(Keep it simple Sweetheart)
To keep our appetite down and to increase metabolism we need to eat a protein-rich food with each meal or snack. Add to this a good fat, this keeps us feeling full and aids our metabolism to burn fat throughout the day.
Protein rich foods
- Fish- salmon, tuna, sardines
- Seafood- prawns, oysters, mussels
- Poultry- chicken, turkey, duck
- Meat- beef, lamb, pork veal
- Eggs- chicken or duck
- Soy products- tofu, soy milk
- Protein supplements-
Eat a minimum of six serves, three cups of vegetables daily
Vegetables are very high in nutrients and fibre.
Two serves, one cup of fruit daily.
Fruits are high in nutrients and fibre but they also can be high in natural sugars. Avoid tinned fruits.
For weight loss two serves two pieces/one cups of fresh fruit is enough
Fuelling up at breakfast
Breakfast is the meal to give us fuel for most of the day if done right. To support your metabolism, this meal should be rich in protein, healthy fat, vitamins, minerals, antioxidants, and fibre.
Eggs, avocado and gluten free toast or a veggie, herb, and avocado omelette with a side of fruit or a smoothie with fresh greens, other veggies, fruit, protein powder, almond milk.
Dark Chocolate Peppermint Smoothie
- 1 cup of unsweetened almond milk
- 1 scoop of chocolate protein powder
- 1 or 2 tablespoons of cacao powder
- ¼ teaspoon peppermint extract.
- Optional handful of ice
Combine all ingredients into a blender and blend until smooth.
Spinach Flax Smoothie
- 1 cup unsweetened almond milk
- 1 large handful organic baby spinach leaves
- ¼ cup frozen mango
- ¼ cup frozen pineapple
- ½ banana
- 1 tablespoon flax meal
- 1 tablespoon chai seeds
- 1 scoop protein powder.
Combine all ingredients into blender blend until smooth.
Don’t be afraid to experiment with your protein powder and fruits/ vegetables the possibilities are endless.
Reduce or cut out sugar and reduce salt
Foods with added sugars increase risk of diabetes obesity and heart disease and cancer.
High salt content can lead to heart disease and strokes. When using a salt always choose iodised it is essential for thyroid function.
Chromium reduces sugar cravings and balances blood sugar levels
Reduce of /cut out alcohol
Try to drink occasionally and in moderation, while one small glass of red may protect against heart disease. More than two standards drinks per day is linked to negative health effects such as cancer.
If cutting out or reducing alcohol is an issue- Vitamin B3 Niacin is helpful, to ease complications such as depression or anxiety that are common withdrawal symptoms.
Have healthy snacks available
Avoid chips, lollies, high fat high sugar chocolate and processed treats and have healthy options with you this way when you get hungry you have a healthy choice.
Nuts are good food nutrient dense and high in good fats, but only a small handful is enough for a snack.
Having some ready cut vegetable sticks and a small container of hummus, another option
Having small amount of good quality dark chocolate is fine.
Good fats are vital for weight loss
- Olive oil- cold pressed extra virgin
- Coconut oil- has many health benefits including aiding digestion, improving nutrient absorption, increasing metabolism and assisting in weight loss.
- Nuts-almonds, macadamias, brazil, hazelnuts, walnuts (peanuts are often contaminated with a toxic mould)(cashews are high in natural sugar so best kept to a minimum)
- Seeds-sesame, pepitas, pine nuts, linseeds
- Ghee The type of fatty acids in ghee may be better for your heart and digestion than those in regular butter.
- Fish oils
Drink plenty of good filtered water.
Aim for at least 1.5 to 2 litres per day. Eight glasses per day.
Some of the time when we are dehydrated our body signals it is hungry, drink the water first and wait to see if hunger sensations go away.
Drinking water needs to be out of glass, steel or PBA (bisphenol A) free water bottles.
Drinking from plastic bottles that contain PBA’s can cause and imbalance in our hormones. The plastics have xenoeostrogens in and they block our cells from oestrogen and the result is we become oestrogen dominant, this can lead to young boys developing breast, young girls menstruating very early and in woman that stubborn midline fat deposits.
Cut out soft drinks and milky drinks
Eat lots of healthy salads with a serve of protein
Apple cider vinegar ACV
Research has shown does seem to help regulate blood sugar, If you do want to give it a try, don’t drink it straight; undiluted shots of ACV can wear down tooth enamel and damage the esophagus over time.
Swirling two teaspoons of organic apple cider vinegar into a cup of warm water and drinking it once a day. (Can add teaspoon of organic honey) Or simply use ACV as a main ingredient in salad dressing or in a side dish.
Exercise is best at your level. If you are unfit or haven’t moved much for a while then please start slow just walking for 15 minutes then over time as you get fitter walk faster and for longer. Sweating is good. Be sensible if you have a medical condition consult your GP prior to commencing. As a rule of thumb to burn calories we need to working out at 70 % of heart rate max, which is 220- your age
Example- if I am 40 this is 220-40=180 70% of 180 = 126, when exercising take your heart rate for 15 seconds it should be around 31.5.
Do something you enjoy, yoga, tai chi, swimming, dance, martial arts.
Make it fun
Have a walking/ exercise buddy...
It is ok to slip up occasionally don’t beat yourself up. Just enjoy it and the next day get back on track.
- Protein with each meal
- Good fat
- Breakfast- protein fruit smoothie or eggs and avocado.
- Two meals- three handfuls of vegetables, one serve of protein, and small amount good oil.
- Drink lots of filtered water
- Two serves fresh fruit a day
- Exercise to suit your own needs and increase as you get fitter
- Carry healthy snack foods with you
- Reduce salt, sugar and alcohol intake
- Apple cider vinegar
- Have fun
Come into the store Mandurah Health Supply for friendly advice and grab some products to help you get summer ready.