice varieties and details their cost and nutritional value.

Variety of Rice	Cost per 100g	Nutrients per 100g
		Protein	Carbohydrate	Fibre	Potassium	Magnesium	Niacin	Sodium
Brown	0.32	7.6	72.5	3.9	266mg	111mg	6.4mg	<0.5mg
Microwave Brown	1.32	4	34	3	130mg	52mg	1.2mg	<5mg
Jasmine	0.32	7.2	78.8	<1	78mg	0	0	<5mg
Microwave Jasmine	1.32	2.9	33.5	<1	9mg	0	0	<5mg
White	0.25	6.8	79.1	<1	82mg	0	0	<5mg
Microwave White	1.32	3	39	<1	47mg	0	0	<5mg
Brown Rice & Lentils	0.47	10.2	68.4	6.4	342mg	108mg	5.6mg	<5mg
White Rice & Quinoa	0.47	9.1	70.3	4.7	313mg	134mg	2.7mg	<5mg
Wild Rice Mountain Blend	1.10	8.2	74.4	4.1	207mg	117mg	2.7mg	<5mg

Rice can be a healthy alternative to refined carbohydrates and when high in fibre and minerals acts as a hearty addition to any lunch or dinner. Brown and wild rice have the best nutritional value in term of total fibre, protein and minerals and brown rice is one of the cheapest options coming in at 32 cents per 100g, which can be mixed with quinoa and black rice to add nutritional value while saving on cost compared to purchasing combination packs. White rice is your cheapest option especially when bought in bulk coming in at 25 cents per 100g, regretfully white rice loses its bran and germ during processing leading to a diminished fibre and mineral value producing a refined product that has a high glycemic load, meaning it significantly raises blood sugar levels in a short amount of time therefore increasing risk of insulin resistance and diabetes when consumed regularly.

The table compares some common rice varieties of fresh and microwave options, specifying significantly decreased nutritional value in the microwave options. Microwave options may be fast and convenient but they have an increased cost and contain a range of additives and preservatives. For example, microwave options contain cooked rice & water with added vegetable & sunflower oil, antioxidants, stabilisers (some of which contain soy), and distilled monoglyceride. Stabilisers act to increase shelf life, while distilled monoglyceride is used to remove impurities, these two chemicals are triglycerides or better known as trans fats and therefore can increase risks of heart disease, cholesterol, cancer and obesity when consumed regularly.

 Sarah Campbell

Nutritionist at Naed Nutrition - Currambine