Category Archives: Nutrition

Personal Trainer Perth   →  Blog   →  Nutrition
Categories Exercise tips, Nutrition

Protein

Author CreateHealthFitness Posted on

I have been thinking about all the articles I have read in magazines and newspapers about how we need to eat protein with every meal.  Contrary to popular reading, that’s not exactly correct and I thought you should know about the potential side effects of over consumption of protein.

The rule for protein consumption is 0.8 grams of protein per kilo of weight so if you are 65 kilos you should be consuming around 65g of protein per day. That’s not all that much really.  Balance of nutrients is always key but it is definitely a worry when people are fed information like, “you must eat protein at every meal and do not consume carbohydrates”.  It is the quality of the protein that’s important, not the quantity and carbohydrates are actually also essential to a balanced nutritional life.

Recent studies have shown that eating protein in excess of 95g per day can leave toxic residues in the body which can cause biochemical imbalances, actually diminish strength and endurance, increase the excretion of calcium leading to deficiencies, cause constipation and undue strain on the kidneys. All of these things can lead to illness in the long term.

So before you go crazy on protein, just consider a more balanced diet instead.  Low in sugar and fat and high in fresh, unprocessed food along with complex carbohydrates. Don’t forget portion size either, it’s really important not to overeat in general so listen to your body telling you when you are full.

If you are vegetarian or a vegiac like me (that’s a vegetarian coeliac!) quality protein sources must come from a variety of sources, combining foods. That’s a whole other topic but combining grains with nuts and seeds, or nuts and seeds with milk products, nuts and legumes together or dairy products with legumes, grains and legumes together will help you to achieve quality protein intake.

My next article will be discussing carbohydrate intake so stay tuned!

Categories Exercise tips, Nutrition, Personal Training

Checklist to Weightloss

Author CreateHealthFitness Posted on

Make a commitment to yourself that you are going to be healthy, for you. It’s the best anti-ageing plan you can have.

1. Find a photo of yourself that you really don’t like the look of and use it for motivation, put it on the fridge, then find a picture of a celebrity body that you want to look like, and put that next to it!

2. Measure. This means measuring with a tape and noting your weight.  If you have access to a trainer they will be able to measure you properly.  This gives you something to keep you motivated especially if you are measuring fortnightly or monthly you can see your progress which just makes you want to keep going.

3. Clear out your fridge of anything bad for you, lollies, chocolate, ice creams, etc and just don’t be tempted to refill, unless it is treat day then choose wisely, something that is really good quality.

4. Fill your fridge with colourful and fresh vegetables and fruits you enjoy.

5. Chop up some fruit into large chunky pieces and leave them in there so everytime you are thinking about snacking, you can quickly grab a piece of fruit.  If you prefer, you could put a small container of mixed nuts or chop up large chunks of some crunchy veggies.

6. Buy a book that you can write in as your daily journal. You should write in your journal each evening how you felt upon waking, what you ate during the day and any notable fatigue, any reactions to foods, what you ate and what you drank, any medications and supplements and what exercise you did during the day.  Write down any stresses and any other notes you feel like.  It’s good to empty you brain of the day that was as well as being truthful about what you actually consumed for the day. You might be surprised at what you actually can consume in one day!

7. Allow yourself a treat day or two per week so as not to feel deprived.

8. Exercise, this can be anything you choose as long as you are off your bottom and moving. Of course getting yourself a personal trainer is always motivating and it means you can’t chicken out when you feel like it but group training is always good especially if you have a competitive spirit.  There is always the option of couple training also if you want to train with your husband or partner and get them involved too that usually assists with changing your diet.

9. Plan. If you are to succeed in being healthy and lose weight or maintain weight you need to plan your meals.  This is especially important if you have any food allergies as it’s not always easy to get something healthy to eat if you aren’t at home.  There are several planning tools but if you are struggling or are bored of the usual salads, the nutrition complete system on my site has a number of calorie controlled recipes to choose from which takes away some of the struggle of what to have for dinner or lunch.  It also assists you in getting the correct nutrition so you aren’t missing out on any vital nutrients. The system also produces a shopping list for you and a weekly table of what you are eating, how many calories, proteins, fats and carbohydrates are in your meals.

10. Cut down on alcohol, remember that there around 100 calories per glass of wine, but it’s not only the calories you need to worry about, it’s the chemicals and the effect on your body. There are more detrimental factors about alcohol than positives so cut it down to no more than 2 glasses per week.

11. Make sure you give yourself a gift like booking a hair appointment, massage, spa treatment or a holiday for reaching your goals.

Stay positive and enjoy your healthy new lifestyle. It’s not easy but if you are prepared, you can do it!!

If you have any questions or tips of your own, feel free to ask or share.

Angie

Categories Health Tips, Nutrition

Meal Planner

Author CreateHealthFitness Posted on

Have you checked out my programs page yet?  I have updated with a meal planning package which allows you access to calorie controlled recipes, measurement and weigh in reminders, and health tips.  The software will calculate how many calories, fats, proteins etc you personally require in a day, you choose the recipes and food you would like to eat, then it will give you a planned out day of meals and a shopping list.  It couldn’t be easier or cost effective and it does get results.

Have a look at my programs page for more details and pricing.

Do let me know if you have any questions or would like more details.

Angie

Categories Health Tips, Nutrition

Isagenix Nutritional Meal Replacements

Author CreateHealthFitness Posted on

http://video.google.com/videoplay?docid=3233553405825850003#

Isagenix is a nutritional meal replacement system which is all natural and provides a balance of carbohydrates, protein, vitamins and minerals.This system can be tailored to your individual needs for either weight maintenance or weightloss. I’ve attached a link to an ABC News article on the products.  There are many meal replacement programmes out there but this one I find is of high quality and without anything artificial which is really important.  The theory behind it is to provide your cells with optimal nutrition so they can function at an optimal level.  We tend not to get enough nutrients from our diet alone so it makes sense that we often feel below par. By saturating our body with all of the nutrients that we require gives the cell a better chance at functioning well, your body will get rid of any surplus.  Makes sense.  The usual maintenance program allows you to have 2 meals per day and one meal replacement plus snacks so that’s not all that bad is it!

So I wouldn’t recommend anything to someone I haven’t tried myself so although I do have the meal replacement and protein powders regularly, I decided to try the 9 (11) day detox.

The pack actually gives you a program to follow along with what exactly to snack on and the types of foods to have for your meals so it’s really easy to follow.

I started off the first two days with having 2 shakes per day (replacing 2 meals breakfast and dinner) and having a healthy lunch, the next 2 days I was supposed to have the “cleanse drink” 4 x per day with water, nuts for snacks and a salad for dinner.  This actually wasn’t too bad as I could still have some snacks so I didn’t feel too deprived.  For the next 5 days it’s 2 shakes per day and one meal.  I’m finding the 2 shakes per day does make me feel deprived of crunchiness so I’ve substituted for a smaller portioned meal without carbohydrates in the evening which still seems to be working although it’s not totally sticking to the programme.

The key to this programme is consistency, the shakes will provide you with not only vitamins and minerals but a calorie controlled meal balanced in proteins and carbohydrate.  It’s also a natural product so there isn’t anything artificial which is why I am keen to use the product.   You need to choose the meal that you know you overeat and replace it with the shake.  Isagenix provides you with recipes and tips on what you need to eat for snacks and meals so it’s easy to follow. I am aware that any “cleanse” is going to help you lose weight but it’s keeping it off which is the key. That’s where Isagenix has a good maintenance programme to keep you on track.

I’m not quite finished my 11 day programme but I am already sleeping better, feeling less “heavy” and seem to have more energy so i’m going to keep going.  I’ll post my end measurements and please e-mail me if you have any questions about the system.

Four of my clients did do this nutritional cleanse very well found great results, within the first 3 days they all had a weight loss of 2kg, were sleeping really well and were feeling less bloated with more energy. These guys were also on the maintenance programme already and one client made an interesting comment, she said that usually at this time of year she’s had about 3 colds and taken her about a week each time to get over them.  This year since being on the programme she hasn’t been ill apart from one niggling cold which she got over quickly.  I put this down to her having been nutritionally deficient and her immune system was depleted previously.

All in all I think that this system has definite potential and has helped a lot of people.  So if you are looking at losing weight, think about a meal replacement programme which should be used in conjunction with a healthy eating plan and exercise programme.

Categories Health Tips, Nutrition

Sugar

Author CreateHealthFitness Posted on

How good does this look? It’s not unheard of to be a sugar addict and an awful lot of us are. But is it worth the consequences?

Sugar is classified into a few forms such as:

Sucrose – found in sugar cane and maple syrup

Dextrose, Fructose or Levulose – found in fruits and honey

Lactose – found in milk

Glucose – found from the action of sulphuric acid on starch

Sugar that is found naturally such as in milk, has a higher nutritional value to the body than something like white processed sugar. It is a balanced type of food and has vitamins and minerals attached to it, whereas processed sugar doesn’t and is very harmful to the body.

Brown sugar and crystal sugar are also processed and harmful to the body, there isn’t really any difference between brown sugar and white sugar, it definitely isn’t anymore natural. It is best to add some maple syrup or honey to anything that requires a bit of sweetness.  Maple syrup is really the best option as it is a natural sugar and contains a large variety of minerals and vitamins so is received by the body and accepted.  Remember that your body is a highly complex machine that requires certain nutrients to work efficiently, we need to be aware of what is going to cause it (you) long term problems.  It’s time we gave our health system a break by looking at what we can do to prevent illness instead of looking for them to fix us when we are ill.  And sugar is one of the key components to reduce when you are thinking about long term health.

There are sugar substitutes, one is stevia which is derived from a natural source and can be used.  However substitutes such as saccharin, aspartame, equal, contains coal tar which is carcinogenic to the body.

SWEETS AND SWEET DRINKS

Nothing nutritious here just artificial sweetner, chemicals and additives.  When the body has these foods regularly it goes into a kind of shock, the pancreas and spleen are overworked and can stop working effectively, the supporting organs need to take over like the kidneys and the nervous system overloads.  This means that the brain is being overloaded with chemicals and can cause adverse reactions, mood disorders, odd behaviours, bad behaviours in kids and in adults, stress behaviours and breakdowns. Sugar also causes chronic inflammation which can contribute to arthritic conditions.  All from processed sugars and chemicals.

So pick up a piece of fruit before you pick up that chocolate or muffin and remember sugar can be hidden in foods you wouldn’t think it might be.

Categories Nutrition

The Egg

Author CreateHealthFitness Posted on

How often do you think about having an egg on toast for a late dinner or having a poached egg for brekkie?  Did you think that eggs were fattening and bad for cholesterol?

The egg is another one of natures superfoods. Eggs contain an amino acid pattern that humans require to grow and maintain health. The nutritional heart of the egg is the yolk containing fat, iron, vitamin A, thiamine and calcium and about ½ of the protein and riboflavin of the whole egg. Eggs also contain vitamin D which is essential to bone development and seems to be important in the management of people with chronic illness.

There seem to be many diets out there encouraging women to eat egg white omlettes but they are just missing out on the essential nutrients they really need to maintain their body. You can have between 4 and 6 eggs safely per week.

The downside of eggs is that some farms use additives to improve the colour of the yolk, if you find an egg that has a blotchy look about it then chances are the hen it came from has been fed some hormones or chemicals to control disease.

To make sure you have a nice fresh egg and that the hen has not been fed any chemicals then buy organic and free range. These hens have been fed on greens and grains and have not been cooped up in a small cage but roaming free and happy.

When you crack an egg open look at the yolk, if it is flat then it could be an old egg so do use your eggs within the use by date just to be sure.  Don’t ever use an egg with a cracked shell as you won’t know what bacteria has settled in there and could make you very ill.

So go ahead, eat eggs, they are easily digested and full of nutrients.  But make sure you buy free range and organic, we need to keep these farms producing eggs!

Categories Nutrition

Are You Nuts about Nuts!

Author CreateHealthFitness Posted on

You should be!

Nuts and seeds contain many essential nutrients, proteins, vitamins and minerals and essential fatty acids.  They can be eaten raw, roasted with seasonings, used as seasonings and toppings, in salads to add a bit of crunch, slivered, chopped, flaked, ground into meals, flours and milk. You can use the meal to coat chicken and fish, use in cakes, biscuits and slices. They are easy to carry around as a snack and you can mix them up with some organic dried fruit, use in a muesli bar mix or breakfast muesli.

Nuts contain anticancer, heart protective properties and unsaturated fats.  It is of more benefit to use a high calorie nut as a snack replacement as opposed to a chocolate bar or muffin in the afternoon as they provide more nutrients per calorie of those baked goods.  Not many other foods contain such a range of nutrients as nuts and there are such a variety of nuts to choose from it makes it easy to add them into your diet.

Nut Nutrients:

B complex vitamins

Vitamin E

Calcium

Iron

Potassium

Magnesium

Phosphorus

Copper

Pecans and peanuts – regulate insulin but they are some of the most common nuts to affect someone with a nut allergy.

Brazil nuts – contain antioxidant selenium, have a high unsaturated fat content, are high in protein and high in amino acids.

Walnuts – studies have shown that these nuts have cancer fighting elements, provide Omega 3, assist in the reduction of cholesterol, are high in protein and provide some iron.

Almonds – assist in the reduction of cholesterol; have a high mineral content, and are alkaline.

Macadamia nuts – high in calories and unsaturated fats, so do limit the amount of these ones especially the ones with chocolate!!

Due to the fat content in nuts they can become rancid so it’s best to store them in airtight containers, in the fridge.

But it’s not only nuts that are a supernutritious, seeds are too.

Pumpkin, Sesame and Sunflower seeds are all edible and rich in protein, phosphorus, calcium, iron, flouride, iodine, potassium, magnesium, zinc, B complex, vitamins A, D and E.  Unsaturated fatty acids. What more can you ask for in a snack?!

Sesame seeds are also high in calcium and contain up to 50% protein so a spread of tahini on your toast in the morning  is a really good choice instead of margarine and jam!

Sunflower seeds are nutritional power houses.  They are rich in protein about 30%, unsaturated fatty acids, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, several B vitamins, vitamin E and D.

Sesame Seeds are high in protein, unsaturated fatty acids, calcium, magnesium, niacin and vitamins A and E.

Seeds also go rancid and need to also be contained in an airtight container and the fridge.

So make sure you consider a power packed nut and seed mix as a handy snack to keep in your bag, add some seeds to your stirfry or nuts to your salad. You really can’t find a healthier and tasty option!

1 2 3