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If your daily diet is full of processed food purchased from the middle of the supermarket – you know aisle 2 through to 10 – then it probably lacking in fibre. Yes there will be a product or 2 with added fibre like cereal, but they’re more than likely heavily processed.
Fibre is an extremely important component of everyone’s diet. Primarily it promotes the optimal health and functioning of the gut, which of course we all want healthy guts! It’s other big role is that it is critical to fat loss. Why ? Firstly, because fibre does not have many calories, and you can fill up on fibre without having an overload of energy dense (read high calorie) food. Secondly fibre fills you up and is absorbed slower that other foods, so keeps you fuller for longer and therefore not eating more food!
You should be aiming for 20-30gm of fibre in your diet everyday. I strongly believe that if you are empowered with a little bit of knowledge then you have no excuses not to make the right choices. So here is a little lesson in fibre!
There are two types of fibre.
1) Soluble. One of the major roles of soluble fibre is to lower blood cholesterol and also helps with constipation. Good sources are fruits, vegetables, oats, bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas and fermented soy products.
2) Insoluble fibre adds bulk to faeces and prevents constipation and associated problems. Good sources include wheat bran, corn bran, rice bran, skins of fruits and vegetables.
Foods to include in a high fibre diet:-
· Vegetables: highest fibre are – broccoli, brussel sprouts, corn, onion, parsnip, peas, red cabbage, silver beet, spinach, swede, turnip, broad beans, haricot beans, kidney beans, legumes etc. NOTE: ALL VEGGIES ARE FABULOUS!
· Fruit: highest fibre source – figs, pears, passion fruit, berries and all dried fruits. NOTE: ALL FRUITS ARE WONDERFUL!!
· Whole grains, grain and rye breads and cereals
· Drink plenty of water with high fibre foods, increase one ..then increase the other!
A great way of doing extra fibre is the 2/5 rule. 2 serves of fruit and 5 serves of vegetables (colourful) each day!!
Be Healthy & Happy!
Oooooh for something sweet and fatty and delicious….mmmm….. donuts…..ice cream and hot chocolate sauce……sponge cake dripping in fresh cream….. you know that feeling, that urge? It hits straight between the eyes, becomes all consuming..it’s a a big nasty food craving!
Moving to a healthier lifestyle, incorporating nutritious foods, is so rewarding but sometimes oho so difficult! It does not have to be. The trick to permanently shedding the fat, is ensuring you are satisfied and energised with nutrient rich foods, while consuming fewer calories. (You know that I am not into counting calories but sometimes knowing can be useful!)
There are out there in nutrition world a number of strategies to help you with food cravings. I particularly like this one from Chad Tackett, CPT, Strategies for Killing Food Cravings.
1. Eat your water. Yes, eat. Drinking water is great, and you should
throughout the day, but it doesn’t provide the same level of feeling
satisfied as when you eat foods high in water.
There is a separate mechanism in the brain that controls hunger and
thirst. If the food you eat contains water, it will stay in the stomach
longer while it’s being digested.
PLUS, foods high in water are naturally very low in calories – making
them ideal for fat loss.
Many fruits and vegetables contain 90 – 98 percent water! The
following are some of the most hydrating foods. . .
– Watermelon contains 92% water and electrolytes, such as
calcium, magnesium, potassium, and sodium – all of which
(positively) influence your metabolism!
– Grapefruit contains only 30 calories and is comprised of 90%
– Cucumbers are 96% water and contain just 14 calories in an
– Cantaloupe is 89% water and contains only 27 calories per
– Strawberries contain just 23 calories per 1/2 cup and are made
up of approximately 92% water. Plus, strawberries rank as the
4th strongest antioxidant-rich fruit!
– Broccoli contains 90% water and anti-cancer nutrients that
help to detoxify the vast number of potential toxins that we
encounter each day. Plus, it’s a great source of fiber!
If releasing weight is your goal, then two pieces of fruit a day is ample. You can fill your plate however with as many veggies, particularly the green water based ones, as your cravings desire!
Be Healthy & Happy
I know I have been remiss in my postings and for that I apologise. Life has been particularly busy of late, as the beginning of the year is for most, and I’m juggling just a few green apples in the air!! You may remember I mentioned I am reworking my website and doing some exciting things with my business and all will be revealed in the coming months. In the meantime, I will endeavour to feed you with a bunch of healthy information.
You all know your greens are good for you but have you considered including these in your daily diet?
Hungry for Change is a website I admire and they are always supplying fantastic nutritional advice ..like this …enjoy! x
Often overlooked because it is not a land-dweller, seaweed is insanely good for you. While providing a whopping amount of vitamins and minerals, seaweed’s golden ticket is iodine. Iodine is found in very few foods and is essential to a healthy thyroid. With more people avoiding iodised salt for a slew of reasons, mild iodine deficiency is growing more common. When deficient, a person may have difficulty losing weight, feel fatigued, perhaps depressed — experiencing general thyroid malfunction. Whip up a tasty seaweed salad for lunch to keep your thyroid chugging along.
2. Micro greens
Move over regular arugula (commonly called rocket)! Micro greens are simply mini versions of your favourite produce, and man do they pack a punch! As “toddler plants,” they contain more vitamins and flavour than their mature counterparts. There is an endless variety of micro greens from which to choose, from mustard and watercress, to turnip and sunflower — each with a unique, tantalising flavour. As an added bonus, micro greens are crazy easy to grow in your kitchen, and will supply your meals with some tasty, uber healthy green nutrition.
3. Lacinato Kale (aka Tuscan/Dinosaur kale)
This is your grocery-store-kale’s dark, jurassic-looking cousin. With 100 percent of your recommended daily allowance of vitamins A and K, and 88 percent of your vitamin C requirement, the rich compounds of kale have been linked to cancer prevention. It is a little sweeter and nuttier than your regular kale, so go ahead and experiment!
Recently growing in popularity, moringa is a leaf that is chock-full of goodies. It assists with blood sugar stabilisation, lowers blood pressure and cholesterol, is loaded with energising and depression-fighting B vitamins, and containing 90 nutrients that benefit the human body. It is antimicrobial, anti-inflammatory, and antioxidant-rich. Cook with the oil, or flavour meals with the leaves. Never heard of it? Discover all of the wonders of moringa here.
OK, so you may be pretty familiar with avocados, but they are so delicious and nutrient-dense that they deserve a mention. They are full of monounsaturated fats, which increase satiety and can assist with weight loss. Avocados are anti-inflammatory, blood sugar regulators, and may even prevent strokes. Buy them once for the high amount of potassium, fibre, B vitamins, and vitamins K and C; keep buying them for their glorious, creamy texture and your newfound obsession with guacamole.
Green foods are good for you, but they don’t have to be boring. Trying a new green every week can keep your meals interesting and your body healthy.
Avocados are my absolute favourite – and I eat almost everyday! What is your favourite green????
Be Healthy & Happy!
We are more than half way through February already! In fact we are day 48 in week 8, and, there is remaining 317 days of 2014! Time moves quickly..perhaps do you agree, a little quicker each year?
Did you make new resolutions for this year? Are you doing all you can to fulfil them or as time slips by are you losing your momentum? The latter is not uncommon. Many set out in different areas of their lives to achieve or change something so that they become a better version of themselves. In the beginning they are motivated, excited and looking forward to change. Over time, often days (unfortunately), usually weeks or months, the motivation fades, obstacles become the norm and suddenly you are back to where you were… the beginning.
Good news… no you are not at the beginning or back to where you started. It may feel that way, you may feel that you have failed? Remember there is no failure only FEEDBACK! You are one step closer to achieving your goal, you just need to shake your self off, reset your path and try again. Einstein got it right a long time ago – in fact I suspect, he got most things right- “You never fail until you stop trying.”
Here are two strategies to help you head down that path to a happy and healthier version of yourself.
1) Believe it is possible! For example, your goal is to shed weight, however, if when completely honest with your self, you do not truly believe that you can or will shed the weight, you are sabotaging your outcomes. You need to believe it is possible. You need to be able to truly see your self at your new weight, what does it look like? What does it sound like? How does it feel? Really feel the feelings of having exactly what you want. Have that picture of the new you in your mind, check in with that picture regularly and believe!
2) Decide what motivates you most: a) moving away from the old, unhappy, not so healthy you and all that baggage you carry or…. b) becoming the new healthy version of yourself and how good you look, how much lighter and brighter you feel etc. For some people moving away motivates them more than moving to. There is no right or wrong, just work out which resonates with you most, and go for it!
PS Do you like my new site “look” for 2014? Still playing with a few things but a fresh start!
Be Happy & Healthy!
Alas I have not been writing many stories (read blog posts) of late. Life seemed to overtake me in the last months of 2013 and I didn’t quite find myself on this page. I had intentions of posting often…just never put fingers to the keyboard.
So I am committed to spend January creating a new look for my website, finalising the direction I want to take work and will return with all things healthy early February.
I hope this post finds you happy and healthy, you have enjoyed the Silly Season, that you will take some time to recharge in January’s warmth and you are looking forward to writing your own story in 2014.
Be Healthier & Happier!
October 2013 has been a very big month for me! Returning home from my sojourn en France; assimilating back into mother role…slowly; having a “special” birthday that I am told stands for something… and that I have successfully celebrated over approx. 21 days… Busy!
Then guess what? November follows October, and all of a sudden we are celebrating all things “horsey” at the Spring Carnival in Melbourne….gorgeous dresses, hats and fascinators, delicious nibble bits and …obligatory champagnes!
End result of all this fabulous fun…. mmmm… dare I type … let’s just say a softer belly best describes my predicament! Ooh what to do?
1) Do not panic! This is not a permanent state of affairs!
2) Return immediately to daily exercise routine of walking (aim =10,000+ steps/day) and perhaps throw in a couple of 20 minute strength training sessions at the gym!
3) Return to usual way of eating – clean, natural, nutrient rich food.
4) Eliminate mindless snacking from daily activities..serves no purpose other than make belly softer!
5) Reconsider/reassess alcohol intake… mmm.. that didn’t take long!
END RESULT: Soft belly gone…..I hope…will let you know how that one goes!
Interestingly it is at this “time” in a woman’s life, this supposed birthday milestone that I’ve just celebrated, that is meant to signal the beginning of change. Change in body (again inside and out), change in mind and potentially change in life’s purpose.
I have seriously considered starting a new blog – Fifty, Fabulous and
Flailing… Falling...Flying! – a place where I would document all of these changes as they happen to me and my fabulous friends. I have not ruled it out completely, but it may be that this blog morphs into something that allows me to post my “50 something” musings as they happen… time will tell. But for now.. I am fifty..it’s only a number..I do feel healthy and fabulous (not looking at the belly!)
So bring it on!
Be Happy & Healthy!
I have returned….do you know where I have been? DId you realise I was gone? No? Actually don’t answer that.. best I believe that you have been waiting patiently for my next post and wondering how come it took so long!
I have been in France for 6 weeks! For those of you that have worked with me… I achieved my goal, the one that I put in my lifeline in December 2010. Four weeks of French language immersion in a school in Ville Franche sur Mer, and, two weeks travelling with the partner! I have had the time of my life and in time I will tell you a little more about my experience, but for now the long awaited part two ….
In the last post I explained reasons why your body holds onto water and some of the things you can do to de-bloat!! There are also foods and fluids you can increase in your diet to assist, and of course exercise!
1) Fluids that help act as a diuretic:
- Cranberry juice
- Pink grapefruit juice
- Lemon juice In water
- WATER: ensure 8 glasses /day – surprisingly it helps flush the excess.
2) Foods that help:
- Increasing water based foods: they stimulate your kidneys to release excess water. ie more vegetables and fruit! Especially….
- Banana – high in potassium
- Asparagus /parsley / Beet’s/ green beens/ leafy greens /leeks
3) Herbs that help:
- Evening primrose oil
- Chaste tree
- Dandelion tea
- Ginger tea
4) Vitamins that help:
- B vitamins particularly b6 – found in brown rice/ red meat /salmon /tuna/ banana
- B5 – found in natural yoghurt
- Calcium: 1,000 mg
- Vitamin C – 1000mg /day
- Getting hot and sweaty always helps
- Work the muscles in the areas where the water accumulates
- Massage the areas always massaging in the direction towards heart
- Sauna – sweat it out!!
Be Healthy & Happy!
Compliments of La Columbe d’Or.
St Paul de Vence, October 2103.
Water is to me the fluid of life and its health benefits reign supreme. Sometimes however, for various reasons you may be holding onto too much water resulting in that bloated feeling and/or swollen legs, arms, ankles and face. It is the accumulation of excess water in your body tissues that is the culprit. Here are some of the potential causes:
- PMS- could be either pre menstrual or peri menopause! (Gentlemen you cannot use this excuse!)
- High salt levels -1 part salt attracts 4 parts water 1:4
- High sugar diet (including alcohol)
- Thyroid issues – potentially under-active
- Hormone imbalances – progesterone levels are on the low side
All is not lost – there are changes that you can make to your diet to reduce water retention. I would try these first then if the problems persists, see your medical practitioner to test for thyroid and/or hormone imbalances.
So what to do, what to do…?
- REDUCE SALT INTAKE:
If you are a big salt eater then this could be your guy!! Cut it down (not out) – aim to be less than 1000mg/day. Check all nutrition labels for sodium content as it in hides in products like salad dressings/sauces/mayo/bread/pasta. Don’t add salt to cooking or be heavy handed at the table.
2.REDUCE EXCESS STARCHY CARBS – a high starch refined diet, think lots of bread, pasta etc etc can play havoc with both your blood sugar and salt levels. Cut back – your waistline will also love you for it!
3.REDUCE CAFFEINE – INC. COFFEE AND TEAS (not herbal) Alas even though caffeine is a diuretic (makes you pee) and you would think that would help the problem – it’s the opposite! It makes you body hold onto water not let it go!
4. REDUCE ALCOHOL – Alas too much alcohol (think sugar), dehydrates the body therefore the body in panic, holds onto water!! Those A.F.D’s you have been thinking about are looking better and better!
Next post I will tell you what to increase in your diet to help combat water retention.
Be Healthy & Happy !
The article below has just been released in Australian Food News. Food manufactures (OK most..) are on a never ending journey to put “food like products” on our supermarket shelves that are meant to be a healthier option! Consumers expect that will be the case, often with no questions asked. Not so….
CHOICE says “dodgy” diet foods may be contributing to weight gain
- July 22, 2013 .
- Sophie Langley
Consumer group CHOICE has conducted a review of ‘diet’ foods, which it says shows that “hundreds of products on our supermarket shelves” that claim to help consumers lose weight might actually be higher in kilojoules than the regular products.
According to CHOICE, Australian consumers spent $827 million on weight loss products in 2012.
“Food companies attract would-be dieters with terms such as ‘guilt-free’, ‘lean’, ‘balanced’, ‘healthy’, ‘less’ and ‘stay in shape’, but unfortunately this marketing jargon is meaningless if you are trying to count kilojoules,” said Tom Godfrey, Head of Media at CHOICE.
CHOICE said it compared a range of diet products including cottage cheese, fries, chips, ice cream, breakfast cereal and rice cakes. The consumer group said another concern was the “premium price” that often came with ‘diet’ foods.
“The first thing you notice when you look at diet products is that many tend to be highly processed, salty, sugary treat foods with little nutritional value,” Mr Godfrey said. “From jams and biscuits to salad dressings, they’re foods you’d assume a dieter should avoid, even with reduced kilojoules,” he said.
“With 80 per cent of weight-loss products purchased by women, they should be aware that ‘simply less’ could well mean more kilojoules, so it’s vital that if you want to watch your weight you need to read the nutritional panel on the pack,” Mr Godfrey said.
And the moral of the story is……. buy, grow, eat, real food. Food with one ingredient.. apples, almonds, avocado, sweet potatoe, yoghurt, grass fed beef, free range chicken etc etc etc. You know the drill……
Be Healthy & Happy!