Holiday Without the Weight Gain

So you’re going on holiday…and you’re about undoing your hard work from the past 6months to get your body in pristine condition specifically for your holiday. Never fear, simply follow these guidelines & you will ensure that you won’t come back with an extra 7 kgs in excess body weight! (7kg of extra Luggage of course is ok :))

Do’s

· 2L water daily – bring bottle everywhere

· Find your nearest supermarket to buy supplies i.e breakfast/snacks/water

· Take snacks from the buffet breakfast  to do you for during the day

· Stick to your normal portions sizes as much as possible

· Share main meals and get a side of salad/vegetables

· Alcohol free nights every week

· Find a gym/park for you to exercise

· Plan active outings and day trips

· Eat regularly

· Have as much fresh produce as possible

Don’ts

· Over eat at the buffet breakfast every morning

· Fill up on bread at every meal

· Skip a meal

· Consume alot of high salt foods i.e pickles 

· Increase sugar and carbohydrate intake i.e chocolate and pasta

· Starters and desserts every night

· All you can eat breakfast, lunch, dinner

· Avoid veg

· Avoid exercise

· Alcohol with every meal

· Coffee with every meal 

· Have a lot of high saturated fat foods – i.e pastries 

For a more personalised approach to your eating simply email sinead@imperiumpt.com.au to find out how to get an eating plan creating for you & your goals.

Eating Out Without Cheating

It seems almost every social event, gathering or catch-up is revolved around food! Whether it’s breakfast with the girls, lunch with family, coffee catch up with mum or your best mates birthday dinner, every meal or snack out DOES NOT need to break your clean eating plan.

Here is a guide to each meal:

Breakfast

Breakfast is the most important meal of the day. Rule #1 is to eat what you would normally eat.  I.e. eggs on toast/oats/muesli etc. The trick is the watch the portion sizes & the added extra’s.

Example breakfast = 2 x poached eggs with spinach, tomato & mushroom on 1 x piece of wholegrain toast

Most café’s, restaurants will have something along these lines

Tips

• Swap white toast for wholemeal toast & watch the portions
• Avoided the extras of hash browns, bacon & hollandaise sauce
• Avoid that extra-large glass of juice (there is more sugar in it than you realise!)

Lunch

This meal is all about watching your portions! The mistake most people make here & getting the side of fries. Opt for the lighter option of a salad or a wrap. Make sure the for wraps  & salads, that dressing come on the side, always ask about the portion size & make sure there is enough protein in the meal so you are not starving afterward (i.e. meat/tofu/eggs etc.)

Example Lunch = grilled beef & salad wrap

Again most café’s, restaurants will have something along these lines

Tips

• Don’t be afraid to ask if the salad has dressing, or how big the portions are
• Go for the grilled, baked or steamed options
• Dessert does not follow lunch

 

Coffee Date

This is the sneaky extra that comes into a lot of people’s diets and won’t be counted as a cheat meal. If you have a piece of cake/slice/large cookie - guess what, it’s your cheat meal. Avoid overdoing the coffee, 1 x per day is ideal (2 at most). Instead choose a herbal tea or green tea.

Example= 1 x loose leaf green tea

Every café should have this

Tips

• Avoid cakes, slices, biscuits etc.
• Aim for a regular coffee not a large
• Avoid frappes & milkshakes

Dinner

This meal is generally the biggest downfall for most people. Focus on removing the extras such as entrée’s, desserts & alcohol, and instead stick with the main course (after all you only have course when you are cooking yourself!). Be mindful of the amount of alcohol you drink, this will affect your food choices, motivation for training the next day = affecting your results.

Example Dinner= baked salmon with mixed veggies

Most restaurants will have something along these lines

Tips

• Beware the Bread: it is often the first thing on offer as soon as you get to a restaurant
• Replace the side: Many dishes come with a side of chips. Swap it for some salad or cooked vegetables
• Pick an entrée size dish
• If a large portion size – doggy bag the extra portion
• Hold the additions (sauces, dressings, extra butter)

Here are some extra tips

• Avoid all you can’t eat: This a recipe for disaster, you are GUARENTEED to over eat here
• Eat slowly: Enjoy your food and the company that you choose to eat out with. Chewy your food will allow your body to feel fuller at a normal rate, digestion & absorption happened more efficiently & you won’t over eat.

If you are struggling to eat clean & don’t know where to start, get a copy of the 7 Day Clean Eating meal plan found here: 7 Day Clean Eating Plan
Or email naednutrition@gmail.com for more information 

How To Eat To Burn Fat

Yes you heard right you, you need to eat to burn fat. But how does this make sense you ask?

Eating the right food, at the right time, in the right portion is the fail safe way to achieve fat loss. You know you need to eat every 3-4hours to stimulate your metabolism but what do you eat?

Let’s start with fat, you need to eat it to lose it. Fat is necessary for growth, development, brain and heart function, satiety, reducing inflammation and actually helps burn body fat. Consuming dietary fat is important for absorption of nutrients, energy and cell membrane health. But not all fats are created equal. 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 are found in 

• olives
• olive oil
• avocado
• nuts and seeds

PUFA’s (which include your omega 3 fatty acids) are found in 

• fish
• fish oils
• nuts
• seeds 
• algae 

Our next most important nutrient for burning fat is protein.  Protein is an essential nutrient needed for growth and repair of lean muscle mass, immunity, hormone regulation and so much more! High protein foods 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 . 

High protein food sources include 

• red meat
• poultry
• fish
• eggs
• nuts
• seeds
• beans 
• legumes

Our last important macronutrient for fat burning is carbohydrates. Yes, that’s right, carbohydrates are important for burning fat! However too many carbohydrates, and the wrong type of carbohydrates will reduce the likely hood of burning fat and will promote fat storage. 

The right carbohydrates include 

Resistant starch containing:

• wholegrains
• rice
• legumes
• beans 
• potato

Fibre containing

• fruit
• vegetables
• wholegrains
• seeds

The wrong carbohydrates include 

• lollies
• fizzy drinks
• white bread
• white rice
• white pasta
• pastries 
• and more.  

The right carbohydrates promote satiety, increase metabolism, reduce stress, reduce cholesterol, promote and replace energy, control blood sugar levels, promote good digestion and brain function.

So how do these nutrients burn fat?

They promote thermogenic action in the body which leads to increased metabolism and the use of fat cells for energy occurs to support this metabolic increase.  And we all know the more muscle you have, the quicker your metabolism needs to be & the more fat your body burns.  

Other fat burning foods/liquids include 

• Green Tea
• Chilli 
• Broccoli 
• Apple Cider Vinegar 
• Salmon 
• Apple 
• Lemon
• Cinnamon 
• Capsicum 
• Berries 
• Celery

To get your own fat burning plan simply email naednutrition@gmail.com