Carbs - The Do's & Dont's

Carbohydrate are the most important energy source for many vital organs including the brain, central nervous system and kidneys.

It is also important macronutrient in out diet for fat burning. 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. 

How do I make the change from a poor carbohydrate choice to the best choice?

Poor Carbohydrate Choice	Better Carbohydrate Choice	Best Carbohydrate Choice
Cheese Burger	Steak/chicken burger + salad (lettuce, beetroot, tomato, cucumber, carrot)	Homemade lentil burger on wholemeal roll + salad
Coco Pops + milk	Toasted muesli + milk (A2)	Bircher Muesli + pot set yoghurt
Potato Chips/crisps	Corn chips + salsa dip	Hommus + vegie sticks (carrot, celery, capsicum, cucumber)
Soft drink	½ fruit juice + ½ soda/mineral water	Freshly squeezed lemon juice in water

How do I know what carbohydrates I need to achieve my goals?

Each person is different & requires a different amount of carbohydrates throughout the day to achieve their goals. Those doing more cardiovascular activity or wanting to put on mass will require more than those who are more sedentary or wanting to lose mass.

Contact us at admin@naednutrition.com.au to find out how to get the right about of carbohydrates in your day with a personalised meal plan

Going Green

You’ve heard it over & over again “Eat your green veg”, “Drink your green veg”, have your “Super greens powder (or capsule”, however you can get your greens, get them in. But why?

These veggies contain a vast amount of important nutrients such as iron, folate, fibre, zinc, potassium, vitamin c, selenium, calcium, phytochemicals, anti-oxidants and more!

What are their benefits? 

• Cancer fighting: contain Isothiocyanates that reduce the production of carcinogens in the body, prevent normal cells from becoming cancerous and protect our DNA
• Lower blood cholesterol AND the risk of type 2 diabetes: with its high fibre content
• Fight infections: Zinc & vitamin C are two crucial immune boosting nutrients
• Promote weight loss: with being a high fibre low calorie source of food
• Effective for wound healing: containing vitamin K which is needed for blood clotting
• Promote eye health: lutein and powerful antioxidant prevents macular degeneration
• Maintain & promote red blood cell health: Containing Iron and vitamin C, this allows for optimum iron absorption
• Promote bone health: with its calcium content
• Healthy skin: with vitamin A, C and zinc your skin will glow
• Growth & development: folate and the other b vitamins are essential growth and new cell and energy production
• Improve your mood: containing B6 which promote serotonin & reduces PMS symptoms
  

What are your super green veggies that should I eat regularly?

• Kale
• Spinach
• Broccoli
• Brussel sprouts
• Bok choy
• Cabbage 

 (That doesn’t mean to you don’t eat your other greens – celery, cucumber, lettuce & the rest!)

What are the best ways to eat your greens?

• Steamed broccoli, brussel sprouts, and bok choy on the side of a lea piece of fish
• Green smoothies – kale, spinach, banana, coconut water, chia seeds and agave
• Spinach, pumpkin and pine nut side salad
• Green Vegetable stir fry with ginger and garlic

For more information on getting enough greens into your diet contact naednutrition@gmail.com

Clean ChocBanana MuffinCakes Recipe

High Protein, Nutrient dense & Delicious ChocBanana MuffinCakes

An easy to prepare fuss free snack that is high in protein, high in essential fatty acids, multi-nutrient dense.

Let’s face it you can never have too much chocolate in your life – so here is a great alternative when those chocolate cravings hit.

Makes: 12 MuffinCakes

Preparation time: 10 minutes

Cooking Time: 25minutes

Ingredients

• 1 x banana
• 3 tbls A2 light milk
• 2.5 cups of IsaLean Chocolate Shake powder (plain protein powder + cacao is an acceptable alternative)
• 4 tbls of almond meal
• 2 tsps of white chia seeds
• 2 tsps of organic agave syrup
• 2 tsps of coconut oil
• 2.5 tsp of baking powder

Steps

• Preheat your oven to 180°C and line your muffin pan with parchment paper cups
• In a food processor  add the banana and milk. Mix until combined (roughly 10-15 seconds)

• Add the rest of the ingredient and mix until combined (roughly 20-30seconds)
  
• Pour mixture into prepared muffin pan (You know it’s going to be good when you lick the spoon & the batter tastes great!! :) )
  
• Bake for 25 minutes until a toothpick inserted comes out clean. 
  
• Allow to cool for 5 -10 minutes before removing from the pan
• Enjoy as a nutrient dense snack or a guilt free treat!

For more information on improving your Nutrition intake, weight loss or Isagenix products simply email naednutrition@gmail.com