Healthy Hot Chocolate

The winter chill is here & you may be craving particular foods (mostly chocolate) to keep you warm! But why are you having these cravings?

What causes food cravings?

• Low energy
• Boredom
• Poor diet
• Nutrient deficiencies
• Stress
• Depression
• PMS
• Insufficient calorie intake
• Alcohol/Hangover
• Dealing with emotions
• Food Intolerances
• And much more!

Specific chocolate cravings can be more specifically linked with magnesium deficiency.

Foods high in Magnesium

• spinach
• broccoli
• pumpkin seeds
• sunflower seeds
• sesame seeds
• flaxseeds
• cucumber
• green beans
• celery
• kale

Alternative you can take a magnesium supplement such as Bioceuticals ultramuscleze night or P5P

A great way to satisfy those chocolate cravings is with our Healthy Hot Chocolate recipe

Ingredients

• 100ml A2 milk (or almond milk)
• 1 tsp of coconut sugar
• 1 tbl of raw organic cacao (cacao vs cacao blog post)
• 200ml boiling water

Method

• Boil the kettle
• In a mug add milk, coconut sugar and cacao. Milk thoroughly
• Add boil water and mix well

Nutrition Information
Servings per package:	1.00
Serving size:	325	ml
	Average Quantity per Serving		Average Quantity per 100 g
Energy	335	kJ	103	kJ
Calories	80	cal	25	cal
Protein	4.1	g	1.3	g
Fat, total	4.0	g	1.2	g
- saturated	3.1	g	0.9	g
Carbohydrate	6.3	g	1.9	g
- sugars	5.2	g	1.6	g
Sodium	49	mg	15	mg

To find out how to adjust your nutrition intake and reduce cravings contact us at admin@naednutrition.com.au

Cacao VS Cocoa

Cacao, Cocoa - same same but different right? Not quite and here is why...

	Cacao	Cocoa
What is?	Cacao is a raw superfood that comes from cacao beans. It is the purest form	Cocoa is cacao, roasted
What nutrients is it high in?	Antioxidants Magnesium Iron Potassium Zinc Healthy fats Fibre Protein	Less of each nutrient when compared to cacao particularly fibre and healthy fats
Pros	Promotes cardiovascular health Improves mood Reduces insulin resistance Very high source of antioxidants Excellent source of nutrients	Slightly less health benefit due to heating procedure
Cons	Bitter and rich in flavour	Mostly teamed with high sugar, milk fats, hydrogenated oils and artificial flavourings in products
Most common forms	Powder Nibs Butter	Powder

Which one do I pick?

The rawest form of the food is the best option. When making your own hot chocolates, smoothies, protein balls or dessert the raw cacao (organic if you can) is your best option in terms of health, longevity and a fat loss. Majority of cheap cocoa powders are going to be teamed with sugars. When choosing an item premade your cacao is always going to be better – just be sure to check what it is teamed with (hydrogenated oils/ sugars etc.)

Need a healthy chocolate fix? Try our Crunchy Protein Balls recipe

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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!

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!