Healthy Diet or Fad Food

Healthy Diet or Fad Food

Paleo / Flexitarian / Intermittent Fasting So what are these all about? In brief…. PALEO:  Mostly protein , fats, nuts and non-starchy vegetables. No: Dairy (except butter/ghee), grains and sugar Advantages: no processed foods (thus reduced sugar, salt and junk foods) Myth: Leads to weight loss because low in carbs causing body to use glycogen stores Disadvantages: If not followed in original form – low in fibre with no grains, too high protein (which has been shown to increase risk of bowel cancer). Also putting high amounts of  animal fat with coconut products increases the saturated fats – unknown truth of health effects this has in excess. Myth: Paleolithic Era – limited access to red meat on a daily basis. They had a low calorie diet with periods of starvation. Balance: Fill your plate with vegetables not meat. Include some soluble fibre to help eliminate cholesterol. FLEXITARIAN Vegetarian 2 – 4 days per week. Moderate amounts of meat on other days. Advantages: High in fibre. Great variety. It has been shown over and again that a plant based diet is best for all health concerns. It is lower in fat, naturally and greater volume leads to greater satiety. Disadvantages: More […]

Hormones and Weight Gain

Hormones and Weight Gain

  “Insulin shunts sugar to fat. Insulin makes fat. More insulin, more fat. Period.” Dr Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology There are well defined biological mechanisms that can explain how the foods we eat disrupt the function our our hormones, which makes us eat more and gain weight. We need to differentiate between the hormones -sex hormones from digestive and what drives weight – they all do! Our stage in life plus our stress levels drive our hormones, along with what we eat and how our bodies deal with the foods we choose. So how do we know where our levels are? And what can we do about it? We can have our hormone levels tested – including our stress hormones along with sex hormones. ACTION: – Choices – Self Control – Balance – Choosing to eat clean. Choosing to eat in moderation. Choosing to eat a balance of our macro-nutrients. For some of us we need to re-balance our hormones first and then continue on a new, fresh dietary approach. For others it is simply letting go of an addiction like sugar. One basic misunderstanding in the spotlight at the moment = SUGAR […]

Protein Powders

Protein Powders

Do we need protein powders? They are everywhere – on the shelves of supermarkets, chemists, ‘health’ shops etc… People have become dependent upon them as a ‘meal replacement’ in the hope of getting that muscle ripped body, improve performance and/or lose weight. If only it was that easy. Protein powders are expensive, and mostly highly processed. They are often heated to the point that the protein is denatured, which makes it nearly impossible for the body to recognize and use. The result is higher levels of acidity and toxicity in the body, which can lead to plenty of unwanted illnesses and diseases. Do you really think the magic white powder can help you bulk up, slim down and get amazing abs – all at the same time? Please read the ingredients and the look at the manufacturer – Not all protein powders are equal –  Some are often filled with preservatives, GMOs, allergens, and other synthetic toxins like aspartame, saccharin, and artificial flavours. Not to mention sugar – YES – sugar. Some are really just like a chocolate milkshake! The long of the short here is that there are many things to take into consideration – buyer beware.  As most of you […]

Pomegranate Chicken

Pomegranate Chicken

I love pomegranates – the colour, the crunch and the tang. This recipe was a hit with a bunch of teenagers for a quick Friday night dinner served with mashed pumpkin and rocket salad . POMEGRANATE CHICKEN (serves 4) INGREDIENTS 8 Chicken thighs or 4 Chicken breasts 1 Pomegranate seeded 1/2 cup Mint leaves Marinade 2 tbsp Olive Oil 1/3 cup Pomegranate Molasses 1 lemon, juiced 3 garlic cloves, crushed 2 tbsp Dijon Mustard 2 tbsp sherry vinegar 2 sprigs mint leaves sea salt and fresh pepper METHOD: Make the marinade by placing all ingredients in a jar and shaking till blended. Place chicken in a flat dish and pouring marinade over, toss chicken till coated. Marinate overnight if possible. Heat chargrill pan, BBQ plate or heavy based fry pan till hot. Cook chicken for 5 – 6 minutes on each side until golden brown and cooked through. Place on platter, drizzle with extra molasses whilst hot. Then scatter seeds and mint leaves over top before serving. *Pomegranate Molasses is available in Asian supermarkets, just check ingredient list as should only contain the juice and some sugar.    

Adrenal Fatigue

Adrenal Fatigue

What is Adrenal Fatigue? Our adrenal glands are small, but powerful organs sitting just above our kidneys. They are a part of our nervous system that responds automatically to stressful situations. They respond by producing hormones – from cortisol to adrenalin, they affect our pituitary to our thyroid, even our sex hormones. So if you can add low libido to the tiredness and abdominal weight gain – guess what you need to check – your adrenal health. Unfortunately, they can be overworked and become dysfunctional. Medically, this is recognised once it is extreme – in the case of Cushings disease or Addison’s disease. However, the space in the middle – where we experience the symptoms go under the radar a lot of the time: Symptoms of Adrenal Fatigue: Fatigue not relieved by sleep Mild depression Abdominal weight gain Craving salt or Sugar Increased PMS symptoms Decreased metabolism Lethargy all the time Brain fog Loss of enjoyment with life Increased effort to do everyday activities Delayed recovery from injury or illness Energy low in morning, good mid-afternoon, and great at bed time Decreased sex drive Feeling overwhelmed Intolerance to stress Memory loss Decreased ability to complete tasks Remember the ‘fight or flight’ […]

Quinoa

Quinoa

QUINOA – What is it and How do I cook it? Pronounced Keen-wah, it’s said to be the closest thing to a super-food. It’s got everything from fatty essential acids, protein, complex carbohydrates, fibre, vitamins and minerals. Nothing comes close to quinoa. Cooking Quinoa: Basic Preparation Bring the cooking liquid to a boil, stir in the quinoa, then turn down the heat to low, cover and simmer gently, until all of the liquid is absorbed, about 15 minutes. You will know when the quinoa is done because it will look like it has popped open—revealing the germ of the kernel. To prepare in a rice cooker, simply treat quinoa like rice. Add two parts water to one part quinoa, stir, cover and when the cooker shuts off, the quinoa is done. Unlike rice you can stir quinoa a few times while cooking to prevent burning in the bottom of the pan. Energy saving method, combine 1 cup water to each ½ cup of quinoa in a pan. Bring to a full boil for 5 minutes, and then set aside, covered for 15 minutes.    Here are a few more tips to help you make really delicious quinoa. 1. Rinse Your Quinoa Quinoa […]

8 Tips for Weight Loss

8 Tips for Weight Loss

Over 40?  Finding it more and more difficult to lose unwanted weight? Most women find that as they get older, it becomes harder to manage their weight because their metabolism has slowed. Diets that worked in the past become less and less effective. Contrary to most weight loss advice (which seems to treat everyone the same), my take is that women over 40 need to approach weight loss differently. So if you’re over 40 and want to shed a few kilos, here are some healthful and helpful tips: 1. Exercise isn’t enough. 80 % diet and 20% exercise – general rule for weight maintenance. Exercise is a must for your health and wellbeing. But it isn’t enough alone for weight loss.  Regular exercise is good for cardiac health, bone strength, flexibility and agility. It is also great for encouraging healthy eating – but not a justification for eating more! 2. You can’t lose weight as quickly as you did when you were 25. Unrealistic expectations! If you’re 55 years old and trying to lose weight, and expect it to happen at the same rate as when you were 25, you’re asking for trouble. Unrealistic expectations mean that even when you’re […]