Thursday, 5 January 2017

Getting Back To Basics

Nutrition is the science of nutrients and how they are digested, absorbed, transported, metabolized, stored, and eliminated by the body. This means what you eat will affect your health, how much fat you lose, how much muscle you can gain, how energetic you feel and so much more.
Here are Naed Nutrition’s top tips to improving your health & wellbeing
Keep hydrated: water is important for
Boosting energy & Aiding the absorption of water soluble nutrients
Elimination of toxins which is needed for  WEIGHT LOSS and for fat metabolism,
Joint mobility & Improving cognitive function
You need to eat fat to burn fat. When you are wanting to burn body fat and lose weight you want to focus on the unsaturated fats such as monounsaturated fatty acids (MUFA’s) and polyunsaturated fatty acids (PUFA’s). 
MUFA’s : olive oils, avocado’s nuts & seeds
PUFA’s (Omega 3’s): fish, nuts, seeds & algae
Eat High protein foods as they allow the body to burn fat by satiety. It allows you to limit excessive carbohydrate intake by keeping you full, controlling appetite, levelling blood sugar levels and increasing metabolism. Protein is found in:
Red meat, poultry, fish, eggs, nuts, seeds, beans and legumes
Eat Carbohydrates in moderation. Carbohydrates are important for burning fat. Good carbohydrate sources are
Fruits, vegetables, whole grains, rice, seeds, legumes and sweet potato
Removed Refine Sugars: white breads, pasta, sugar, lollies (adding to coffee, tea, cereal); these highly refined sugars spike insulin levels and eventually feel you leaving low on energy, depletes essential nutrients from your body, affects your liver and promotes weight gain.
1 x treat per week: If you’re 100% focused on clean eating & weight loss, don’t convince yourself that a ‘treat’ more than once a week is ok. A treat can be anything from chocolate, to alcohol, to a big pasta meal. Once a week until you get to your goal is enough to keep you focused on your goal without depriving yourself, your goal is bigger than that block of chocolate!
Increase your veg: for most people this is the most difficult and here are some helpful hints
Cut up carrot and celery to snack munch on during the day
Make a fruit salad or have a piece of fruit as a snack
Make a stir fry with veggies you don’t normally eat
Try a Green smoothie
Add an extra cup of salad to lunch & an extra cup of vegetables to dinner
Plan & Organise your food:
Plan you meals AND snacks AND include the weekend: Write it down from Monday to Sunday, breakfast through to Supper, every meal & you want to eat. A common mistake people make is forgetting to plan their food for the weekend as well as during the week
Prep what you like with lots of variety: If you don’t like cooking & freezing meals you don’t have to, your prep can be portioning out your meats & protein, cutting & washing & separating all your veggies for the week. You will be amazed at how much time you will save during the week
Portion control: Just because you have cooked up 1kg of chicken that is to die for doesn’t mean you eat it all in a day: portion out the correct portion and spread it out to get the best variety
If you need more help with your nutrition contact sinead@naednutrition.com.au

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