Nutrition

Healthy weightloss is all about balance and moderation, NOT fad diets. These diets just starve you of the nutrients your body needs to function on a daily basis.

Ensuring that your snacks and portion sizes are of a reasonable size will control your weight, that is of course as long as you are not taking in too much fat. A rule is to eat all of your major nutrients first before looking to eat any reward foods like chocolate (as long it is within your allocated energy intake). If you need any help with energy intake then let me know! Remember that clean and unprocessed foods are better for you and really you should be kept fuller for longer by eating this way.

This is not just about weight control and looking great, you need to consider the long term health benefits of eating well and exercising. Exercise is also a lot of fun if you have chosen the right type of exercise. Trainers are great at keeping your workouts different and fun.

You should remember that keeping your blood pressure and cholesterol low will help to prevent stroke and heart attack. See your doctor to have these checked regularly. If you find out that you have high levels then we can work to reduce these over time through exercise and diet, along with your health professional.

When you join us, we provide you with a pack which contains a weekly program of healthy eating choices. This, of course, is only a guide and you can modify it to your own personal tastes.

As a general rule, you should enjoy a wide variety of nutritious foods:

→ fruits and vegetables;
→ cereals, wholegrains;
→ lean read meat (limit to around 250g per week);
→ fish, poultry (skinfree);
→ include milks, yoghurt, cheese, and choose reduced fat products as much as possible;
→ drink Water 2-3 Litres per day (sipped throughout the day or replace part with herbal teas);
→ 30-70 or less in total fat each day is all you need and remember that saturated fats are bad for you, check the content in products before you eat them and remember the consequences of having a lot of saturated fats (less than 30g of the total) in your diet, a guide is less than 3g per 100g; and
→ as we all know sweets and high salt products should be limited or avoided altogether, as a guide sugar of less than 5g per 100g, salt less than 0.3 grams per 100g. You need to keep drinking water, at least 2 litres per day and you can eat between 5 and 6 small meals a day which can assist with energy. Herbal teas are also good for hydration and will add to your fluid intake, try to limit your coffee to 1 or 2 per day if at all.

Keep your fridge stocked with lots of colourful and fresh fruits and vegetables, the bright colours will make you feel like eating something healthy! If it's there you are more likely to make a good choice.

Remember that no-one is perfect and as women, we all crave chocolate or something sweet from time to time, don't deny this, just have a couple of pieces of dark chocolate or something you enjoy, in a small portion and only a couple of times per week.

Following these tips and with a regular exercise programme, you should start to lose those extra kilos.

You may also suffer from intolerances to certain foods, are celiac or have allergies, these can all contribute to headaches, fatigue, weight gain and general poor health. If you are suffering from any chronic problems that you think could be related to your diet, it’s always best to check with your doctor first before eliminating any particular food groups. A naturopath can also be very helpful when discussing your health in a holistic manner.

Check out some of my favourite recipes and health tips on my blog!