Iso + Winter = Fat Pants? Dont Worry I Got You
If you are feeling "a little less healthy” crawling out of iso life (wine, chocolate and all-day PJ’s) then heading into winter probs isn’t helping the cause.
Firstly, I’d like to say if you have put on a few COVID kilos please don’t beat yourself up, we all handle stress differently and that’s totally ok. I know some people have been self-medicating with sugar and booze, then there are those who have reduced their exercise due to gym closures.
Whatever the reason drop the guilt, if you are not feeling great let's focus our energy on getting you back on track over the coming winter months.
Here are my top winter TIPS & PICKS for optimal health and weight management...
BREAKFAST/ MEAL 1
TIP - Always include a good source of protein at meal 1 - ideally you are aiming for around 20g per serve. Considering we tend to lean towards traditional carb based toast and cereal for breakfast, protein is often lacking. It is important to include protein at breakfast as it keeps you satisfied throughout the morning helping to control mid-morning hunger pangs and cravings #stepawayfromthebiscuits
PICK- High Protein Breakfast Bun
LUNCH/ MEAL 2
TIP - Opt for warming liquid based meals such as soups or stews. These comforting winter meal options are big in volume, packed with nourishment yet low in calories. The liquid component of a soup makes your stomach feel physically full, this then activates the stretch receptors in the gut to tell your brain you are full. Win win.
PICK- Easy Winter Veggie Soup
DINNER / MEAL 3
TIP - Don’t overdo it at night, choose a smaller plate to control portions and focus on meals based on veggies and protein. The plan is to go to bed feeling satisfied not uncomfortably full. The aim is to give your digestive system and liver a break at night whist you sleep, this includes backing off the booze for at least 4 nights a week #sorry #boring I promise you will wake up feeling better for it.
PICK- Salmon & Cauli Mash
If you would like a full winter reboot plan please reach out
Phone 0416 385 900
Snack Smarter Not Harder
For years we were told to snack 2 to 3 times a day, more recent recommendations lean toward intermittent fasting and cutting out snacks all together. What is my opinion? Obviously everybody is different with individual health goals…. however on a whole I think most of us tend to eat too often - and half the time we don’t even know we are doing it!
Our current situation of isolating at home due to COVID-19 has given rise to the perfect opportunity to unconsciously snack more and here are 3 reasons why….
1. The environment at home promotes us to eat; the kitchen is always open and stocked with the foods we like.
2. It’s a rather stressful time and stress can lead to increased cravings for sweet snacks as a way of self medicating; sugar promotes the production of feel good chemicals in the brain.
3. Hyper-palatable (freakin’ delicious) snack foods are literally designed to make us eat more. When we eat naughty treats, dopamine – ‘the feel good and reinforcing hormone’ is produced. Dopamine stamps memories of hyper-palatable foods into our brain. This stamping subconsciously makes us want to eat the naughty stuff again, and again, and again …..
If this sounds all too familiar, don’t worry! Here are 3 simple strategies to get your snacking back on track:
1. Out of sight out of mind
If you have snack foods on the bench, or at eye level in the pantry, you are asking to be seduced. Visual cues pay a massive role in food selection – seeing a hyper- palatable (freakin’ delicious) food packet will subconsciously trigger a memory of the last time you ate that food, the subconscious mind tells you: “that was great – let’s eat it again!” - before you know it you are knee deep in Tim Tams.
Keep snacks out of sight! Tuck them up the back of the cupboard so you are forced to make the conscious decision (and effort) to eat them. Even healthy snacks like raw nuts can easily be over consumed if they are accessible and just a handful away #guilty
2. Snack don’t graze
Healthy snacks can absolutely fit into a balanced diet – they can even help you achieve your daily nutritional requirements. A snack of raw vegetables and hummus is a great way to bump up your veggies intake, and a protein smoothie can help you hit your daily protein target. The issue really arises when we mindless graze; a handful of crackers, a chunk of cheese, a spoon full of peanut butter, a swig of wine (#isolife)…… it doesn’t seem like a lot of food at the time, but bare in mind - 3 sneaky handfuls of nuts provide a meals worth of calories, ouch!
3. Get your kicks elsewhere
If you are diving into the pantry because you are bored, tired, stressed or simply craving something yummy, then lets look at healthy alternatives to give your body and brain a boost. Getting outside for a walk is a great way to increase energy and reduce stress levels. Exercising is also an effective way to manage hunger, try going for a quick walk around the block the next time the 4pm sugar cravings kick in.
If you cant get out doors for an afternoon walk, try scheduling indoor activities like reading a book, chatting to a friend, mindfulness, doing the washing (ok that’s directed to my partner) these are all great stress relievers and mood boosting activities to help distract from self-medicating with food.
Remember I'm not saying snacking is unhealthy and I’m not saying we should never snack, this is about you controlling your snacks, not your snacks controlling you.
Life Under Lockdown- Tips to Help You Through
2020 sure has thrown a spanner in the works... From office closures to self isolation, our world has been turned upside down. Over the past few weeks I have had many people ask me questions like; “how do I boost my immunity”, and “what should I be eating at home in lockdown”, all whilst emotionally trying to comprehend these unprecedented turn of events.
So, I’m going to keep this short and sweet and share with you my ‘5 top lockdown tips’ to help keep you sane, healthy and weight stable over the next few weeks (or even months...)
1. Move B4 Mouth
Lockdown has made it all too easy to roll out of bed, make a coffee, eat breakfast, check email (all whilst in pyjamas) .... before you know it it’s 11am and you haven’t walked more than 100 steps. One of the best things you can do for your body and brain is to simply move. So, I challenge you all to get up and get moving and tick off 2,000 steps before you put any food in your mouth #moveB4mouth
2. Put The Bottle Down
When you get stressed it’s tempting to drink more, when you are working from home it’s tempting to drink more, when you are worried about the future it’s definitely temping to drink more... Be super mindful to regulate alcohol intake and commit to at least 4 AFD’s - alcohol free days, (just like you normally would) to keep your weight in check, immune system functioning and mind clear.
3. Take Immune Boosting Supplements
There are vital nutrients our immune system needs to function; vitamin D, zinc, probiotics, vitamin C and vitamin A, just to name a few. At a time like this I recommend we ALL top up on the good stuff. For more information contact me directly or checkout my immune boosting blog below.
4. Veggies For Days!!!!
For some reason panic buying has seen us stocking up on processed rubbish like biscuits, frozen pies, refined wheat products (and as for the loo roll - what the actual?!?!?)
Processed packaged foods can compromise our immune function, mental health and weight management. At a time like this you must get bright coloured veggies in to nourish your body, brain and immune system.
5. Humans Need Humans
Please reach out to friends, colleges, family members to fuel your mind and soul. Humans need humans - we need to feel we have a tribe, even when locked away from one another. At trying times like these, we need to know we have each other more than ever.
Guys - I’m here to help. If you would like more info on what to eat, a WFH nutrition plan, advice on what supplements you should take, or accountability whilst WFH, shoot me an email or give me a call, I’m only a zoom meeting away.
We got this.
Support Your Immune System
In order to ward off a nasty cold or flu we need a robust immune system, in order to support the immune system we need to cnsume foods that provide immune enhancing nutrients. The follow are my top picks to boost and support our immune system.
Brightly coloured vegetables such as pumpkin, red and yellow capsicum, carrot and sweet potato contain vitamin A and vitamin C both vital for the functioning of our immune cells
Garlic is a super herb that contains the potent compound allicin; this immune boosting nutrient exhibits anti bacterial and anti viral activity
Probiotics found in fermented foods and natural yogurt provides the gut with “healthy” bacteria, the gut and our gut bacteria is the body’s first line of defence against pathogens
Amino acids are essential to build our antibodies or in other words our immune cells. Amino acids are found in protein rich foods such as fish, chicken, beef, lamb, eggs, quinoa and legumes
Below is a link to my favourite immune supportive recipe, packed with veggies, protein and garlic I recommend cooking a big batch in preparation for the weeks to come.
My Immune Supplement Picks
Zinc is crucial in the development of immune cells, a deficiency in zinc can impact immune activity and increase your susceptibility to infection
Vitamin C increases immune cell activity, concentrations of vitamin C may be depleted at times of stress, supplementation of vitamin C may decrease the duration and severity of infection
Vitamin D modulates the innate and adaptive immune responses. Vitamin D supplementation can help reduce the risk of infections, especially among people who don't get enough of the vitamin from diet or exposure to sunlight
Probiotics support microbiome health and enhances the innate immunity. Probiotic supplementation supports immune cell function can help the body modulate pathogen-induced inflammation.
Why Sleep is King for Recovey
There is a saying in naturopathic nutrition “hide, be quite, sleep don’t eat” this refers to what we should do to heal and recover from illness. We heal best when we fast and sleep, this could be one of the reasons why appetite is often lacking when we are fighting a cold or flu. Listen to your body, if you are not hungry don’t force yourself to eat. For a speedy recovery the best thing to do is to go to bed, shut it down and sleep.
The Vegan Movement, Healthy or Hype?
Over the past few months I cannot tell you how many people have come to me for advice on “going vegan”. I’ve been in clinic for over 10 years and all of a sudden I have my meat-munching male clients opting for mung beans and tofu, WTAF.
The catalyst comes down to two things…
- The Netfix doco Game Changers.
- The impact of livestock farming on the environment.
I’ve had so many people asking my opinion on the vegan movement I thought I’d blog about it and share my thoughts, here goes...
Do I believe we all need to go vegan? No.
Do I believe we need to eat a veggie/ plant based diet? Yes.
Do I think Meat Free Mondays are a good idea? Yes.
The truth is there is no superior diet. Paleo advocates are convinced they have it right (just ask Pete Evans), full blown keto fans swear fat is the key to performance, intermittent fasting folks preach eating within a 8 hour feeding window is the key to fat loss and longevity, and now vegans are standing toe to toe with them all screaming they have the answer to optimal health.
My honest opinion… There are pros, cons and research for ALL of the above nutritional approaches. I am here to support ANY nutrition approach provided it is the right fit for my client and their health. My job as a nutritionist is to make sure you are actually getting it right. This is my biggest issue with the vegan movement, people are jumping on board not really understanding what a balanced, healthy vegan diet looks like.
Let me tell you it can be really bloody hard to get the vegan diet balanced. Without food prep I often see newly born vegans getting caught out with limited healthy vegan options available thus resorting to heavy carb based meals and crappy take away options like white bread sandwiches and hot chips (yes hot chips are vegan).
What also tends to happen when switching to vegan, you focus so much on avoiding all animal products you forget the basics of optimal nutrition...
- A truck (I said truck) load of seasonal veggies
- Quality sources of protein
- Essential omega fatty acids
- Unrefined carbohydrates; within your carb limits.
You simply can’t get this balance (no matter what the diet approach) without good planning.
Out of all of the dietary deficiencies (iron, B12..) and imbalances vegans may face, the most common issue I see is the newly converted vegan consuming way too many carbs and not enough protein. I don’t give a rats which protein source you choose, vegan or not, I care about the quality and amount of protein you are eating. The plate doesn’t change, if you want to switch to vegan AWESOME just make sure you still follow the plate guidelines below.
If you are looking to include more vegan/ vego days here are my favourite plant based protein sources to fit within the plate:
I think the best thing to come out of the vegan movement is getting people to think about different plant based options. If switching to vegan gets more people eating more veggies I’m a happy nutritionist. Most Aussies tend to eat way too much meat, way too often and no where near enough veggies. I guess what I'm trying to say is no matter what diet approach you follow veggies need to be the bulk of your diet, fact.
So in summery...
Just because you switch to vegan doesn’t automatically make you healthier than your meat loving friends.
If you want to switch to a vegan diet see a nutritionist for guidance, deficiencies are often seen in unbalanced vegan diets.
Finally no matter the nutritional approach don’t forget the nutrition plate basics and eat your freakin veggies!!!!
Oh and one more thing, if you do deicide you want to give vegan a go don’t become all Judgey Mc Judgeason on those who wish to continue eating meat, everyone has the right to choose the best approach for their body, so don’t become a know it all, don’t become Pete….. ;-)
What's What In The Protein World
Protein powders can be a great way to boost protein intake helping us to reach our daily needs. Meeting our protein RDI (Recommended Daily Intake) is important for optimal health and wellness, ensuring adequate protein intake is especially important when you are active as you have higher protein requirements for muscle repair and post training recovery. The issue, like many things with nutrition, the quality of the product is key. If you are looking to introduce a protein powder I have 3 tips:
- Choose a good quality product that has no nasty chemical additives and lists ingredients you can actually read. If the list of ingredients is long with lots of numbers and artificial chemicals step away!
- Look for a powder that provides approx. 20 to 30g of protein per serve, low carb and low fat (less that 5g of each)
- Use in moderation, ideally you should be obtaining most of your nutrients and macronutrients via wholefood sources
- When using a protein powder add real living foods, in other words don’t just use protein and water this is not balanced, add protein with fresh fruits and vegetables plus healthy fats such as avocado, nuts and seeds, nut butters or coconut oil
MY TOP PICKS...
Bare Blends Vanilla Whey Concentrate or Isolate
Super clean with minimal additives this is my favourite protein powder. Bare Blends whey protein is an organic grass fed whey powder with real vanilla bean for flavour, you can actually see the black vanilla bean specks throughout the protein. Not only is it organic, low sugar, high protein with minimal ingredients it blends really well and tastes amazing.
The Healthy Chef Native WPI Natural
Another great whey protein powder that is GMO free, 100% grass fed whey, free from fillers, artificial sweeteners, chemicals and preservatives. What I love about this protein powder is the natural flavour makes it very versatile, you can use it in many recipes without impacting the flavour of the foods you are blending it with.
Raw Paleo Fermented Protein Cacao & Coconut
This is a great option for vegans or those who are dairy (whey) sensitive. Raw protein powder is made from sustainably farmed purple rice, is packed with organic ingredients and contains no nasties. As a fermented sprouted formula this protein is ideal for those with gastrointestinal issues. The cacao and coconut flavour makes it extra special.
White Wolf Vanilla Vegan Protein with Superfoods
This is a 100% natural pea protein powder again perfect for vegans or dairy free lovers. There are no added sugars, artificial colours, flavours or preservatives, thickeners or stabilisers. This protein powder also provides nutrient rich ingredients such as flaxseed, coconut, poppy seeds, chia seeds, sunflower kernels, pumpkin seeds, buckwheat, psyllium husk, quinoa and amaranth making it a well rounded high protein one stop shop.
My verdict on other protein powders...
This protein powder is formulated as meal replacement for weight management. It isn’t as high in protein as other protein powders, 15g opposed to 20-25g. Isowhey provides 7.5g of carbs per serve whereas other protein powders are as low as .1g per serve. Formulated as a meal replacement isowhey does contain added nutrients including 12 vitamins and 11 minerals to balance the total nutrition of the meal. I personally don’t like people just blending powder with water, it may help to drop weight but doesn’t teach you how to eat
Vegan friendly with a great superfood profile including maca powder, green tea, ginkgo, ginseng, dandelion, turmeric and digestive enzymes. This protein is low calorie and low carb but with only 16.9g of protein per serve it is on the lower end of protein when compared to other vegan protein powders. Tropeaka contains awesome superfood ingredients just not super high in protein, this needs to be taken into consideration especially if you are active.
Elle McPherson’s WelleCo https://www.welleco.com.au/
The most expensive protein powder of the lot, Elle Mc Pherson’s Nourishing protein comes in at $90 for 300g or in other words $10 a serve! For this price it better transform me into Elle Mc Pherson. Yes it has great ingredients, vegan friendly, packed with superfoods, antioxidant and probiotics but $90??? Really?
Waist Friendly Winter Swaps
Winter has arrived and you are probably thinking what my clients are saying
"T you can shove your salads and smoothies up your ……”
With this educational feedback I have decided to share 3 great waist friendly winter swaps, after all I don’t want you growing into your trackies and out of your summer shorts #summerbodiesaremadeinwinter
swap wheat pasta for edamame pasta
Wheat pasta per 100g
Edamame pasta per 100g
High protein and low carb edamame pasta will save you 65g of carbs and 250 calories per 100g serve when compared to standard wheat pasta.
This is the perfect gluten free, guilt free spaghetti option. I partially like it paired with grape tomatoes, red onion, zucchini, capsicum, garlic and or pesto YUM!!!!!
Here is my protein pasta recipe http://www.thehealthwhisperer.com.au/recipes.aspx?id=43
swap white rice for cauliflower rice
White rice per 1 cup cooked
Cauli rice per 1 cup
Quite possibly the only good thing to come out of Pete Evens is paleo friendly cauliflower rice. Not only will this swap save you 150 calories per cup serve it is a great way to boost veggie intake. Use cauli rice as a base and pack it with veggies for a great meat free veggie packed meal. Here is a link to my Veggie Cauli Rice…http://www.thehealthwhisperer.com.au/recipes.aspx?id=42
swap Turkish bread for Aldi 85% fewer carbs high protein bread
Turkish bread approx. 90g
Aldi bread approx. 90g
God I love Aldi, 2 slices of this delicious heavy seeded bread will provide more protein than 2 eggs!
Swapping white breakfast toast for seeded protein bread will help keep you full all morning not to mention your gut and bowel healthy and regular, if you think about it white bread is white flour and water, bit like glue…white bread is glue….do you want to eat glue? You’re welcome.
Why weight gain outbids willpower
If I had a dollar for every time I’ve heard… “T I know what I should be doing….” I’d be a millionaire.
This is actually true, once I have written a nutrition plan my clients KNOW what they SHOULD be doing so why don’t they just follow the plan and lose the weight they so desperately want to lose?
Well it ain’t that simple folks, it’s actually bloody hard and for all of you out there thinking it’s simply a lack of will power you are wrong, let me explain…
We are programed to get fat
We are designed to seek calories for survival, when we consume high calorie foods, especially those with the winning combination of fat, sugars, carbs and salt, our brain recognizes this as a really good thing, dopamine is produced which is not only the feel good hormone, dopamine is also the learning and reinforcing hormone. What this means is when we eat high calorie, high sugar, high fat foods the release of dopamine helps stamp the brain with remembering what that food smelt like, where you obtained it, where you ate it, what the packaging looked like… all in the effort to reinforce that behavior to eat that food again. When the reinforcing brain is dictating our behaviors it can take a toll on the logic brain wearing down our willpower.
If I gave you a massive pot of steamed vegetables and told you to eat as much as you want chances are you would self regulate the amount of calories you consume, you would eat until you felt satisfied and probably stop before the pot was empty. If I gave you a massive bowl of ice cream and told you to eat as much as you want, do you think you would self regulate as you did the vegetables? No, you would consume double the calories and keep on eating. Why? Because ice-cream is an example of what we call a hyper-palatable food, once consumed hyper-palatable foods send signals to the brain that in a sense “scramble” the functioning of hypothalamus, the area of the brain that controls appetite regulation, interfering with the appetite regulation center allows us to eat and eat and eat beyond our calorie requirements. These hyper-palatable foods are making food companies rich and our waistlines fat. Notable hyper-palatable culprits include ice cream, pizza, chips, chocolate, buttered popcorn, cheese burgers and breakfast cereals (yes breakfast cereals).
Too much choice and accessibility
Our supermarkets are filled with “food” that I think is unfit for human consumption (bit dramatic? Probs) but think about it…. our supermarkets are filled with an array of cleverly marketed, packaged, chemically enhanced, calorie dense, hyper-palatable, foods that resemble nothing to what our hunter and gather ancestors ate, nothing like we should be eating. It’s the availably and accessibility to these foods which make it almost impossible to resist. Walking into the supermarket chances are you know the chocolate or chip section and find yourself walking down towards your favourite “treat” without any conscious thought, and then before you know it…
I believe if we only had accessibility to real human food such as vegetables, meats, chicken, fish, fruit, nuts and seeds we wouldn’t want to over consume, our appetite would self regulate and we wouldn’t be fighting this terrifying obesity epidemic.
5 tips to help you take control of your behaviors, appetite and weight
- Knowledge is power, now that you understand the science you can stop beating yourself up for a lack of will power and start implementing strategies that will help control over eating
- Make vegetables the bulk of your plate, this helps you regulate total calorie intake
- Set your environment up for success, don’t buy hyper-palatable foods, don’t have them in your house as “treats” and don’t shop where you know you may be triggered
- Shop at local fresh food markets, fruit and veg shops and butchers, here you’ll find real food with no temptation or access to processed hyper-palatable foods
- Avoid artificially sweetened foods, they don’t help, they create more cravings and are no good for you. To regulate appetite and gain control you need to go back to basics, you need to eat real foods.
THW Body Boost Challenge
Are you FREAKING OUT about getting into your summer wardrobe?
Are you carrying a few extra winter kilos?
Would you like to feel lighter, energized and ready to hit summer?
If the answer is YES come join me on my Body Boost Challenge starting the 1st October
What’s great about the Body Boost Challenge?
- Its only 4 weeks
- The challenge is done and dusted before summer really kicks in
- You recieve support and motivation to achieve your goals
- There are tips and tricks to keep you on track
- You will feel amazing and confidant before the party season starts
- Initial BIA body scan to measure where your body is at, from here we can set individual body composition goals for the following 4 weeks
- Simple yet nourishing 4 week eating plan
- Supplements to boost energy and fat loss
- Movement goals for 4 weeks
- Post challenge BIA scan to measure progress and changes in body composition
- Prizes for the most improved body composition!
If you need a kick up the butt and want to get involved contact either myself or Emma for more info….
If you’d rather chat call me on 0416 385 900
I am so excited to get started!!!!
Superior Winter Vegetables
Warm vegetable salads are a great way to ensure you are eating raw foods during the cooler months. It is very important to consume raw foods daily, raw food provide superior nutrition and important enzymes often compromised when cooked.
Witlof is also known as Belgian endive or chicory; this leafy vegetable exhibits smooth, firm white leaves with pale yellow or maroon tips. Witlof has tender, succulent leaves with a mildly bitter flavour. Consuming bitter vegetables can enhance digestive function and gastric excretion aiding in optimal gut function.
Tip: fill the boat like leaves with diced apple, crushed walnuts and ricotta cheese for a protein rich, raw snack.
Beetroot is one of those vegetables that people enjoy to eat but often hesitate to cook. Once you start experimenting with it you will soon realize that beetroot is actually very user friendly, versatile and can be enjoyed cooked or raw. This incredibly healthy root vegetable is packed with potassium, iron, calcium, beta-carotene (vitamin A), vitamin C and disease fighting phytonutrients. Betacyanin is a particular phytonutrient in beetroot shown to exhibit potential cancer protective properties. Betacyanin is also responsible for the intense red colour of the beet.
Tip: use the whole plant including the green tops; the beet greens contain many of the nutrients. For optimum nutrition simply add beet greens to stir fries or soups.
Exhibiting a white bulb and leafy green stalks fennel looks similar to its cousin celery. It has a licorice or anise flavour adding a slight sweetness to any meal. Fennel may be baked with other winter vegetables, added to green vegetable juices or consumed raw in salads. Low in calories yet high in folate, vitamin C, potassium and fibre fennel is the perfect option for those watching their weight. An easy way to start using fennel is to add it finely sliced to warm winter salads; raw fennel tends to have a milder flavour.
Tip: fennel tea made from fennel seeds is a common remedy for soothing a sore, bloated stomach.
Due to the rich orange colour many people believe pumpkin is nutritionally similar to sweet potato however this is incorrect. Sweet potato is high in carbohydrates delivering 20g of carbohydrates per 100g serve whereas pumpkin is actually very low in calories and carbohydrates containing a mere 6.5g of carbohydrates per 100g.
Pumpkin is the perfect winter vegetable providing beta-carotene and vitamin C, both nutrients are vital for a health immune system.
Tip: try steaming pumpkin with other squashes like zucchini. Steaming will retain more of the important nutrients.
Commonly known as Swiss chard, this dark green leafy vegetable is the perfect winter option.
Similar to other leafy green vegetables silver beet is rich in an array of minerals including magnesium, iron and potassium. Due to the high nutrient profile silver beet is considered one of the healthiest green vegetables you can eat. Silver beet can be enjoyed added to stews, soups, stir-fries, baked dishes, omelets and salads.
Tip: for a quick and easy silver beet side dish simply combine sliver beet, pine nuts, raisins and olive oil in a frying pan, stir-fry until silver beet is tender.
Staying motivated throughout 2018
If you are anything like me you have thought about your goals and what you would like to achieve in 2018. The truth is our motivation is high in January and then as routine and normality sets in, the new year buzz wears off. It can be difficult to stay motivated and true to our health goals throughout the year so I thought I would share my top tips for staying motivated and on a health kick all year round.
Take time and plan
Going into the week without a plan is setting yourself up for failure. Plan and prep your food, pre-book and lock in training sessions, structure cheat meals and arrange recovery time with friends and family. Life gets busy and without scheduling your diary around your goals and desired activities it is virtually impossible to achieve your ideal week.
My goals for 2018: Im taking Friday afternoons off to recover and enjoy social time with friends. I will pre booked Barre classes a week ahead of time and schedule my food prep Sunday afternoon.
Accountability is king
Having a personal trainer, nutritionist, training bubby or just a friend checking in with you regularly will help keep you on the straight and narrow. Not wanting to let someone else down can be that little push to get to the gym or the strength to say no to that afternoon cookie jar.
My goals for 2018: booking in Barre classes will keep me accountable. Joining a running group will keep me motivated and inspired to become a better runner.
All or nothing doesn’t work
Having an all or nothing approach only ends in disappointment, why? Because we are human and life happens. Missing one gym session isn’t the end of the world and slipping up on one meal wont result in weight gain, what does matter is you pick yourself up and get straight back on it. Don’t throw in the towel because you didn’t get it 100% right, all or nothing doesn’t work and wont result in long term success.
My goals for 2018: focusing on all the great things I do each week will keep my head space positive when life throws me a curve ball. I will focus on the 80:20 rule and be kind to myself.
Happy New Year to you all, I have a feeling this is going to be a great year!
Why falling off the wagon is a must for weight loss
How many times have you been on a weight loss mission and told yourself “today I’m going to be good, really good” only to succumb to the afternoon office chocolate fix or that extra glass or two of wine at dinner. What then follows is a sea of negative emotions, negative self talk and feeling of hopelessness and shame resulting in continual unfavorable behavior.
Well I’m here to tell you no body is perfect and everyone slips up, it’s actually a part of behavior change and I think we all need to fall off the wagon every now and again. You’re welcome.
Here are the 3 reasons why falling off the wagon is good for weight loss:
1. It teaches you perseverance
Weight loss comes with perseverance and commitment. Falling off the wagon will teach you that one slip up every now and again won’t impact weight loss as long as you pick yourself up and get straight back on the program. How you mange your behavior and actions after a slip up will be the deciding factor on long term weight loss.
2. It gives you something to look forward to
Lets face it eating clean, measuring portions and packing lunches can get tiring (and boring). Looking forward to a night out with friends, letting your hair down and allowing yourself to relax around food is good for your soul. Remember the saying “no body remembers the nights they went home and had a salad” well its true, its ok to live a little, just a little.
3. You learn what your triggers are
Most of the time we don’t plan to fall off the wagon it just happens, learning what triggers a slip up will help you reduce the chances of this happening again in the future. For example not packing lunch can result in poor take away choices or not having a protein rich breakfast can lead to sugar cravings later in the day or not going to bed early can impact your ability to get up and exercise… Triggers are varied and individual, once you know your slip up triggers you can put anchors in place to reduce repeat occurrences.
I hope this helps and makes some of you feel better about slipping up.
What it really takes to drop 10kg
Spring has only just arrived and I’ve already received several requests for “summer shredding” nutrition programs. This got me thinking, there are so many people wanting to drop 5 or 10kg to feel comfortable and confidant in their summer wardrobe, but what does it really take to drop those kilos?
Below are my 5 top tips on how to drop body fat and feel amazing in your swim wear this summer (except for budgie smugglers, it takes a special person to pull off budgie smugglers)
1. Food prep is a non negotiable
There is no way a restaurant or take away venue is going to serve you the correct portions for fat loss. You simply must prep majority of you meals, this will result in you knowing exactly what you are eating ensuring the perfect macro ratio for your weight loss goals.
Do a big shop at the start of the week and prep at least 6 meals for the week ahead. I get it, life happens but if you have meals in the fridge or freezer ready to go you are one step ahead of the game.
The magic happens in recovery, if you are training hard and eating well but staying up all night scrolling through Tinder or Facebook you are letting yourself down. We produce HGH (human growth hormone) when we sleep, this is the magic weight management hormone that drops fat and increases lean muscle, so basically to drop fat you need to get off the smart phone and sleep more, there’s nothing much happening on Tinder anyway (so I’ve heard).
3. Plan and commit
A fitness goal without a plan is just a wish, you must plan and lock in your exercise sessions at the start of each week. Lock in friends, group sessions or a PT to keep you committed. Book out time in your diary for these sessions, stick a timetable up in front of your desk or on the fridge and no matter how tired or unmotivated you are you must stick to the exercise plan you promised yourself at the start of the week.
4. Understand the difference between healthy and fat loss
Just because you swap burgers for clean eating doesn’t mean you can eat as much as you want, weight loss is a result of combining eating clean AND consuming less. There are many foods that are “healthy” but are high in calories and not necessarily great for fat loss, these include honey, fruit juices and store brought smoothies, paleo snack bars and pre made protein balls.
5. Train the same stay the same
You must challenge your fitness and push yourself out of your comfort zone. If you have been running 5km 3 times a week for as long as you can remember its time to ramp it up. When it comes to fat loss HITT (high intensity interval training) will give you the most bang for your buck. HITT sessions increase HGH and if performed in a fasted state (i.e. first thing in the morning) can increase HGH by as much as 200%! HITT sessions will push you to your limits and are often uncomfortable but hey no one said it was going to be easy.
I hope this helps
Is stress is hijacking your weight loss goals?
If you ask the everyday person what the key to weight loss is, most will reply “counting calories and increasing exercise” however if I was asked the same question my answer is “nourishment, movement and recovery”. What many people don’t realize is the magic happens in recovery and if you are highly stressed trying to lose weight can be like pushing shit up hill (sorry I grew up in the country).
What I am seeing day after day in my clinic are busy, stressed, busy, anxious, busy, sedentary people who are frustrated with the difficulty of losing weight. We are a bunch of busy yet inactive people, research now suggests we are sitting more than we are sleeping, then when it comes to our sleep we are so emotionally stressed the quality of sleep is rubbish. We reluctantly wake up feeling tired from inadequate sleep this leading to increased sugar and carb cravings throughout the day, and we wonder why the freakin weight won’t come off?
STOP! Collaborate and listen (sorry couldn’t help myself) but seriously STOP! If you are trying to drop weight and you are not addressing your stress levels you are making it very hard for yourself, let me explain why….
CORTISOL is a hormone that is produced when we are stressed both emotionally and physically. It is completely normal to produce cortisol throughout the day, however it is not “normal” to produce excessive amounts of cortisol day in day out. Excessive cortisol production increases fat storage around the mid section, FACT.
POOR QUALITY SLEEP can often result from a stressful day. Remember the magic happens in recovery as Human Growth Hormone is produced when we are in deep sleep. Without quality sleep HGH production can be reduced, this can negatively impact your weight loss goals as HGH functions to increase lean muscle and decrease fat. To get the most out of your exercise you need quality sleep.
STRESS IMPACTS WILL POWER as prolonged stress and excessive cortisol can shrink the hippocampus; the area of our brain responsible for emotion and decision-making. It’s hard to think rationally and stay motivated to eat well when the hippocampus is hijacked, you are tired and the chocolate biscuits and red wine are calling.
These are just a few reasons why stress will negatively impact you weigh loss goals. I guess the point of this blog is to get you thinking about weight loss a little differently, yes of course you need to eat less crap, eat more plants and move more but you also need to manage your stress.
Now Im not saying you need to become a zenned out yogi to lose weight, what I am saying is set yourself daily goals around nourishment, movement and recovery, the weight loss will follow.
I hope this helps
WINTER FLU FIGHTERS
Winter has arrived in full force; along with the frosty starts and icy winds winter also brings the dreaded flu. If you are like me and “ain’t got no time for no flu” you need to start thinking about supporting your immune system so it is ready to rumble when you come in contact with people carrying the flu. In order to support the immune system we need to choose foods that provide immune enhancing nutrients. The follow are my top dietary picks to boost and support your immune system:
Brightly coloured vegetables such as pumpkin, red and yellow capsicum, carrot and sweet potato contain vitamin A and vitamin C both vital for the functioning of our immune cells.
Go to WILD GREENS for amazing fresh seasonal fruit and vegetable delivery options
Garlic is a super herb that contains the potent compound allicin; this immune boosting nutrient exhibits anti bacterial and anti viral activity.
Probiotics found in fermented foods and natural yogurt provides the gut with “healthy” bacteria, the gut and our gut bacteria is the body’s first line of defence against pathogens. Beneficial gut microbes also act as messengers stimulating our immune cells.
I highly recommend a probiotic supplement taken daily for immune health.
Amino acids are essential to build our antibodies or in other words our immune cells. Amino acids are found in protein rich foods such as fish, chicken, beef, lamb, eggs, quinoa and legumes.
Sleep is vital for optimal health including a robust immune system, remember recovery is where the magic happens. If you are burning the candle at both ends you will be more susceptible to catching a cold or flu.
I hope this helps THW xx
PEA OR WHEY?
WHAT IS BETTER FOR YOU?
There are many discussions about the different protein powders that we should be supplementing in our diet, many still believe that whey is the way forward having used it for many years, however in today’s world where there are many more vegetarians and Vegan diets around we have seen that pea protein is becoming the new protein powder to use. In this post I will talk about the pro’s and con’s of both proteins and which one might suit you better.
What is Whey Protein?
Some people might just be using whey because they have been told to by their personal trainer, nutritionist or even a friend without even knowing what it is, so let me clear this up for you. Whey is the liquid that separates from milk during the cheese production.
It is a good quality protein which contains all 9 of the essential amino acids that our body needs.
What is Pea Protein?
Pea protein is an excellent source of protein for vegetarians and vegans and has become more popular over the past couple of years due to it being dairy free. Peas are a member of the legume family and generally come from the yellow or green peas, the dried split peas are the raw materials to make the pea protein powders. Pea protein is also a complete protein including BCAA’s.
The comparison – protein and BCAA’s
25g PEA PROTEIN
25g WHEY PROTEIN
The pro’s and con’s
- Contains all 9 essential amino acids
- High BCAA content to promote muscle growth
- Choosing a WPI (Isolate) whey protein has a higher bio availability and absorption level
- Contains dairy which is inflammatory ad not suitable for people with intolerances
- Not suitable for vegans or vegetarians
- Hard to absorb for people with digestive issues
- Many companies add preservatives and additives into their products
- Some products have added sugars
A whey protein that I recommend would be BARE BLENDS
· Grass fed AU/NZ whey protein
· Organic ingredients
· Contains non GMO soy lecithin
· Gluten free
· Contains all 9 essential amino acids
· High protein – 30g offering 21g of protein
- Complete 9 essential amino acids
- Suitable for vegetarians and Vegans
- Some brands add sugar or sweeteners
A Pea Protein that I recommend would be...
PRIMAL PROTEIN BLEND
· GMO free
· Contains digestive aids such as pro and prebiotics
· High protein – 40g offering 27.9g of protein
So what’s my conclusion? I say that both sources of protein will be beneficial for each individual depending on their own diets and factors. As you can see, whey protein does have a few more con’s than pea protein but it also has many benefits as well. I personally would opt for pea protein because it would suit by body and digestive system a lot better but if you are going to use or continue using whey protein just make sure that it is organic and grass fed and has low or no sweetener in the ingredients.
If you would like to discuss this topic more or would like more nutrition information then please contact Lisa on 0426897957.
For more health benifits of whey protein checkout in great article from Positive Health Wellness https://www.positivehealthwellness.com/diet-nutrition/10-best-health-benefits-whey-protein/
How to start your health journey on a budget
We all know how hard it is after the Christmas period when we barely have any money to our name, as we have just spent it all on presents for family and loved ones, nights out with friends, and indulgent food and alcohol. Because why not? It’s Christmas and it only comes around once a year. Well that’s all said and done, but now it’s the New Year and you want to start your health goals and of course it all cost money. Panic starts to set in, how are you going to start it all with the cost of a gym membership, healthy food alternatives, race events and new training gear? Doubt starts to set in already even before you have commence this new journey, you start to think that it’s going to be too hard, cost too much and that you can’t do it! And then decide that it’s just easier to continue your life the way it is, thinking that it hasn’t been too bad, you can still make some small changes and then look at doing it properly when you have some more money behind you. Well we have all had those thoughts and doubts, you are not alone on that one! But I am here to tell you that you can do it, yes! And it won’t cost you a fortune. How you ask? Well here are my simple tips to making a start on a better you, while on a budget.
1. You don’t need a gym membership you live in Australia, where we have beautiful sunshine, fresh air and amazing parks and outdoor spaces. Utilise this as much as you can! As well as getting fit, you are also get fresh air and more oxygen into your body, it will make you feel amazing and make you happier!
2. Have a training partner someone who can make you accountable for turning up to train. We all know that if our alarm goes off at 5am we can think twice about pulling our bum out of bed to go train, but having someone to meet, will bring a whole new aspect to it. You won’t want to let that person down, so you will get out of bed and go meet them and have an awesome workout. It will also make you work harder, try and set each other little goals and even have mini competitions on who can get the more reps or who can finish a round quicker. And most of all, make it fun.
3. Eat seasonally it’s that simple. By eating seasonally you will be saving money, most supermarkets will have offers or special prices for seasonal produce while non seasonal produce will cost you an arm and a leg. The produce will also be full of flavour! You can even stock up, making several meals to freezer for a later date, it’s a great money saver.
4. Shop locally there are so many farmer’s markets around nowadays that we are spoilt for choice! These are great ways to save money as generally they will have deals on their produce and as they don’t have to pay the middle man, they can sell them for a cheaper price. A top tip is to go towards the end of the market day, most stall holders will drop their prices down as they need to sell all the fresh produce that day, bagging yourself an even bigger bargain!
5. Try less expensive cuts of meat. We all know that we should be eating organic grass fed meat as it has many more health benefits for us, but sometimes it isn’t that simple, it’s hard to find and to tell you the truth its expensive. Try buying some different cuts of meat such as organ meats, shin of beef, whole chickens, they tend to be much tastier, more nutritious and less expensive, meaning that you can still eat organic meat and not have to compromise.
6. Cooking at home is such a great idea and will save you money. We all love going out for dinners and having someone else cook for us, especially if it’s a food that you have no idea how to cook. But cooking at home can be fun, easy and relieve stress from your day. If you are unsure of recipe ideas, there are so many online that you can access for free. Also start simple if you aren’t use to cooking, you don’t want to set yourself a huge challenge and then fail, it will give you doubt and we don’t want that.
7. Grow your own produce this is sure to save you money. If you have a garden, allotment or even a balcony, why not start growing your own fruit, vegetables and herbs. Seeds costs barely anything nowadays and with the great weather we have in Australia they will flourish in no time. You can go online for free tips on how to get started with growing your own produce. I dare you to give it a try, it will make you feel proud that you have grown something of your own.
Here is a list of local farmers markets that you can attend;
- • Fox studios - Wednesdays
- • Double bay – Thursdays
- • Hornsby – Thursdays
- • Beaches market – Fridays
- • Kings cross – Saturdays
- • Bondi beach – Saturdays
- • Paddington – Saturdays
- • Leichhardt – Saturdays
- • Marrickville – Sundays
- • Frenchs forest – Sundays
- • Manly – every 1st and 3rd Saturday
And a link on seasonal produce
I hope that these tips help you, like they have me. Let me know if you have any questions or would like more advice on your health journey.
Enjoy and good luck!
For more info or to request a nutrition consultation call Lisa direct on 0426897957
TOP TIPS TO SURVIVE THE SILLY SEASON
Now don’t get me wrong I love the odd glass of wine and I’m not here to spoil Christmas BUT Summer is on our doorstep and if you want to look and feel your best over the warmer months you need to think about implementing a few healthy anchors to keep you on the straight and narrow. Lets face it in Australia for many social butterflies the silly season starts from Melbourne cup and continues until Australia day, that’s 3 months of picnics, prawns, chardy, beer and pav or in other words 3 months of excessive calories and a growing porch.
Its not about avoiding all your favourite treats, it’s about having a plan to support a balance between your social life and weight management. Here are my top tips to help you survive the silly season:
It’s all about the portion size. Order the entrée size serving instead of the large main size serving; you want to feel full not stuffed. Enjoy a bit size portion of dessert not the whole cake.
Factor in your cheat meals If you know you have a night out involving dinner and drinks then make sure you eat really clean and watch your portions throughout the day before you go out.
Exercise the morning after a night out/ calorie splurge Getting up and exercising first thing enables you to utilize any excess calories consumed the night before. If you are up and exercising after a calorie splurge you have more chance of maintaining your weight.
Include low calorie, low carbohydrate days Including days that keep the calories down and blood sugars low is good for the metabolism and maintaining weight. It also keeps you focused and disciplined.
Always look to increase vegetables Pass on the bread & replace starchy carbohydrates with vegetables and salads. Grilled fish and seasonal salad is always a good restaurant option.
Drink water or mineral water before the meal arrives This will control over eating and the temptation to pick at the bread.
Choose your poison If you’re a desert person then enjoy a desert, if you’re a lover of wine then enjoy a couple of glasses of wine, just don’t have both! Choose what you most like to indulge in, factor it into your week and enjoy it.
I hope this helps
Start your post winter slim down now!
Winter is usually the time of year spent indulging in warm comfort foods and lazing on the couch. But before you know it the long, baggy clothes will be coming off and Spring will be at our doorstep. That’s when squeezing into last year’s summer clothes can really be an eye opener to just how well you have taken care of your body during Winter.
My tip is to start your Spring slim down a few weeks early, that way you’re feeling confident and ready for the warmer season. Break it down into 3 steps so you don’t feel overwhelmed, rather focused and in control.
Step 1 Clear Out Your Pantry and Fridge
Take out all processed, nutrient poor foods so that you have space to fill them with clean, whole foods.
Fresh fruit and vegetables, lean organic protein, nuts, seeds and good oils should be the base of your diet.
Step 2 Plan Your Meals
For the week ahead plan out your daily meals so you know exactly what you’re eating and exactly what you need to have prepared. This way you’re not stuck with having to choose a quick unhealthy take out meal. Finally, go online and try a new recipe each week so you can get excited about your meals and take control of what you put into your mouth.
Step 3 Exercise
If your exercise routine has dwindled over Winter it’s time to ramp it up! Something as simple as getting up early and adding morning walks to your day can make a big difference to your overall weight loss. Ideally you’re aiming to exercise for 6 days a week. It may seem like a lot but considering most of us are sitting all day 6 days a week the same amount of exercise is needed if you really want to slim down. Exercise options are endless; long walks, bike riding, weight training, running, swimming, yoga – there is no excuse not to get active! Now get moving!!
The Health Whisperer xx
The following video of my 2014 New York marathon journey reminds me that life is all about setting goals, challenges, fun, laughter and memories. I still get goose bumps when I watch it, I hope it brings a smile to you face and motivation to your day. Enjoy xx
Are celebrities destroying the nutrition industry?
So I have thought long and hard about this and it may very well come back to bite me in the arse but I have never been one to hold back so here goes.
What the hell is going on with unqualified individuals preaching nutrition? As a nutritionist I am blown away with how many people tell me they are basing their nutrition on books written by unqualified people and if that wasn’t scary enough they are expecting me to be happy about it.
How is it that a journalists approach to quitting sugar has now become mainstream nutrition guidelines?
Yes we need to avoid processed sugars but this is only one part of achieving an optimum diet. Let me tell you something from years in clinic, there is not one blanket approach to nutrition.
Do I follow a vegetarian diet? No but I certainly respect anyone who does. Do I eat a lot of sugar? No but I’m not obsessive about it and will enjoy the occasional slice of homemade carrot cake (shock horror).
Many different diets have credibility and you are going to find studies to back just about any nutrition approach. 20 years ago those backing the “low fat diet” were basing their views from available research and I bet they were just as passionate as the current “low sugar” converts.
Ill tell you what the real problem is, we are all focusing on restriction and “bad” foods; no sugar, no grains, no dairy, no legumes, no processed foods….. How about we instead start focusing on recommended foods, nourishing foods, quality food, foods that don’t make us feel guilty and foods that make us happy.
Having a celebrity tell you what to eat is ridiculous. Ive got an idea, how about a balanced approach to food and nutrition? A diet where nothing is off limits you simply choose to nourish more often than not, a diet where you don’t feel guilty for adding honey (sugar) to your tea, a diet where you can enjoy a meal out with friends, a diet that is proven time and time again. It is simple, it is a diet filled with living foods (including honey) packed with vitamins, minerals and disease fighting phytochemicals. This is what qualified healthcare practitioners recommend, this is what works and this is what will make you happy and healthy.
Everyone has the right to their opinion and in my opinion life is too short to be obsessed with the latest celebrity crazy, life should be enjoyed and this includes eating carrot cake.
The Health Whisperer xx
We can’t all be size 10 super models!
There is an issue I have been struggling with for a while, the unrealistic view that we all need to be size 10 super models. Social media is playing a big part in this warped view, each morning I scroll through fitness tags on instagram this is what I see…
I see woman from the fitness industry wearing little more than a crop top and “shorts” (I have undies that cover more skin) posing and smiling with a cheesy catch phrase like “good morning peeps, time to exercise”. I ask myself what is the purpose of this post? First of all I find it sad that at 7am the first thing some women think of is to post an imagine of themselves on instagram wearing tiny “shorts”. Back to my question, what is the point of these posts? Is it to inspire other women to get up and exercise so they too can pose in undies? Or is it simply an excuse to show off their amazing bodies? I think we all know the answer to this.
What I would like to stress is these women do not represent the average population and it upsets me to hear my clients compare themselves to these women. We all can’t be size 10 supermodels and that’s ok! I’m not saying we shouldn’t set goals to be the fittest and healthiest we can be, of course we should. What we shouldn’t be doing is comparing ourselves to women who can’t differentiate between undies and shorts.
With years in clinic I can tell you for a fact that for many people it is not as simple as calories in v’s calories out. I have women come in with near perfect diet diaries, exercising daily yet struggling to drop 1 kg. I will share with you what I explain to them; the body doesn’t know what to do with a calorie until instructed by our hormones. In other words hormones dictate how we utilize calories and reduce body fat. Some of the hormones I am talking about are insulin, cortisol, human growth hormone and thyroid hormones. If you suffer with insulin resistance, high stress, poor sleep or hypothyroidism chances are weight loss for you is slow, hard work and at times feels like you are pushing shit up hill, pardon the French. It is with this science and clinic experience I can say we are not all meant to be size 10 super models.
It is time woman stop comparing themselves to fitness professionals who exercise and diet for a living; its time women start competing against themselves. Pull out a pair of jeans that you really want to fit into and set a goal to be the slimmest YOU can be. Stop making it ONLY about the scales and start making it about optimum nutrition and fitness goals. Register for a 10km run or set yourself a goal of chin ups in the gym, make your goals challenging yet achievable and start praising yourself when you achieve them. For some it may be slow and extra hard work but that’s what makes it even more special when you get there.
Do you want to know what heavily impacts on health and longevity? No it is not taking a selfie at 7am, it is happiness! If posing in your undies makes you happy then good for you, seriously good for you. Ill tell you what makes me happy; setting goals and smashing them, running 10km just cos I can, a glass of red wine, lifting weights every morning with my boys, dark chocolate goji berries, seeing my clients achieve results, eating organic, crossing the finish line of any race and of course my friends and family.
I am a nutritionist and far from physical perfection, my weight goes up and down, I have enough junk in my trunk to rival J Lo but I am bloody fit, super happy and like what I see in the mirror. We can’t all be size 10 super models nor should we want to be.
The Health Whisperer xx