Protein was the buzz word of the 90s. It became very popular in the 90s with Dr Atkins introducing his specific diet “The Atkins Diet ‘. This type of diet advocated high protein and high fat with little carbohydrates. . A lot of people are still confused about this topic, surprised to hear that their understanding of a carbohydrate is rice, potatoes and bread. Carbohydrates include anything from a lettuce leaf, to a big mac.The new hipster movement has adopted a “paleo” type of eating plan that seems to fare well in regards to health but still today carbohydrates are supreme. So let me bring you in on the real deal, protein is king and one of the most powerful anti-aging substrates on this planet!
There are three main substrates called macronutrients that make up our food. These macronutrients are classified as protein, carbohydrates and fats. Proteins are vital for our muscular integrity, neurotransmission, skin, muscle and hair synthesis. Proteins are necessary for a great number of biochemical reactions in the body. It is also an anti-aging nutrient. So how much and when should be eat protein. Protein should be eaten at all meals. It could mean that you only have to add a spoonful of sesame or sunflower seeds to your breakfast. It could mean that you introduce some easily digestible fish into your diets. The recommended amount of protein for women is approximately .75 g / kg of body weight. So if you are a 50 kg woman you should be eating about getting 40g protein from your foods.
Food combining is about putting it all together so that you not only enjoy the taste of the food but it will work for you doing what it is supposed to do .It is also important to include complete proteins in to your diet. Complete proteins contain all nine of the essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Sources of complete proteins include meat, fish, eggs, most dairy products and soybeans. Add fruits vegetable and wholegrains and together they make a complete protein meal.
Check out these protein foods and add them into your diet. Protein is great for stabilising blood sugar levels, maintaining your energy requirements and keeping you young.
85g breast of roast chicken contains 26g of protein, along with zinc to help support immune function.
85 g turkey breast contains 26g of protein including the important amino acid, tryptophan. Tryptophan is a precursor to serotonin the mood altering hormone.
85g of cooked lamb provides 23g of protein, and is one of the best sources of haem-iron to help boost red blood cell production and support healthy energy levels.Lentils 100g (1/2 cup) of cooked lentils provide 9g of protein, making them an excellent vegetarian source of amino acids. They also boost high levels of dietary fibre to support healthy cholesterol levels, and iron to transport oxygen around the body.Spirulina
1tsp (5 g) of spirulina contains 2.2g protein. Weight for weight spirulina contains a lot more protein than fish, meat and poultry. This superfood makes a particularly great addition to vegan and vegetarian diets. It is also an excellent source of iron which is beneficial for preventing iron deficiency or anaemia. Common conditions in both women and children especially of child bearing age.
Cup of plain full-fat yoghurt contains 9g of protein, an excellent source of beneficial bacteria to help boost digestion and immune health.
½ cup (126 g) of hard tofu contains 20g protein plus B vitamins to assist energy production in the body.
One large egg has 6g of protein, and is a great source of vitamin D, which is important for bone health and prevention of chronic diseases such as cancer and cardiovascular disease.
28g almonds contain 6 g protein. A monounsaturated fat introduced into the body could assist with increasing your HDL profile and decreasing your not so wanted LDLs. Contains calcium needed for great bone health, muscle contraction and heart health.
Provides 6g protein. Great source of protein for vegetarians, High In zinc especially important for reproductive health in both men and women.
I cup contains 8g protein. This seed has plenty of fibre for bowel consistency and zinc for a healthy immune system and healthy skin. It is a fantastic protein rich alternative to grains.
1cup of plain kefir contains 11g of protein, and plenty of probiotic goodness to help keep a healthy balance of bacteria in the digestive tract.
½ avocado (100g) 2g protein, this fruit has high levels of beta-carotene needed for the immune system. It is a monounsaturated fat promoting cardiovascular health and cholesterol health and maintenance.
(Protein figures from Nutrition Data Self)
After spending a few days on your latest weight loss “diet” you would naturally expect a loss that can be easily recorded on the scales. After all, your jeans feel a bit looser, your stomach is certainly flatter so you would expect a weight reduction measured by scales. However whilst you feel excited about the small changes, jumping on the scales could have negative consequences. Read on so that you can have a better understanding as to why this is not always the case.
Weighing yourself only once per week (and not daily weigh-ins) is a better option for an accurate reading of your weight when monitoring your weight-loss. Reason being, weight naturally fluctuates from day to day and stepping on the scale daily will only prove to be a very discouraging practice as you see the numbers go up and down all over the place throughout the week.
Weighing yourself only once a week at the same time of day (we recommend first thing in the morning before eating or drinking anything) and in the middle of the week, say Wednesday, you'll get a much more consistent reading and a true measure of your week-to-week progress.
So why Wednesday?
Well, according to the Public Library of Science study it found these two things:
1. When maintaining weight, Wednesday was found to have the least week-to-week fluctuations, so you'll get the most accurate reading by weighing in on Wednesday.
2. Wednesday also just so happened to be the day when people weighed the least each week.
Since your new eating plan is monitored from week to week this option for the weekly weigh in will provide the most accurate reading.
Weigh yourself only once a week, on Wednesday morning, first thing when you wake up and before eating or drinking anything.
Do that and you'll get the most accurate picture of your weekly weight-loss progress!
Most people chew their food without thinking about it,but if you are trying to lose weight here is a good piece of advice, “masticate to liquid”. I couldn’t imagine that you have heard this phrase before, and I wouldn’t imagine that you are practicing this art!!!! Sounds suss, but basically it means chewing your food to liquid. We are all guilty, but it still fascinates me that people wanting to lose weight attack their meals with an accelerated speed like it is their last meal forever! If weight loss is your goal, then slow down and enjoy the nourishment of the food after all it is one of lives simplest pleasures.
If you are interested in losing weight, then slow down and practice “masticating to liquid’. The chewing process, is a very important step in digestion, making it easier for your intestines to absorb nutrients from food particles. Carbohydrate and fat Digestion actually begin in your mouth so Chewing to liquid enhances food to pass through your digestive tract with better absorption. It is highly recommended that you eat slowly and chew your food at least 15-20 and up to 40 times before swallowing. This enables your brain and body to release the hormones that sense that it's full, instead of stuffing a bunch of food down your throat whole, to find out 30 mins later that you're hungry again! Hunger is largely controlled by hormonal signals, including that from ghrelin, which spurs the feeling of hunger. The team found that when study participants chewed more, their ghrelin levels were consistently lower post-mealtime. It might be that the longer the body senses food in the mouth, the more ghrelin is released.
Chewing to liquid is important in helping you to maintain a healthy weight due to “portion control properties. A study on both lean and obese Chinese men set out to prove this point. The study was conducted in 2011 and concluded that Interventions aimed at chewing activity could become a useful tool for combating obesity.
So for those of you that need help in this area here are a few tips in slowing down the eating process and avoiding those other nasty effects of gulping whole.
So I guess if you want to make the most out of your eating experience try at least to be mindful of not only what you eat, the amount you eat and when you eat but by just eating a little bit slower and chewing to liquid may keep your body and health in shape . So simple but so effective !
One of the common questions asked during a consultation is why eating carbohydrates is not recommended before going to bed. Carbohydrates promote the hormone insulin, necessary to shuttle glucose to the cells. This in itself inhibits fat loss as the body gets to work to metabolize the glucose as a result of the carbohydrates that we ingest. If you eat prior to bed it is a recipe for disaster however at the same time whilst the common suggestion is to eat protein which is slower to digest it is actually the hour’s in-between the meals that may promote your fat loss , lessen your propensity for disease progression and has anti-aging benefits as well !
I am not quite sure if you have heard the term intermittent fasting. Basically this is limiting food supply everyday so the digestive organs have a chance to rest. When you are in “feast mode”, your body forgoes the natural repair and rejuvenation cycle. It is too busy breaking down and eliminating the foods that you have eaten. The body’s organs are continually being overworked due to the overload of unnecessary foods ingested. When we eat carbohydrate, the pancreas releases insulin, the liver also assists the necessary metabolism of carbohydrates and the more carbohydrates that we eat the less sensitive we become to insulin. Voila, those unnecessary calories eaten before bedtime is a sure thing for fat accumulation. The longer that you stay away from the dinner table and breakfast will be better for your organs and your fat metabolism.
Intermittent fasting promotes weight loss and unnecessary eating. The benefits are an increase in strength, a reduction of body fat and a maintenance of good health whilst spending less time eating every day. For most of eat because we like the taste and not necessarily for the nutrient content unless you are an athlete or require certain amount of calories to promote muscle growth like body builders. The combination of intermittent fasting with a healthy diet of real whole foods and proteins, weight training, walking and eight hours of sleep will keep you young alert and much healthier. It is another tool that’s all.
The health benefits are enormous for your body and here are a few reasons why.
Intermittent fasting has been beneficial for the body according to science and a lot of athletes. You could utilise this type of eating as an experiment. It’s not that difficult to implement as if you typically eat dinner by 8 PM and breakfast at 8 AM the next day, you’re fasting for 12 hours and feeding for 12 hours. The best decision is to try, readjust the plan to make it work for you. All science is based on experimentation and in my experience there is no one size fits all methodology when it comes to eating and weight loss that is why fad diets whilst proven successful for a minimal time, may not be the answer to everyone’s weight issue. The only way to make progress and change your life is to make new choices, take action, and make adjustments based on the results.
One of the most general questions that is often asked, is why do we need to walk as opposed to run. Being a runner and an athlete at an international and national level you would think that I would advocate running as a preferential way of losing weight. We all know that running consumes far more calories than walking so why on earth would I suggest to walk and not go hell for leather and run. SO let’s have a look at why I now recommend walking over running any day.
If you have ever been to visit your GP and he has mentioned that he is concerned about your expanding waistline, he may recommend changing your diet or implementing an exercise program to help you lose those unwanted kilos. Through media and other social platforms we are also aware that obesity in Australia alone has hit an all-time high placing a huge burden on our medical system. We all know that Regular physical activity is important to overall health, and walking is an excellent way to be active with proven benefits. Studies suggest that adults who engage in regular physical activity, such as brisk walking, are at lower risk of heart disease and stroke, type 2 diabetes, breast and colon cancers, and depressed mood, compared with inactive adults (Physical Activity Guidelines Advisory Committee, 2008(1). With awareness though, comes confusion as to what type of exercise should we be doing. Is brisk walking as beneficial for us or is a slower pace over a longer time frame better?
At the age of 32 I hit my physical peak in running, with my PB for a 10km in 36 minutes. But unless you want to be a national runner why on earth would you want to put your body through that additional stress. So many people in their 40s and 50s are now having to treat old injuries that rear their ugly heads from over use and abuse. Excessive exercise can cause joint problems in hips, knees, torn ligaments, groin strains, you name it if there is a major muscle group involved and bones over time there is bound to be overuse injuries. Exercises elevates endorphins released from our pituitary gland. Endorphins are among brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system. These endorphins are great for a while as they down regulate pain. Endorphins are most heavily released in the human body during stressful events or in moments of great pain but over time and with prolonged use they lose this benefit. The rush of endorphins into the system at such times is often felt as a queasy or nervous feeling in the stomach.
If anything, we do not want to place unneeded stress on the body so therefore we minimize this effect by not over exerting and doing just enough so that the body can deplete the extra energy that we have by turning on the energy pathway to use fat as our fuel source as opposed to using carbohydrates as a fuel source. Carbohydrates will be used first, but then if we can switch to using fat then we will be able to get the desired effect of exercise. We want to minimize stress, not create it. So my advice to anyone that wants to lose fat and develop a lean mean body is to put down that fork and walk. Walking for over an hour every day will assist you to lose fat and get your body into the desired shape that you want. Running on the other hand particularly if you are over 40 creates more stress and contributes to aging, which actually defeats the purpose of exercising in the first place.
For more information , please contact Caroline for your personalized exercise and dietery regime for anti-aging, rebalancing hormones and getting you into the best shape of your life !
Exercise is like sex. According to one of the most infamous bodybuilders of all time, Arnold Schwarzenegger In his movie “pumping iron he says “when you pump the muscle, there’s no feeling like it in the world, it’s like coming in the gym. It is like the unexplainable euphoria that engulfs you when you climax in sex”. He goes on to explain that when you contract, the muscle, it fills with blood with a surge of great force and energy that the skin feels like its piercing and the veins could explode. It’s a great rush. That very controversial catch phrase was part of his introduction to the world to join him in the gym. If it is as good as he says, then why haven’t we all caught on?
Regardless of this proclamation, partly true, this somewhat pleasurable past time seems to be an arduous task creating a myriad of excuses to avoid it. If it was so good, then who wouldn’t want to take it up? But then again, that solely depends if you like sex or not. If we are awkward, shy, embarrassed and heaven help us fat, fatigued and can’t be bothered then sex may be an unpleasant task. To feel good in your own skin, and look great naked may be prime motivation. To flaunt a tight well put together physique may be your goal. To lose a few inches around the middle so that you can see your toes another! Exercise, no matter what form, will change or determine the way you look, the way you feel, the way that you hold yourself and the way you think.
Arnie was, and still is a great advocate of resistance training and nutrition. I know that we can’t be all like him, but perfect practice makes perfect. There are gyms in every major hotel around the globe. Gyms that are open 24 hours to accommodate our life choices, for those that wish to train at their own beck and call. So why are we still behind the eight ball when obviously we know the pros of exercise would greatly outweigh the cons?
My introduction to exercise and the gym was around the Jane Fonda era. Where lime green g strings adorned the lycra clad aerobic crowds in the hundreds moving in unison to the beats of Donna summer and echo beach. Studying and in need of a job I began my gym crawl which was to become a major friend in my life. I could combine what I loved to do with making some money to survive. Being told that I was too fat to be an Aerobics Instructor I took up the challenge to lose a few kgs. Those very years of training has set my good stead for my life.
I guess we could call it a tool for promoting how we feel, for utilizing the pent up energy that we seem to collect and carry throughout the day. A tool to unwind, an outlet to vent or an avenue to obtain a certain goal. It is a proven formula to keep on the path of health, to keep you grounded and alive. There was nothing quite like the feeling of lacing up the runners and heading out for an early morning run. One of my meanders included passing wallabies chewing silently on the dew sprinkled grass witnessing the birth of a heavenly morning. The smell of burnt wood from fires lit the night before. The wisp of smoke hanging over the sleepy town escaping slowly to the sky, a slight fog lifting with it. Today I am flat out walking to the lift let alone a run in the hills. But I too have a healthy addiction to that feeling associated with exercise which continues thirty years later. My extreme training days are over, its all about maintenance now. The desire to keep moving, staying tuned in and a feeling of wellbeing is greater than the opposite. There is nothing like that connectivity that runs through out your body. You just seem to function better. Exercise is still a release and there is nothing like a rush of endorphins.
We now know that the benefits of exercise far out weight the negative aspects of extreme devotion. With this new found knowledge you don’t have to mourn the fact that this grand secret was kept from you, but it’s never too late to put on a pair of runners and head out for a burst of fresh air and sunlight. It’s never too late to take up dancing the tango! It’s never too late to start and get in on the piece of action that may end up being quite an enjoyable past time. What else are we to do with our spare time? Drink and eat!!! It’s not over until it’s over, well until the fat lady sings anyway and fat will not dare be a part of the equation!
With so many supplements on the market today we are inundated with too many so called health products. From synthetic vitamins & minerals to protein powders, and unreal foods promising a healthier you.
Have we taken our healthier options a little too far and got on the so called natural health band wagon ? It seems that we need a pill to go to sleep , go to the bathroom, and then one to wake!! Supplementing and clever marketing has led to a rise in this type of consumerism.Be mindful that not all products claiming cures for this and that are ca do more harm than good,actually . With education at our finger tips we have all become proficient in self diagnosis and seriously, It has got way out of hand .
Although we may have adopted a somewhat healthy alternative , nothing has changed, we have really only just swapped one product for another. Like Protein powders for example, too many people think that they are going to starve if they do not have their fix of protein at one meal. Our world is not one of starvation but a world of misinformation and malnourishment ! Take a sugar substitute too , it is still sugar at the end of the day as one of my chemistry lecturers sprouted off at a lecture , if this energy is not used all roads lead to fat !!!!!We really have not addressed the issues surrounding our health problems but swapped it for a synthetic analogue loaded with potential problems.
The major problem is that the body is not designed to recognize a great deal of our artificial supplements, that's why the first option of any health condition has to be your diet and lifestyle . The problem is that we allow our health conditions get way beyond the point of no return and we need to address deficiencies. This is when we should call in the big guns and pop a vitamin C tablet or add a magnesium powder to reverse these dysfunctions. Unfortunately for some people that may have suffered with intolerances or certain sensitivities to foods from years of practice disillusionment may be imminent. A life time of unhealthy habits are not fixed within a couple of weeks.
I often get asked for a "natural vitamin or mineral". For most part , there is no such thing. Vitamins and mineral that appear on any shelf in either a pharmacy , health food store, practitioner or like wise are synthetic analogues of the real nutrient. The body has to work hard in some cases to unravel the compounded formulation awhich can have the adverse affect on the body. The good news is that, this is why qualified in their field a clinical nutritionist , naturopath can provide you with high quality synthetic supplements that will help.
Finally there is not a one sized fits all remedy when it comes to the promotion of health. It is however my advice that we eat whole and real food first and watch out for the pseudo nutritionists that make remarkable claims. This is probably why we have gained the reputation of being a quack!!!
Caroline is a clinical Nutritionist practicing on a consultation basis. Caroline's experience encompasses research and writing on disease prevention with natural herbs, spices, foods and supplementation. Caroline practices holistic nutritional medicine that combines the three elements of being human. Those being, the physical , emotional and the mental components that make us who we are. All of these criterior is fueled by the fundamental of all health, food .