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

10 Ways to Get More Veggies in Your Diet

Ahhh the dreaded vegetables – you think you’re having an enough by having 5 serves (if you are even having that!) but guess what….it’s not enough!

Ideally 7-9 serves of fruit & vegetables (with 2 of those serves being fruit) are fast becoming the new guidelines. But how on earth to do you more veg into your diet? 

Here are 10 simple ways to get you started

1. Cut up carrot and celery (capsicum, cucumber etc.) sticks to snack on during the day with some homemade avocado dip 


2. Try a homemade vegetable juice (preferable including the pulp) with a some protein as a snack 


3. Make a stir fry with veggies you wouldn’t normally eat, mixed in with the ones you would normally eat 


4. Blend or food process veggies into your mince- this works really well for fussy eaters 


5. Have an omelette for breakfast instead of cereal with eggs, spinach, tomato and mushroom 


6. Try having a green smoothie with spinach as a breakfast option or snack 


7. Aim to have 3 different types of veggies at every snack or meal i.e at dinner have broccoli, carrot and cauliflower 


8. Try having baked, beetroot or kale chips with some hummus dip as a snack 


9. Set yourself a goal to have 1 extra cup of salad to lunch 


10. The following week set yourself another goal to have 1 extra cup of vegetables at dinner

For more ways to increase vegetables in your diet contact Sinead at naednutrition@gmail.com

 

New Year, New Start, New You!

It's that time of year again where you have a fresh slate, a fresh start.....so what's stopping you from getting started?? Here are some tips to kick start you to achieving your goals in 2014

• Get rid of the baggage: whatever was holding back from achieving your goals – throw it out, dispose of it whatever it is remove it. If this means writing down on a piece of paper and throwing it out to symbolise that your done so be it

• Avoid the fads: Do it right from the start – don’t commit to a fad diet that will have you yo-yoing all year with your weight – seek a health professional’s advice on the best way to achieve your goals.

• Move: exercise will not only tone and sculpt your body, if you are feeling stressed and depressed from the holidays – hit the gym/ the path/a class whatever it takes to boost those endorphins. Not only will you look better you will feel better

• Set your big goal work back: Start with you big goal you want to achieve and by when (make sure this is realistic), then set monthly, weekly and even daily goals from there. You can’t achieve the big one without having some motivations from achieving the little ones along the way.

• Believe it and you will achieve: If you set yourself this big goal and are already doubting yourself that you won’t get there, you probably won’t. You have to believe you can do it that is half the battle. Find motivating pictures, quotes, videos whatever it takes to put you in the right frame of mind

• Plan you week: Not of work and household chores, plan your food and your exercise. What day you are going to eat what and how much, what you are going to train and for how long. If you have no idea where to start – contact your health professional to get you on the right track

• Keep track: food, exercise diaries, journals, photos, apps whatever works for you to keep track of your intake, output and progress. One of my favourites is Doc’s Diet Diary

• Stick to it: You won’t know what works for you unless you stick to it. 2 days, 1 week or 2 weeks is not enough. At least 4-6 weeks to really see some changes

If you are struggling with motivation, or have no idea where to start with your food to achieve your goal simply email naednutrition@gmail.com to find out more about a personalised meal plan

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.