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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Smoothie Bowl

Smoothie bowls are currently taking over our social media and we have to admit they look delicious! But are these colourful fruit filled bowls actually good for us? At Naed Nutrition we get excited about breakfast, the endless array of options that start your day in a positive way and fuel yourself for the day ahead; smoothies have to be one of our favourites. Smoothies are a fantastic fast and convenient breakfast option especially for those on the go, simply prep and portion your smoothies and freeze in zip lock bags for the week ahead to grab out in morning, blitz and go!

When preparing smoothies limit yourself to one piece or 1/2 -1/4 cup of fruit, try to add some greens like a handful of kale or baby spinach, and add a protein source; whether a scoop of a good quality protein powder (we recommend Boomers Whey Protein Isolate) or 1-2tbs of LSA mix or mixed unsalted nuts and seeds. By adding a protein source to your smoothie you assist to regulate insulin and blood sugar levels, stay fuller for longer, and create a slow release energy that will last you well into morning tea.

A smoothie bowl is essentially a smoothie poured into a bowl topped with an array of fruits, nuts, and seeds. They can be a delicious meal eaten any time of the day filled with an array of nutrients, just ensure you don't add too many toppings as you have already blitzed up your requirements in the smoothie, therefore by adding an additional array of toppings you are essentially adding extra calories that you may not require, depending on your activity level for the day. The recipe below details a smoothie bowl of a healthy portion size!

Ingredients

1 scoop of protein powder

1/4 cup of berries or 1 piece of fresh fruit

2 handfuls of baby spinach or kale

150mL unsweetened unflavoured almond milk

1 tbl natural probiotic yogurt

1 tsp of chia seeds

1 tsp flax seeds

1 tsp roughly chopped walnuts

Directions

Blend protein powder, berries/fruit, spinach/kale, unsweetened almond milk and yogurt in a blender until smooth. Pour into a bowl and top with chia seeds, flax seeds and walnuts. Enjoy!

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!

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

Detox Secrets

I often get asked about detoxing the body: how is the best way to do it & what supplements do I need to take? But first let’s go back to the begging

What is a detox?

A process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification which is carried out by the liver

How does detoxification work?

Funnily enough your body will naturally do this process if you feed it with clean and healthy foods. Your body unconsciously removes toxins from your body as we ingest & inhale pathogens, toxins, chemicals and allergens. Your liver is the main contributor to the detoxification process. Your liver has 2 detoxification pathways – Phase 1 & Phase 2

Phase 1: Involves taking the toxic chemicals and metals from our food and environment are converted to a much less harmful fat soluble chemical by the enzyme p-450

Phase 2: Involves converting the fat soluble chemicals to water soluble chemicals to be passed out through bodily fluids i.e. bile & urine through 6 conjugation pathways

To improve & promote the detoxification process on your body try to increase these specific nutrients & foods

Phase 1

• ·         High protein foods – nuts, seeds, lentils, beans  meat, seafood, eggs
•           B vitamins – greens, mushrooms, nuts, seeds, dairy
•           Vitamin C – broccoli, cauliflower, blueberries
•           Green Tea

Phase 2

• ·         Cruciferous vegetables – broccoli, cauliflower
• ·         B12  – eggs, fish, poultry, meats
• ·         Glutamine – dairy, meat, poultry, cabbage, spinach
• ·         Garlic
• ·         Iron – red meat,  spinach
• ·         B vitamins – greens, mushrooms, nuts, seeds, dairy
• ·         Folic acid – green leafy vegetables

Having a combination of both phase requirements is import for a balanced detoxification (despite some of the nutrients inhibiting the other pathway)

Reduce the following nutrients that inhibit the detoxification pathways:

Phase 1

• ·         Some medications
• ·         Onions
• ·         Grapefruit
• ·         Turmeric

·          

Phase 2

• ·         Smoking
• ·         Some medications
• ·         Vitamin deficiencies

Complete detoxification from the body includes abiding by the following protocols

Increase

·         Water - Water cleanses the liver and kidneys.

·         Organic intake to avoid exposure to harmful toxins & chemicals

·         Variety of intake (particularly protein)

·         Good fats –fish, nuts, seeds avocado

·         Raw fresh fruit & vegetables (high in B vitamins and vitamin C)

Avoid

·         Large amounts of sugar – creates toxic fat

·         Food & nutrient intolerances

·         Coffee & caffeine (limit intake)

·         Trans & hydrogenated fats

Your body is efficient at detoxing itself providing a balanced intake is in place and undertaking strict detox protocols should always be discussed with your health care practitioner 

Contact Naed Nutrition at admin@naednutrition.com.au to help get your body naturally detoxing with the correct nutritional intake for you

Crunchy Protein Balls

The humble protein bite has been revamped to create the Crunchy Protein Balls recipe. Enjoy!

Ingredients

• 1 cup almond or coconut flour
• 1 scoop protein powder
• 1/4 cup sesame seeds
• 1/4 cup chia seeds
• 1/4 cup cacao powder
• 1/2 cup nut butter
• 1 tablespoon coconut oil (liquid/melted)
• 2 - 3 tablespoons maple syrup or rice malt syrup

Directions 

1.  Combine all ingredients into a food processor and process until well  combined and in a crumbly, paste-type consistency. 2.  Scoop small spoonfuls and squeeze tightly in the palm of your hands then roll between the palms of your hands into a small ball shape. If your mixture crumbles add some more coconut oil 3.  Serve plain, or roll in sesame,  coconut flakes or chia seeds. 4.   Refrigerate and they will become firmer. Naed Nutrition    www.naednutrition.com.au

Naed Nutrition’s Christmas Survival Guide

Tis the season to eat more, drink more and move less but as a result Australian’s will gain 3-4 kg over December through to January (because let’s face it the festive season doesn’t finish until AFTER the Australia Day long weekend.) Here are my top tips to surviving the silly season

It’s ok to say no

It’s ok to say no I won’t have another drink, it’s ok to say no I don’t want have a second dinner it’s ok to say NO. It’s not about being rude it’s self-preservation and understanding that it will probably bother the person asking you more than it bothers you. People show love with food so it’s about being tactful with your response. It’s as simple as saying

“No thanks I won’t have another wine I am driving “or

“Thank you so much for the offer for dessert but I am so full from dinner can you pack me a takeaway portion so I can have it later (this doesn’t mean you actually need to eat it)”

Re-gift those sweet treats

if you get chocolates as a present (& we all do) don’t even let them cross your front door. Re-gift them or bring them into work/school/family members’ house/social gathering. The less temptation in your house the better

Shop a normal shop

During December it is almost like the apocalypse is coming and everyone is stocking up for hibernation. Stick to your normal portions, shop with a shopping list and don’t feel like you have to overspend because everything is on special and you think you might eat it or so & so is coming over so maybe you should have a backup (who are you kidding) – shop on a full stomach and stick to your list

DO NOT skip the exercise

Yes it is a busy time of year, yes there are more events, but guess what there is more food & alcohol so if anything you should be exercising more. You have worked your butt off to get where you are this year DO NOT get slack because others around you may be. You will have to work twice as hard to get where you are, remember consistency is the key

It’s not just about the food & booze

 Remember this time of year is for spending time with your family and friends – enjoy the company and divert your attention. Have your event at the beach & play some backyard cricket, if it’s a party get up and dance

Never arrive hungry

No matter what event, what function it is always pre-eat, especially if you don’t know what’s there or what time you are eating. It will make it much easier to control your food intake over the day/evening

Hydrate, hydrate, hydrate

The first thing out the window is water – water will be your saviour. It will be your saviour from over eating, over drinking, feeling hung over, skipping workouts & being productive. Always bring your bottle of water with you

Have a safe a happy holiday season from everyone at Naed Nutrition

P.s Don’t forget to check out Naed Nutrition’s Christmas Special