Zesty Salmon & Roasted Beets Recipe

Summer is upon us and this means its salad season! Zesty salmon fillets atop a fresh spinach salad with wholesome roasted beets sounds like summer to us at Naed Nutrition, and we want to share this delicious recipe to get you excited about fish and fresh produce!

Many of us rarely eat our recommended 2-3 servings of fish a week, and many of us find it difficult to create recipes that incorporate fish. At Naed Nutrition we regularly receive comments from clients that they don't like fish or have tried it and couldn't stand the 'fishy' taste. Don't give up!  a fresh fillet of fish should in no way smell or taste fishy, the key is to buy fresh produce from your local market, grocer or fish monger.

Fresh fish, especially salmon, mackerel, sardines and even tuna can provide you with omega 3 fatty acids, specifically EPA & DHA.  Eicosapentaenoic acid (EPA) lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. While Docosahexaenoic acid (DHA), is essential for the central nervous system, brain development and normal brain function. Regular intake of omega 3 fatty acids will help to reduce joint pain, arthritis, inflammation and assist to maintain cardiovascular and brain health. Regular consumption of fish can assist to improve your health in a number of ways, therefore give this recipe a try!

Ingredients

4 small fresh beetroots, around 200g

1tbs extra virgin olive oil

1 tsp coriander seeds, lightly crushed

2 skinless salmon fillets

2 small oranges, zest of 1 and juice of ½ 

3tbs pumpkin seeds

1 garlic clove

1 red onion, finely chopped

4 handfuls of baby spinach

1 avocado, thickly sliced

Directions 

Preheat oven to 180 C, 160C fan. Trim the stems of the beetroot and reserve any tender leaves that are suitable for eating in the salad. Cut the beetroots into quarters then toss with ½ tbsp oil, the coriander seeds, and some seasoning then pile into the centre of a large sheet of foil and wrap up like a parcel. Bake for 45 minutes or until the beetroots are tender then top with the salmon, scatter over half the orange zest and return to the oven for 15 mins. If you want to toast the pumpkin seeds, put them in the oven for 10 minutes.

Meanwhile, cut the peel and pith from 2 oranges then cut out the segments with a sharp knife working over a bowl to catch the juices. Finely grate the garlic and leave for 10 minutes to allow the enzymes to activate. Stir the garlic into the orange juice and remaining oil with seasoning to make a dressing.

Remove the parcel from the oven and carefully lift off the fish. Tip the beetroot into a bowl with the red onion, remaining orange zest, pumpkin seeds and spinach leaves and toss well. Gently toss through the orange segments and avocado with any remaining beet leaves, then pile onto plates and top with the warm salmon. Drizzle over the dressing and serve.

Cooking At Home VS Eating Out

Portion sizes at our favourite restaurants, cafes and fast food restaurants have increased enormously over the decades, even doubled or tripled compared to twenty years ago. These increased sizes have created confusion around meals that have translated to increasing our portions at home, not to mention acting as a major factor contributing to our current epidemic of obesity and weight related health conditions. By creating our own meals at home, and serving our own portion sizes, we are able to avoid over eating and are more likely to eat only what we need.

By cooking meals at home and getting your children involved in the process, such as cutting up or peeling vegetables, you not only act as a healthy role model for your children, but by sitting down to eat the meal you have prepared together, you can bond as a family.

A range of fast foods and foods in restaurants and cafes have hidden fats, sugars and salts. Meals may seem healthy but in fact have a range of additives and preservatives. Meals may also be perceived as cooked on site, especially in restaurants you expect the meal to be made from scratch, but in fact a range of restaurants buy in frozen pre-made produce, that is simply heated up upon order.

The obvious incentive to cook at home is budget, it is certainly a fact that by doing a weekly shop and creating your own meals at home you can save. One meal could cost up to $70 for two people in a restaurant, when you could make the same meal at home to last you a week at the same price.

For example, you can buy a boneless chicken banquet from KFC for $24.95, this includes 12 pieces of chicken and 2 large chips, serving 4 people. You can purchase a whole roast chicken for around $5-6/kg from your local supermarket, and some sweet potato for around $5/kg.  You can easily whip up a roast chicken and sweet potato wedges for dinner with little preparation, and cooking time of around 1 hour depending on your chicken size. Why not spend a few more dollars and get a range of seasonal veggies, which you can steam in under 15 minutes. This home made meal can cost you around half the price of a take out from KFC, is easy to prepare, and will leave you with leftovers that will last you the week.  Not to mention a healthy meal that is rich in vitamins and minerals and high in protein and starch to encourage a healthy weight, compared to a KFC meal that full of salt, fat and sugars, potentially leading to increases in your risk of chronic disease.

KFC V’s Home Roast Chicken
	KFC Banquet	Home Roast Chicken
Cost	$24 .95	$21
Time	15 minutes	2 hours prep and cooking time
Portion	12 x pieces of boneless fried chicken 2 x large chips	2kg x whole roast chicken 1kg x sweet potato wedges 1 kg x greens and veg
Serves	4 x serves	10 x serves

Sarah Campbell
Naed Nutrition - Currambine

Need help planning your meals? Simply email admin@naednutrition.com.au to learn how you can make the most of your meal planning and food prep. 

8 Ways to Quit Sugar

If you are one of those people that get that 3:30itis sugar craving this entry is for you!  Too often I am seeing a client’s food intake revolved around sugar in each meal. I’m not saying you should stop eating natural sugars such as fruit by any means – I am talking about those refined & added sugars. But why are they so bad in large quantities?

Health effects of too much refined sugar

• Spiking you insulin levels too much & too often can lead to weight gain (not to mention you feel like you are on a rollercoaster ride with your energy going from extreme highs to extreme lows)
• Weakens your immune system
• Increases anxiety
• Promotes tooth decay
• Increases triglycerides (a type of fat) which increases your risk of heart disease
• Increases fatty deposits in the liver
• Causes mineral deficiencies 
• Causes headaches and migraines

Just to name a few

So what types of sugar are you talking about? Added sugars in products

• Cane juice and cane syrup
• Corn sweeteners and high-fructose corn syrup
• Fruit juice concentrate and nectars
• Honey
• rice/corn/maple/malt/golden/palm/malt syrup
• Molasses
• brown sugar
• fructose
• maltose, sucrose, glucose, dextrose
• Raw sugar.

These can be found in (but not limited to)

• Fast food 
• Cereals
• Bread & baked products
• Canned & packed products 
• Ready-made meals
• Flavoured dairy 
• Soft drink & Juice

BUT be careful - Just because there is ‘no added sugar’ on the label…doesn’t mean there isn’t already ALOT of sugar in the product for example strawberry jam.

Here are some ways to reduce sugar in your diet

1. Admit you are addicted to sugar. If you find yourself always wanting that chocolate bar in the afternoon, something sweet to finish your lunch or dinner. You need to reduce your sugar intake. Once you can admit to yourself you need to reduce/remove it from your diet the next 9 steps are much easier
2. GET IT OUT OF THE HOUSE: Rid you house of anything with sugar. That’s right a full fridge & pantry clean out it. Remember out of sight – out of mind.
3. Give yourself 2-3 weeks for it to get out of your system: Remember not to use sugar as a treat in the afternoon because you have been so good all day. Use a protein based snack 
4.  Drink more water: not only with this curb your cravings it will stop you from reaching for the coke as a pick me up as well as detox the body from sugar
5. Treat yourself: Find alternative treats to straight sugar such as lollies. Make your own sweet treats using alternatives such as lemon bliss balls, or banana breadetc. Quitting sugar is a mind game and as long as you have an alternative that you look forward to the easier it is 
6. Balance your meal: ensure you have protein at each meal & plenty of fresh vegetables
7. Don’t skip breakfast: Skipping breakfast will increases the presence of ghrelin, our bad appetite hormone which triggers you to crave sugary foods to pick you up energy fast. Eating breakfast will reduce the presence of ghrelin & increase the presence of leptin, our good appetite hormone.
8. Moderation is the key: – naturally there will be special occasions where you might have some cake or over indulge in alcohol and that is ok you are only human :)

If you are struggling to reduce sugar in your diet and getting a good balance email nutritionist Sinead at naednutrition@gmail.com

8 Ways To Increase Energy

 

A lack of energy is the most common complaint I hear amongst new clients. It is also the first improvement they

1. Drink more water

Dehydration is one of the most common signs of feeling flat, run down & tired. When you don’t have enough water your brain your blood thickens which means the heart has to work so much harder to pump blood around to your vital organs. Increasing your water will not only increase energy but it will also increase cognitive function too.

Tip: try to have a glass of water as soon as you wake up (instead of coffee) and chase every tea & coffee with the same about of water

2. Ensure you have a good night’s sleep

This is the most obvious way to boost your energy – but it is easier said than done. There can be a lot of factors that prevent your from having a good night’s sleep including

• Electronics (TV, phone, laptop etc.)
• Stress
• Poor sleep environment (bed/pillow not comfortable, distractions around the room, too much light etc.)
• Inability to switch off
• Poor routine
• Poor routine
• Poor diet 
• (and so on)

Tip: remove all electronics from the room, ensure you room is dark & spend 15minutes winding down at night time each night

3. Eat regularly 

Eating every 3-4 hours of a well-balanced diet will ensure that your blood sugar levels have less dramatic spikes & drops meaning you will feel less like you are on a roller coaster, forever trying to pick up your energy back up. Going for more than 5 hours without food can cause you to overeat as you try to compensate bringing your sugar levels back up (often of the wrong foods), not to mention that ‘food coma’ feeling once you have eaten double what you have intended

Tip: Ensure you have protein at every meal or snack and be prepared

4. Reduce the caffeine

People differ in their sensitivity to caffeine and can have very different types of reactions & it is about understanding how sensitive you are. Caffeine can increase alertness, heart rate & promote weight loss but it can also cause restlessness, difficulty in sleeping, headaches, IBS symptoms, and for a lot of people send them on a rollercoaster of energy levels.

Tip: Swap a coffee/tea/soft drink for a loose leaf herbal tea; replace the morning tea coffee with a mug of warm water with lemon

5. Increase your B vitamins

B vitamins are essential for increasing energy as they required creating a molecule of energy in the body. Most of you B vitamins required for energy are found in mushrooms, asparagus, spinach, broccoli, strawberries and sunflower seeds.

Tip: Have a snack of strawberries & sunflower seeds, as well as swapping lettuce for spinach in your salads

6. Increase your Iron intake

Iron is known to have a dramatic effect on energy levels. Our bodies generally absorb heme iron sources better (red meat) compared to non-heme iron sources (beans, legumes, brown rice, nuts) however you can absolutely have adequate iron levels consuming non-heme iron source.  Ensure you are consuming your high iron foods with high vitamin C foods (broccoli, blueberries etc.)

Tip: Add some extra beans to your salad and nuts to your stir fry

7. Decrease your refined sugars

Reducing the refined sugar in your diet will IMMEDIATELY boost your energy levels simply because consuming refined sugar peaks your insulin levels very quickly and drops them just as fast – causing you to crave more sugar to pick your energy back up and the cycle starts again. Remove them as much as possible from your diet

Tip: Swap the afternoon chocolate bar for some organic yoghurt with blueberries & chia seeds

8. Catch some rays

Low vitamin D levels are becoming more prevalent in our society. Getting 15minutes of sun on exposed skin (no sunscreen) 3 x per week can be very difficult for those you work inside in offices as well as the elderly. Vitamin D can also be found in salmon with bones, fish, fish oil, mushrooms

Tip:  Ensure you have a salmon at least once a week & go outside on your lunch break 3 x per week.

If you need help improving your energy simply email admin@naednutrition.com.au

What Does It Mean To Be Vegetarian?

People become vegetarian for many reasons whether it be ethical, health or for circumstantial reasons. But what does it mean to be vegetarian?

Vegetarianism is the practice of abstaining from the consumption of any meat (red meat, seafood, poultry and the flesh of any other animal. You can get all of the nutrients you need from a vegetarian diet - it is a matter of sourcing the right food and nutrients in the right portion.

Different Types of Vegetarians

• Lactovovegetarian: Consume eggs, dairy and plant foods

• Lactovegetarian: Consume dairy and plant foods

• Vegan: Foods from plant sources only (although considered along with the vegetarian lifestyle – veganism has a range of nutrient requirements of it’s own)

• Macrobiotic: Predominately wholefood diet – unprocessed

*You are not a vegetarian if you consume fish or chicken

Benefits of Being Vegetarian

• Reduce risk for CVD: lower cholesterol, lower BP

• Reduce risk of development of T2D (Type 2 Diabetes)

• Lower BMI

• Reduce risk of cancers

Risks of Being Vegetarian

• May increase homocysteine levels due to B12 deficiency (up 27% in most vegetarians

• May contribute to development of anaemia

• At risk for nutrient deficiencies if diet is not properly planned – including protein, iron, B12, calcium and zinc. These can be found in food and supplement form

Typical Vegetarian Daily Food Plan

Breakfast: 3 x egg omelette with spinach, mushroom, tomato and pine nuts

Morning Tea: An apple and a handful of walnuts

Lunch: Moroccan chickpea salad

Afternoon Tea: Hummus and celery sticks

Dinner: Tofu and mixed vegetable stir fry

If you need more guidance on how to get the nutritional balance with being vegetarian simply email naednutrition@gmail.com