Healthy Eating

&

Supermarket Safari

What's In This Blog for Me?

As a Health, Exercise and Weight loss Coach, I help my clients with simple, fun, easy to stick to exercise sessions AND simple, fun, easy to stick to healthy eating suggestions. In this blog, we will look at simple and highly effective tips to help you achieve your goals. You will also gain a basic knowledge of food labelling and storage, the different types of fat, vitamins, minerals, and fibre.

Australian dietary guidelines for adults, children and adolescents

The following dietary guidelines have been developed and published for all Australians:

Prevent excess weight gain

Enjoy a wide variety of nutritious foods

Eat plenty of vegetables, legumes and fruits

Eat plenty of cereals, preferably wholegrain

Include lean meats, fish, poultry and/or alternatives

Include milk, yoghurt, cheese and/or alternatives

Drink plenty of water

Limit saturated fats and moderate total fat intake

Choose foods low in salt

Limit your alcohol intake if you choose to drink

Consume only moderate amounts of sugars and foods containing added sugars

Care for your food; prepare and store it safely

Encourage and support breastfeeding

In addition to conditions we mentioned in our last session, clients with the following conditions should be referred to their primary care practitioner before any nutritional or dietary advice is provided:

Anorexia

nervosa

Bulimia

Nutritional deficiencies including iron and calcium

Dehydration

Yummy, healthy eating strategies“ made simple and easy to implement...for you and your clients!

The 10 commandments of good health

Here are 10 great tips for you and your clients to live by:

1. Drink more water

2. Move more

3. Exercise “ 100 minutes of cardio (or ˜huffy puffy exercise's) every week, break it up into small 5-10 min sessions if you want to

4. Stop smoking

5. Eat more fruit and veggies “ at least 2 pieces of fruit and 2-3 cups of veggies each day

6. Cut down on fat, especially animal fats

7. Eat junk food in moderation “ take-away once a week is fine, every night and you are asking for trouble

8. Alcohol in moderation

9. Lift weights “ to keep your metabolic rate fast and to keep your muscles and bones strong

10. Be nice to people “ smile more, and give more of yourself and your things to others, not just the people you know and like

˜Food should be yummy, tasty, easy, simple and ˜S.M.A.R.T.I.E.S

Let's look now at the SMARTIES principle

S = something you can stick to simply for the rest of your life

M = moderation

A = achievable

R = realistic

T = time efficient

I = interesting

E = enjoyable

S = Science Based

The healthy eating pyramid made simple

Did you know that to eat healthy you do not have to cut out your favourite foods? The key is to eat everything in moderation. Consider this “ if we can't have it, shouldn't have it, must not have it; what happens? Usually we want it more than ever before and end up binging. Eat a little bit of your favourite foods each week and really enjoy them when you do! This is a balanced diet!

Tips to make shopping for great food easier

At times our clients find the whole shopping process time consuming and confusing

Here are some great tips that you as an International Fitness Professional can share with your clients to make shopping for great food easy and simple:

Shop regularly and plan ahead to avoid wasting fruit and veggies “ a couple of fresh, crispy apples that just beg to be eaten are better than a whole bag of cheap apples that end up rotting!

Select fruits and veggies that are in season “ seasonal produce provides the best quality for the best price

Shop for fruit and veggies at a busy shop “ a busy shop equals fresh stock on shelves due to rapid turnover!

Keep your fruit and veggies cool and out of direct sunlight on the trip home

Food Labelling

Legislative requirements ensure food producers label their products to inform us of their contents Producers are required to label their foods with:

Information about the nutritional content of the food

The percentage of the characterising ingredient of the food

Declarations of the presence of potential allergens in foods, however small the amount

In addition, labels must state if the food contains genetically modified material Labels provide information on ingredients, which is listed by ingoing weight from greatest to the smallest, and on the presence of preservative and food additives, which are represented by numbers as some of the additive names can be long and may even include letters from the Greek alphabet

Labels also advise you how to store food, for example “ food must be refrigerated or kept frozen When reading food labels, what do you need to focus on to help make healthy food choices? There are two key pieces of information that you should look for on the label when shopping “ the nutrition information panel and nutrition claims

The nutrition information panel shows the amount per serve and per 100g (or 100mL if liquid) of the food Products that do no require a nutritional panel include those in very small packages (herbs and spices, tea, coffee), foods sold unpackaged and foods made and packaged at the point of sale

You should note that the serving size listed on the nutrition information panel is determined by the manufacturer “ hence it will vary from one product to the next, affecting the percentages shown for ingredients, such as total fat

Nutrition information panels provide information on the amount of energy (kilojoules), protein, total fat, saturated fat, carbohydrate, sugars and sodium (salt), as well as any other nutrient about which a claim is made (for example: iron or calcium)

Using Your Knowledge to Read Food Labels

When one ventures into that fantastic world where all that food sits there on the shelves, in the fridge on in the deep freeze just beckoning you to take it home, take some time to learn about your food choices before purchasing it.

Much like the dating game there are some important questions to ask your food before you decide if it is good enough for you to take it home and spend quality time with it. Let us take a look at the main points to reading labels of food and what the difference between fact and marketing hype and common misconception is before we hit the supermarket:

Now that you have an understanding of the basics of great nutrition and the role of macro and micronutrients in the body let’s take a look at the big picture on reading the basics of a food label in the supermarket.

The Big Picture

To stick with a low fat diet, follow the key points listed below when reading food labels, following this page is an in depth look at food labels and packaging information for your future reference. Read the back of the food label where the nutritional facts are located, the information on the front of the packet or jar is quite often clever marketing.

Fat

Choose foods that have less than 10 grams of fat for each 100 grams of the product and be aware of the major type of fat that is contained in the product i.e. is it saturated, polyunsaturated or monounsaturated

Total Carbohydrate / Sugar Ratio

Total carbohydrates refers to dietary fibres, sugars and other carbohydrates, a product that is high in sugar adds calories without contributing many other nutrients, this is referred to as empty calories.  Aim for less than 10grams of sugar per 100 grams.

Fibre

Fibre has many health benefits including bowel regularity, lowering levels of cholesterol in the body and satisfies the hunger without adding calories to the daily intake. Aim for 30 grams per day, a food with 2 grams or more per serve is considered a source of dietary fibre, a food with 4 grams per serve is considered high in fibre.

Storing and Preparing Food

Once you get your food home, follow these storing tips:

Bananas are best at room temperature

Keep onions, potatoes and garlic in a cool, dark, dry and well ventilated place

Root vegetables like carrots, parsnips, turnips and beetroots keep best in a plastic bag in the crisper section of the fridge

Mushrooms store best in a paper bag in the fridge

Tomatoes taste best when stored outside the fridge

Apples, oranges and pears store best if left unwashed in the fridge or in a cool, ventilated spot

To prevent frozen fruit and veggies from losing their nutrients, don't thaw them until you are ready to cook them and try to use them within 2-3 months of purchase

Did you know that it is a great idea to try to eat some raw veggies everyday, as the cooking process destroys some of the nutritious value of the food?

When preparing food, follow these tips:

Leave the skin on your fruit and veggies wherever possible

Cook veggies until just tender (avoid overcooking them)

Microwaving, dry roasting and stir-frying are best for preventing loss of vitamins and minerals Rinse (but not soak) veggies prior to cooking

Food tips for healthy weight loss

A common goal that many of your clients will present to you with is weight loss

Here are 4 simple strategies to make weight loss easy, when combined with a fitness program:

Cut down on fat

Cut down on simple sugars

Cut down on volume

Cut down on processed foods

As International Fitness Professionals, we often hear our clients tell us that it is hard to give up the cream, or the cheese, or the biscuits Our clients do not have to give up the "feel" ,"texture" or taste of these high-calorie foods if they simply substitute them with low calories alternative “ turning fata food into skinny food Here are some suggestions of how to approach food substitution with clients:

So you like Replace it with

Cream? Low fat natural yoghurt

Evaporated skim milk

Full cream milk? 50:50 full cream and skim

Cream cheese? Cottage cheese

Ricotta cheese moistened with skim milk

Sautéing food in oil? Water or stock to simmer your ingredients

Frying food? Using a non-stick pan brushed lightly with oil

Baking “ baked oven fries have a third of the fat of deep fried fries. Why not crumb fish and bake in foil with lemon juice rather than deep frying in batter?

Baking cakes and biscuits? Mashed banana or orange juice “ use these to cut the butter or oil requirements in half

Egg whites “ use double the quantity of egg whites to replace

whole eggs Part of our role as International Fitness Professionals is to educate our clients about the healthy lifestyle options they have. We need to assist and motivate them to change their behaviours and make healthy choices to reach their goals

We need to convey to our clients that good food is choice, and that they have the choice

Here are some food substitution ideas to help you to motivate your clients to achieve their goals:

Your great choice Your questionable choice

Water, diet soft drink, fresh fruit juice OR No water, alcohol, soft drinks

A regular exercise activity you enjoy OR Sleep in, find excuses, don't find the time to exercise, 'too busy'

Fresh fruit and veggies everyday OR The 'no time' excuse or It's easier to grab a take-away

A low fat, nutritious breakfast  everyday OR The 'no time' excuse or I can't eat breakfast or  this doughnut will do or but I really enjoy bacon and eggs for breakfast!

Wholegrain breads and cereals OR White bread and processed, high sugar cereal

Skip the butter on the sandwich or use

a lower fat, more nutritious spread like

avocado, low fat Philadelphia cheese or a

scraping of olive oil OR I just have to have butter on my bread or just this little bit won't hurt

Cook with a non-stick fry pan, BBQ, grill,

microwave or stir-fry your meals OR Deep-fry, add oil, add butter

Use the reduced fat versions of

cheese, milk, yogurt I just can't handle the taste of low fat stuff!

Fresh fruit or fruit salad, low fat ice-cream

for dessert or share a dessert with a friend OR Cake, ice-cream, big dessert or ‘bring on the dessert “ it's Christmas

Dried fruit, pretzels, low fat dips

and veggie strips for nibbles OR Chips, nuts, cheese and bickies for nibbles or 'bring on the nibbles “ it's party-time!' 

Walk the stairs, walk to the shop, walk

while you are on the mobile phone,

move your body as often as you can! OR Take the lift or the escalator, drive to the shop, sit down and avoid as much movement as possible

Did you know that a great tip for your clients is to eat less processed food? Advise your clients to choose food that looks like it has just come out of the ground; that way they will be eating less fat, more fibre and getting loads of vitamins, minerals and antioxidants to enhance their wellbeing

Beware of Hidden Fats

All fats are 100% fat

Olive, canola and other vegetable oils are healthier than palm or coconut oils or lard and liquid animal fat's“ remember though that all fats will make you fat if over consumed Cakes and biscuits might be easy to eat and they don't make you feel full, but the fat comes from the butter, oil, eggs and full cream milk in these products (if you must have these then make your own and use some of the substitution tips outlined above, or stay tuned for some great healthy recipe ideas for you and your clients!) Fried food does not make you feel any fuller that food prepared by other means, yet it does add a ton of extra fat to the food The Heart Foundation tick “ many products nowadays boast the Heart Foundation tick of approval, yet just because a product has the tick doesn't mean it is low in fat! (Be sure to check the label for the fat content) Dairy products such as full cream milk, cheese and cream are high in animal fat “ stick to the low fat varieties or watch the amount you eat

Did you know that, according to the Heart Foundation, the ˜tick is a guide to help people make healthier food choices quickly and easily?  Tick approved products represent a healthier choice within a particular food category. In general, tick approved foods are relatively lower in saturated fat, sodium and where appropriate, kilojoules

Did you know that the Heart Foundation publishes information sheets and newsletters for health professionals that can assist them to instruct their clients to keep their hearts healthy? Go to www.thetick.com.au for further information

What really makes me fat? You decide!

Fat has 9 calories in each gram; carbohydrate has only 4 calories per gram

We have 50 billion fat cells in the body in which fat can get stored; carbohydrate get stored in your liver and in your muscles and only 500 grams at a time

Your body prefers to use carbohydrate as an energy source over fat, which your body prefers to pop into your fat cell to use for later!

Your body has to work so hard to convert carbohydrate into fat that it is almost impossible and usually only happens in seriously overweight people; fat is already fat and is sucked into your fat cells very easily and very quickly for storage

Fruit, veggies, rice, cereal and wholegrains (food out of the ground) are all carbohydrates and are loaded with vitamins, minerals and antioxidants (these all fight against disease to keep you healthy; fat has very little nutritional value and in excess contributes to obesity, type II diabetes, high blood pressure and cholesterol

What do you think? Which do you choose?

Did you know that an antioxidant is a substance capable of protecting other substances from oxidation; some are made by the body to inhibit the destructive actions of chemicals called free radicals; some, such as vitamins C and E, are nutrients?

Different kinds of fat

It is essential for all of us to eat fat, as it is important for our growth and development, repair and functioning There are however different types of fat, some that are better than others for us to eat We can no longer call fat just plain old fat The different kinds of fats have different effects on our health and our weight, they burn-up at different speeds; some are very healthy and some do need to be reduced and in some cases even eliminated altogether from our diets The difference comes in the molecular structure of the fat so without getting too technical, let's have a look at the different kinds Fats can be classified into three categories as follows:

Saturated fats

Most come from animal sources and are solid at room temperature

Red meat fat and butter fat (found in milk, cheese, and ice-cream) are both high sources of saturated fat Saturated fats are also found in oils such as coconut oil, palm oil and palm kernel oil, as well as cocoa fat (found in chocolate!)

We should avoid saturated fat as our liver manufactures blood cholesterol from saturated fat, thus the more we eat the more it makes Excessive blood cholesterol can lead to arteriosclerosis (blocking of the arteries), and has been linked to coronary heart disease, high cholesterol and high blood pressure

Polyunsaturated fats

Usually liquid at room temperature

Sources of polyunsaturated fats include fish and plant oils such as safflower, sesame, soy, corn and sunflower-seed oils The essential fatty acids of omega-3 and omega-6 fit into this category Fish oils have been found to be high in omega fatty acids, which fight against coronary heart disease

Monounsaturated fats

Usually liquid at room temperature

Monounsaturated fats are high in olive oil and olives, avocado, almonds, cashews, sesame seed and pumpkin seeds The high consumption of olive oil in Mediterranean countries is considered to be one of the reasons why these countries have lower levels of heart disease Monounsaturated fat is believed to lower cholesterol and may assist in reducing heart disease

Monounsaturated fat provides essential fatty acids for healthy skin and the development of body cells, and is believed to offer protection against certain cancers, like breast cancer and bowel cancer Monounsaturated fats are typically high in Vitamin E, the antioxidant vitamin which is usually in short supply in many Western diets

Did you know that we should aim to eat more monounsaturated fats and limit our intake of saturated fats?

The facts on fat

We have previously mentioned that 1 gram of carbohydrate yields 4 calories Fat yields a whopping nine calories per gram, thus is the densest caloric food “ this is more than twice the calories in a gram of carbohydrate or protein Those who consume more fat in their diet are more likely to take in more calories and will deposit more fat

A calorie derived from fat is stored as fat more easily than from protein or carbohydrate

A rather disadvantageous property of fat is that it is quickly and easily absorbed by the body and most goes directly to your waistline

This is because the conversion of dietary fat to body fat is easy and costs little energy

Your body can only burn fat in the presence of oxygen

It can take a while before fats can be utilised as energy because the glucose in your blood and glycogen in your muscles are put to use first

Carbohydrate is the preferred fuel source and glucose and glycogen are derived from it, so to burn fat we must first burn our available glucose and glycogen stores

How efficiently your body burn fat has a lot to do with your level of conditioning

The more aerobically conditioned you are the more fat you are able to burn

Aerobic exercise helps burn fat as it demands oxygen, and remember fat only burns in the presence of oxygen

In addition, it increases the development of capillaries to muscle cells

So with improved blood flow and better oxygen carrying ability, your body becomes more efficient at burning fat

Did you know that a great way to stick to a low fat diet is to carefully read the nutritional labels in the supermarket and choose foods that have less than 10 grams of fat for every 100 grams of the product (this is less than 10% fat)?

Why dieting will make you fat!

Most if not all diets are based on calorie restriction and deprivation All of these will initially induce 'weight loss' unfortunately this initial weight loss is not fat! (It is mostly water and lots of muscle tissue) Losing muscle tissue means a slower metabolic rate and a slower fat burning engine!

Thus what happens is that you regain the weight you lose, as soon as you eat normally...plus interest!!

Now, because you have a slower metabolism, you will put on more weight than you actually lost “ this is often called yo-yo dieting

The science is even scarier “ the enzymes responsible for lipogenesis (storing of fat in the fat cell) increase in concentration during a diet, especially in women

Both of these changes are a protective response for the preservation of life, again especially in women Once you start a diet you have to end a diet and go back to normal eating but now you have more enzymes capable of shoving fat into your fat cells “ meaning the potential is for you to get fatter! Best to stick with the healthy eating pyramid, reduce the fat in your diet and move more!

Here are some suggestions for easy, low fat, light meals:

Baked beans on toast

Spaghetti on toast

Creamed corn on toast

Mushrooms on toast

Low fat cheeses and sliced tomato on toast

Tuna (in brine or spring water) on toast

Asparagus, low fat cheese and tomato on toast

Boiled/poached egg on toast

Here are some suggestions for guilt free desserts:

Squeeze a lemon or lime over a big bowl of fruit salad

Alternate layers of fresh fruit with yummy, thick, low fat yoghurt

Bake a pear or an apple and sprinkle with cinnamon or nutmeg

Cover a Pavlova shell with Fruche flavoured yoghurt then decorate the top with lots of sliced, fresh fruit A big bowl of fruit loops or coco pops – they are not recommended as a substantial, healthy breakfast but are a yummy, low fat, quick dessert!

Instead of a big cheese and bickie platter for dessert, design a large platter of fresh fruit, dried fruit and jube, jelly type lollies. It will look colourful and unique on your table, it is low in fat and you will be surprised how quickly the adults at your table will consume the lollies!

Dip a banana in chocolate sauce and freeze. When you are ready to serve dessert, decorate with slices of fresh fruit

Big, crispy pieces of fresh watermelon served with big serviettes to catch the mess, will always be a welcome change from a rich, sticky, fatty dessert

Why should we eat breakfast? It speeds up metabolism, increases performance throughout the day and helps control your weight!

What is cholesterol?

Cholesterol plays an important role in you body and you need it

So obviously it would be best not to be scared of it “ rather let's find out a little more about it...  Cholesterol is important for cell structure, nerve protection and is a component of bile salts and hormones

Cholesterol is made by your own body in your liver

It is found in animal foods and your body is stimulated to make more cholesterol when you eat animal (or saturated fats)

Cholesterol is transported in your body in two major lipoproteins (lipoprotein meaning fat and protein together)

Low density lipoproteins (LDL's) are the 'bad guys' -“ they dump bad cholesterol in your arteries

High density lipoproteins (HDL's) are the 'good guys' -“ they come along and sweep the bad guys away

When you have your cholesterol tested, you will probably be given one of the following readings:

Desirable Less than 5.5 mmol/L

Elevated 5.5-6.5mmol/L

High More than 6.5 mmol/L

However, the key here is not just the reading but the split between the good guys and the bad guys – you should always ask you health practitioner for both readings 

To maintain healthy ‘good guy’ levels, aim to reduce the amount of animal fat that you eat and aim to increase your fibre intake by eating more ‘brown’ foods – brown bread, rice, pasta and wholegrain cereal – and more fruit and veggies! 

Did you know that 80% of your cholesterol levels are actually produced in the liver of your own body?

Vitamins and minerals are good for you

Vitamins and minerals are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes

They are necessary for the body to function

They help the body to perform its processes, fight off disease and release energy into the body The body needs large quantities of sodium, potassium, calcium, magnesium, chloride and phosphate -“ these minerals are called macro-minerals

The body needs small quantities of copper, fluoride, iodine, iron, selenium and zinc -“ these minerals are called trace minerals

Some minerals -“ especially the macro-minerals -“ are important as electrolytes

The body uses electrolytes to help regulate nerve and muscle function and acid-base balance Electrolytes also help the body maintain normal volume in its fluid-containing areas, such as in the cells, in the space surrounding the cells and in the blood

If the balance of electrolytes is disturbed, disorders can develop

An electrolyte imbalance can occur when a person becomes dehydrated

Let's look at some of these minerals now!

Did you now that dried apricots are a better source of potassium than fresh apricots?

There are two classifications of vitamins -“ fat soluble and water soluble

The fat-soluble vitamins include vitamins A, D, E and K

Because they are soluble in fat (lipids), these vitamins have a tendency to be stored in the body's fat tissues, fat deposits, and liver

Did you know that as fat soluble vitamins are stored in the fats in the body, that taking excessive amounts can be dangerous causing problems such as nausea, vomiting, headaches, itchy skin and diarrhoea?  Remember â-“ everything in moderation!

The water-soluble vitamins include vitamins B1, B2, B3, B6, B9, B12 and Vitamin C

Water-soluble vitamins are not easily stored by the body, thus they must be consumed in constant daily amounts to avoid depletion and interference with normal metabolic functioning

These vitamins are the ones that are often 'lost' from foods during the cooking process or are eliminated from the body if not required

Vitamin C is best known for its ability to combat colds and its function as an antioxidant The B group vitamins act as coenzymes and are involved in the metabolism of fat, protein, and carbohydrates

Let's look at some of these vitamins now!

To ensure you have a regular supply of the vitamins and minerals you require, the following daily checklist is a useful guide to adopt Try to eat daily:

o 2-3 cups of different veggies o 2-3 pieces of different fruits o 2-4 pieces of unprocessed, grainy, wholemeal bread

o A bowl of unprocessed cereal o Some wholegrain pasta or rice

o A small piece of lean meat or a small bowl of legumes/beans

o A glass of low fat milk o A tub of yoghurt

o A small piece of low fat cheese

Did you know that Recommended Dietary Intakes (RDI's) are recommendations for the average daily amounts of essential nutrients that healthy population groups should consume over a period of time in order to meet the needs of nearly everyone in the community? Note that they do not represent minimal nutritional requirements

Who needs supplementation?

The best source of nutrients for our bodies comes from eating a varied diet -“ remember, all things in moderation

Taking vitamin and mineral supplements instead of eating a nutritious diet is not recommended

Our body only needs a small amount of vitamins every day, and a varied diet generally provides enough of each vitamin and mineral

However, some people may need supplements to correct deficiencies of particular vitamins or minerals Such people include:

o The elderly (especially those who are disabled or chronically ill)

o Pregnant or breastfeeding women

o Women with excessive bleeding during menstruation

o People who live sedentary lifestyles

o People who drink alcohol above the recommended safe amount (two standard drinks per day for women and four for men)

o Cigarette smokers o Illegal drug users

o Crash dieters or people on chronic low-calorie diets

o Some vegetarians

o People with allergies to particular foods

o People with malabsorption problems such as diarrhoea, coeliac disease or pancreatitis

In addition, women planning a pregnancy should consider folate supplements or foods fortified with folic acid to reduce the risk of neural tube defects (such as spina bifida) in the baby

The importance of fibre in our diets

Dietary fibre is found in cereals, fruits and vegetables and is largely carbohydrate

Fibre is the indigestible compounds of plants, which pass relatively unchanged through our GIT

The main role of fibre is to keep the digestive system healthy

It also stabilising glucose and cholesterol levels

Most Australians don't consume enough fibre, averaging just 18-25g of fibre per day

The Australian Heart Foundation recommends that adults should consume approximately 30g daily

For children, the RDI is 10g of fibre a day plus an additional gram for every year of age Those who consume a diet low in fibre are more likely to experience constipation, irritable bowel syndrome, diverticulitis, heart disease and bowel cancer

Soluble fibre in our diet -“ from sources such as fruits, vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soymilk and soy products -“ soaks up water like a sponge in our intestines, which helps to plump out the faeces and allows it to pass through the gut more easily

It acts to slow down the rate of digestion

Hence you must drink lots of fluid with a high fibre diet

Fibre is very important for older people, as the digestive system slows down with age, so a high fibre diet assists to promote digestive function

Do you need more fibre -“ take the dietary fibre test!

You need more dietary fibre if your 'number twos':

o Don't come out easily -“ you don't want to be straining, pushing or grunting

o Don't come out regularly -“ once every 3-7 days and you need to eat some more fibre (once every 1-2 days is normal; twice a day and you are a legend!)

o Sink to the bottom of the bowl

o Are really smelly

It is healthy, normal and recommended that we visit the little room where toilet paper hangs on the wall at least once a day; twice and you are a legend To help this process happen more regularly and without any strain, follow these simple tips:

o Think brown: brown rice, brown bread, brown pasta

o Think more fruit and veggies: 2-3 pieces of fruit and 2-3 cups of veggies everyday o Choose the whole fruit over the fruit juice: if you drink juice, pick the one with floaty bits o Eat more potatoes and leave their jackets on: the skin is a great source of vitamin C as well as fibre

o Eat more beans and legumes: baked, broad, lentils, chickpeas for example (not jelly beans!) o Choose a wholegrain breakfast cereal: it should look like it comes out of the ground (coco-pops and cornflakes don't cut it in the fibre department)

o Try dried fruit and fresh veggies for a snack: they are high in fibre, vitamins and minerals, and will make you feel healthy and full of energy!

Do we have to eat meat to get protein?

The human body can't store protein, so it must be supplied on a daily basis from the foods we eat Red meat is our best source of iron, which is essential for health as it is required for the transportation of oxygen in blood

Red meat is also a great source of our B group vitamins such as Vitamin B12

If you do not eat meat it is ok but you really should try to eat beans and legumes, such as baked, kidney, soya, Mexican, lentils, chickpeas and the like

Wholegrain breads and cereals and more leafy green vegetables are also recommended for people who don't eat meat

Adding vitamin C to your meal is also a way of ensuring a more effective absorption of iron – whether from an animal or plant source

Strict vegetarians who don't consume any animal products at all are at increased risk of protein deficiency if they don't eat a wide range of complementary plant proteins Symptoms of protein deficiency include:

o Wasting and shrinkage of muscle tissue

o Oedema (build-up of fluids, particularly in the feet and ankles)

o Anaemia Conversely, a diet that is very high in protein can be dangerous

There is a belief that very high protein diets lead to increased muscle mass -“ this is not correct; stimulation of muscle tissue through exercise (not extra dietary protein) leads to muscle growth

What about high protein diets for fat loss?

Fad diets that favour very high protein and fat intake, combined with very low carbohydrate intake, may be harmful for several reasons

Diets that advocate very high protein intake usually advocate very low carbohydrate intake

We know that glucose from carbohydrate is the body's preferred fuel source

If the body doesn't receive sufficient dietary carbohydrate, it will break down muscle tissue to make glucose

This leads to muscle wastage, reduced metabolism and a build-up of ketones (by-products of protein metabolism)

Low carbohydrate intake equals low fibre intake, which can result in constipation, bowel disorders and increased risk of bowel cancer

Evidence exists to suggest that the heart muscle may not function as well when protein intake is very high and carbohydrate intake is very low

High intake of animal products (which is usually recommended in such diets) can also be high in saturated fats and cholesterol, which is associated with a range of conditions including heart disease The liver and kidneys are put under strain because they have to detoxify and eliminate unusually high quantities of protein by products

Current recent research shows that weight loss over one year is not greater on a high protein diet when compared to safer low fat eating patterns

Let's get hydrated

Why do we need to drink water?

Great question -“ water is the most important thing we put into our body!

Did you know that you could survive for about three weeks without food, but only three days without water?

Water accounts for two thirds of our body weight

Our brain cells are 80-90% water, our muscle cells are 60-70% water and our blood is over 50% water

Water is involved in nearly every body process including:

o Transporting and carrying nutrients between cells in the body o Exchanging oxygen in the air we breathe with carbon dioxide which our cells produce and must be excreted through the lungs o Excretion of waste products through urine, sweat and tears Water keeps your skin healthy and helps to reduce wrinkles Water helps reduce your chances of a headache and can help to get rid of a headache

How much water do we need?

The simple recommendation is...more than you are drinking now!

The 'scientific' recommendation is...1000ml of fluid for every 25 kg of bodyweight and 1000ml extra for every hour of exercise

Each day we lose around 1500ml of water through urine, breathing, sweat and tears -“ this is increases greatly in warmer conditions and with exercise

Did you know that if you feel thirsty, then you are already dehydrated?

Have you ever wondered about... ?

Anorexia nervosa

An eating disorder characterised by excessive self induced weight loss

Not eating (with or without excessive exercise)

Intensive fear of fat Distorted body image

Bulimia nervosa

An eating disorder characterised by alternately starving and bingeing on food

May not lose weight

May use excessive exercise to burn up food

Hidden problem

Obsessed with food

Purge after meals

Megarexia

An eating disorder characterised by excessive exercise and preoccupation with body image Thought to be the opposite of anorexia

Exercise regime disrupts social/work life Dangerous practices such as fasting, steroid use, dehydration Surgical enhancement

Avoiding social situations due to fear of how you look

Lying about fitness/health habits

Wearing bulky clothes to hide

Always thinking you are not big enough no matter what people tell you

On the following pages are some super recipes for you to try and also share with your clients to assist them to adopt and maintain a healthy eating habit!  You will see that a great diet does not have to be boring... so eat up and ENJOY!

Recipes for success

Try these healthy and yummy recipes!

Singapore Beef

What you will need to cook this health and yummy meal...

4 big brown onions

1 kg of lean beef strips

I large carrot

1 red capsicum

1 green capsicum

I small zucchini

1 punnet of cherry tomatoes

½ a bottle of mild chilli sauce

½ cup of tomato sauce

½ a bottle of soy and garlic marinade

2 cups of water

1 large packet of wholemeal pasta

How to cook this health and yummy meal...

Slice the onions thinly and fry in a non-stick fry pan until golden brown

Add the beef and cook until brown

Add the chilli and tomato sauce, the soy and garlic marinade and the water

Simmer on a low heat for 1-2 hours if possible

Thinly slice all of the vegetables and cut the cherry tomatoes in half

Add the veggies 10 minutes before you are ready to eat

Cook the pasta until tender and serve on individual plates, covered in meat and sauce

Long soup

What you will need to cook this health and yummy meal…

2 cups of water

2 cups of chicken stock

3 lean chicken breasts, sliced thinly

2 brown onions, sliced thickly

1 cup of sliced green onions

1 cup of broccoli heads

50 grams of tinned corn

50 grams of frozen peas

200 grams of thin Chinese noodles

2 tablespoons of light soy sauce

2 teaspoons of sweet chilli sauce

How to cook this health and yummy meal...

Fry the brown and green onions in a non-stick fry-pan until they smell great

Add the chicken and fry it until it is golden brown

Add the sweet chilli sauce and mix well

Boil the water in a big soup pot and add the chicken stock

Add the ingredients from the fry-pan to the pot as well as the corn and peas

Simmer for 3-4 hours then add the Chinese noodles

The broccoli goes in last

Serve in big soup bowls with rice crackers on the side

Macaroni cheese

What you will need to cook this health and yummy meal…

2 cups of macaroni pasta

2 tablespoons of butter

4 tablespoons of flour

3 cups of skim milk

2 cups of low fat grated cheese

Salt and pepper to taste

How to cook this health and yummy meal…

Boil the pasta until tender, then drain.

Melt the butter, add the flour and heat until bubbly. Add the milk slowly, stirring and boiling between additions Stir in the cheese

Add the pasta and season to taste

Reheat in the oven until brown on top, then serve immediately

Easy old-fashioned potato stew

What you will need to cook this health and yummy meal...

8 large washed potatoes

4 large brown onions

500 grams of lean beef, cubed

I small tin of instant gravy

I small tin of tomato soup

1 cup of frozen peas

Salt and pepper to taste

How to cook this health and yummy meal...

Cut the potatoes into medium size squares (leave the skin on for more vitamins and more fibre), add to boiling water and cook until tender

Peel and thinly slice the onions, then fry in a non-stick frypan until golden brown

Add the beef and cook until tender

Make the gravy to the directions on the tin and add to the cooked potatoes Do not drain the water

Add the tomato soup, peas, salt and pepper to the cooked

potatoes

Add the meat and onions and simmer for 1-2 hours

Serve warm with crusty bread (note: this recipe tastes even better the next day!)

Mamma's traditional spaghetti bolognaise

What you will need to cook this health and yummy

4 finely chopped onions

1 kg of lean minced fillet steak

4 finely chopped, ripe tomatoes

200 ml of tomato sauce (yep the stuff we put on meat pies)

Garlic salt

Normal salt

A big packet of your favourite pasta 24 hours!

How to cook this health and yummy meal...

Fry the onions in a non-stick fry pan until they smell great!

Add the mince and cook until golden brown

Add the tomatoes and fry until cooked

Add the tomato sauce, salt and garlic salt to taste

Simmer on low for 2-3 hours, adding water if it gets too thick Turn off the heat and leave the sauce alone (refrigerated) for one day

The next day, boil water, cook the pasta, and heat the sauce and serve with crusty, fresh bread (and perhaps a glass of red!)

Sprinkle the dish with parmesan cheese if so desired

Pumpkin soup

What you will need to cook this health and yummy meal...

1.5 kg of cooked pumpkin

3 finely chopped onions

2 cups of water

2 cloves of finely chopped garlic

2 teaspoons of brown sugar

2 cups of skim milk

2 teaspoon of chicken salt

Salt and pepper to taste

How to cook this health and yummy meal...

Fry the onion in a non-stick fry-pan

Mash the cooked pumpkin or blend for 45 seconds

Add the pumpkin to the onion in the pan and fry lightly

Put all the ingredients into a big pot except the milk

Simmer for 45 mins-1 hour

Add the milk, heat gently and serve with chunky toast, toasted Turkish bread or warm damper

Chicken Risotto

What you will n

2 teaspoons of olive oil

4 lean chicken breasts, sliced

3 cloves of finely chopped garlic

2 finely chopped onions

1 red capsicum, finely sliced

1 green capsicum, finely sliced

2 small zucchinis, finely sliced

½ cup of white wine

2 cups of Arborio rice (a short grained Italian rice, especially for the creamy feel you want with risotto)

6 cups of hot chicken stock

How to cook this health and yummy meal... 

o Place the oil, garlic and onion in a heavy based pan

o Cook on a medium heat until the onion is lightly browned

o Add the chicken slices and brown slightly

o Add the zucchini, capsicum and rice and stir in for 4-5 mins

o Add the wine and 1 cup of stock at a time, keep stirring in the stock until all the fluid has been absorbed and the rice is fluffy and tender

o Top with grated parmesan if required and serve with crusty, warm, fresh bread

Potato and corn fritters

What you will need to cook this health and yummy meal...

1 big, peeled and chopped sweet potato

2 big, peeled and chopped potatoes

2 finely chopped onions

1 lightly beaten egg

1 small tin of corn kernels or 1 cup of fresh corn kernels

½ cup of rolled oats

2 tablespoons of self-raising flour

Extra flour and oil for shallow frying

Salt, pepper and your favourite spices to taste

How to cook this health and yummy meal...

Microwave or steam the sweet potato and potato

Lightly fry the onion until it smells good and looks slightly browned

Mash the potato and sweet potato and add the egg, corn, rolled oats, self-raising flour, onion and salt, pepper and spices you have chosen

Refrigerate the mix until it has fully cooled

Shape the mixture into 8-10 round patties, coating them with the extra flour

Fry the patties in a non-stick fry-pan, using just enough oil to cover the bottom of the pan sparingly

Serve with lots of fresh salad or veggies, using the fritters as a variety for your potato dish

Macaroni bake

What you will n

250 grams of pasta shapes

2 medium brown onions

60 grams of lean bacon

100 grams of lean mince

6 medium soft tomatoes

3 tablespoons of tomato sauce

½ cup of low fat grated cheese

How to cook this health and yummy meal...

Add the pasta to boiling water and cook until firm to bite (al dente)

Chop the onions and fry in a non-stick fry pan until golden brown

Add the bacon and lean mice and cook until brown

Add the tomatoes and tomato sauce and simmer slowly on a low heat for 1-2 hours

Pour the meat sauce into a deep baking dish, add the pasta and mix it through

Cover with the grated cheese and bake until the centre is warm and the cheese is light brown Serve with a crispy green salad and crunchy fresh bread

Tuna macaroni

What you will need to cook this health and yummy meal...

125 grams of cooked pasta, or macaroni shells

200 gram tin of tuna in spring water

½ a cup of chopped onion

300 gram tin of tomato soup

½ a cup of grated low fat cheese Salt, pepper or your favourite seasoning to taste

How to cook this health and yummy meal...

Drain and flake the tuna

Fry the onions in a non-stick fry-pan until they are golden brown

Add the soup and seasoning

Arrange layers of macaroni, tuna and sauce, sprinkling cheese in between each layer

Bake in a moderate oven for about 30 mins

Honey chicken

What you will n

2 large brown onions, thinly sliced

5 lean chicken breasts cut into strips

I green capsicum, thinly sliced

I red capsicum, thinly sliced

I medium sized zucchini, thinly sliced

I large carrot -“ thinly sliced

1 teaspoon of fresh or bottled ginger

1 tablespoon of Soya sauce

1 tablespoon of sweet chilli sauce

1 tablespoon of honey

I tablespoon of orange juice

I tablespoon of lemon juice

Lite olive oil spray to cover the bottom of your fry-pan

How to cook this health and yummy meal...

Heat your pan with the olive oil covering the bottom

Fry the onion until it is golden brown

Add the chicken breast slices and fry until they are golden brown

Add all of the veggies, the ginger, the soy and chilli sauces and finally the honey and orange and lemon juice

Stir-fry until the veggies are cooked but still slightly crunchy Serve on a bed of boiled rice

Chicken teriyaki pizza

What you will need to cook this health and yummy meal...

2 large Turkish breads

½ bottle of teriyaki sauce

½ cup of water

500 grams of lean chicken strips

4 thinly sliced onions

1 thinly sliced capsicum

1 cup of tinned pineapple

1 cup of extra light grated cheese

How to cook this health and yummy meal...

Fry the onions in a non-stick fry-pan until golden brown and they are smell yummy

Add the chicken strips and fry until golden brown

Add the teriyaki sauce and simmer with ½ a cup of water until the chicken is tender

Add the capsicum and stir fry

Split the Turkish breads in half and toast until light brown and crispy

Cover the Turkish breads in a thick layer of teriyaki sauce, add a layer of cooked chicken mix, and sprinkle with pineapple pieces and the cheese

Bake in a hot oven until golden brown

Serve with salad as a meal or on it's own as a snack

Apricot chicken

What you will need to cook this health and yummy meal...

4 lean, skinless chicken breasts

3 big onions

½ a green capsicum

½ red capsicum

1 200 gram tin of apricots in natural juice

2 tablespoons of soy sauce

2 tablespoons of sweet chilli sauce

How to cook this health and yummy meal...

Thinly slice the onions and fry in a non-stick frypan until golden brown

Add the chicken breasts, cook through until light brown

Add the thinly sliced capsicums

Mix the soy sauce with the chilli sauce and the

apricots and add to the chicken

Simmer for 1 hour on a low heat and serve on a bed of rice or pasta

Fish cakes

What you will need to cook this health and yummy meal...

4 big potatoes, cooked and mashed

200 grams of tuna in spring water

½ cup of frozen pea and corn mix

½ cup of uncooked porridge oats

2 well-beaten egg whites (to make cakes)

2 well-beaten egg whites (to cook cakes)

2 cups of crushed cornflakes

1 tablespoon of sweet chilli sauce Salt and pepper

2 tablespoons of olive oil

How to cook this health and yummy meal...

Place the mashed potato, fish, vegetables, oats, 2 egg whites, salt, pepper and chilli sauce in a large mixing bowl. Mix everything together until they are well blended

Shape about 2 tablespoons of mixture at a time into flat patties, dip into the other 2 egg whites, then into the crushed cornflakes

Heat the olive oil in a large fry pan and shallow fry the fish cakes until they are golden brown

Serve with a fresh garden salad and some warm, crusty bread

Beef and veggie stew

What you will need to cook this health and yummy meal...

½ kg of lean beef strips

3 big, brown onions, sliced

2 big potatoes, chopped

1 big zucchini, sliced

1 big carrot, sliced

1 red capsicum, sliced

1 green capsicum, sliced

1 cup of brown pasta

½ cup of barley

I small tin of red kidney beans

½ cup of frozen peas

½ cup of corn kernels

I tin of tomato soup

Tabasco sauce, chicken salt and pepper to taste

How to cook this health and yummy meal...

Fry the onions until golden brown and smelling yummy (just a tiny spray of olive oil in the pan works best)

Add the beef strips and fry -til tender

Boil water in a big pot and add all of the veggies, the pasta, the barley, the kidney beans and finally the meat and onions

Add the seasonings (or your favourites) to taste -“ a shake or two of each works best. Cook until the veggies are tender

Serve in big bowls with crusty, warm, wholegrain rolls

Savoury muffins

What you will need to cook this health and yummy meal...

2 cups of self raising flour

1 teaspoon of baking powder

3 egg whites

2 finely sliced onions 1 small grated carrot

2 tablespoons of corn kernels

4 slices of lean, cooked cold meat

2 tablespoons of tomato sauce Salt and pepper to taste

How to cook this health and yummy meal...

Fry onions in a non-stick fry pan until golden brown

Add the meat, carrot, corn and sauce; fry until lightly browned and smelling good

Place the flour, eggs, baking soda, salt and pepper in a bowl and mix well

Add the veggie mix, combine well and spoon into a greased muffin tray

Bake in a 190 degree oven until cooked through and golden brown -“ about 20-25 mins

Serve with salad as a meal or on their own as a great snack

Cinnamon rice pudding

What you will need to cook this health and yummy meal...

½ cup of short grain rice

1 tablespoon of sugar

3 cups of skim milk

½ teaspoon of ground cinnamon

2 teaspoons of soft brown sugar

Sliced strawberries and banana

2 tablespoons of grated chocolate

How to cook this health and yummy meal...

Very lightly brush an oven proof dish with olive oil

Place rice in the dish and sprinkle with sugar and ½ of the grated chocolate

Bake at 150 degrees Celsius for one hour

Combine the cinnamon and brown sugar and sprinkle over the pudding

Decorate with the remaining chocolate and serve with strawberries and banana

Date and banana cake

What you will need to cook this health and yummy meal...

30 grams of butter

½ cup of sugar

2 egg whites

½ cup of self-raising flour

Pinch of salt

Dash of vanilla essence

½ cup of chopped dates

1 dessertspoon of lemon juice

2 large mashed bananas

How to cook this health and yummy meal...

Heat the lemon juice and soak the chopped dates in the juice until they are soft

Beat in the mashed banana

Cream the butter and the sugar then add the egg and vanilla and beat well. Mix in the sifted flour and salt

Add the two mixtures together and bake in a moderate oven for 25-30 mins

When cold, dust your cake with icing sugar, make a cup of tea or coffee and enjoy a slice!

Oat and apple muffins (they have just 1 gram of fat each)

What you will need to cook this health and yummy meal...

½ cup of all bran cereal

2/3 cup of skim milk

½ cup of self raising flour

1 teaspoon of mixed spice

½ cup of unprocessed oat bran

½ cup of sultanas

1 green apple, peeled, and chopped

1 egg, lightly beaten

¼ cup of honey

½ teaspoon vanilla essence

How to cook this health and yummy meal...

Combine the all bran and milk and leave in a bowl for 10 minutes

Sift the flour and mixed spice and stir in the oat bran, sultanas and apple

Combine the egg, honey and vanilla in a bowl and then add to the other stuff stirring gently

Spoon the mixture into a greased muffin tray and bake in a moderate oven (180 degrees Celcius) for 15 mins or until brown and cooked through

Banana bread

What you will need to cook this health and yummy meal...

2 tablespoons of butter

½ cup of castor sugar

4 mashed bananas

3 beaten egg whites

2 cups of self raising flour

½ teaspoon of salt

¼ cup of orange juice

How to cook this health and yummy meal...

Cream the butter and mix in the sugar, beat until smooth and light

Add the bananas and eggs and mix well

Add the flour and salt, mix well and then add the orange juice

Pour the mixture into a greased loaf pan and bake in a 180 degree oven (350 F) for one hour or until cooked through

Turn out, cool and serve with low fat custard as a dessert or sliced as a low fat snack

The ultimate chocolate brownie slice

What you will need to cook this health and yummy meal...

2 cups of white flour

1 cup of powdered cocoa

2 x 375 gram packs of chocolate icing sugar

1 tablespoon of butter

2 cups of skim milk

1 cup of apple sauce

2 egg whites

How to cook this health and yummy meal...

o Mix the flour with ½ of the icing sugar and the cocoa

o Rub in the butter, mix in the egg whites and then add the apple sauce and the skim milk

o Mix thoroughly and pour into a shallow, non-stick baking tray. Bake in a medium oven for 15 mins or until cooked through

o Remove from the tray and cool on a cake rack

o Mix the remaining chocolate icing sugar with 2 tablespoons of hot water to create a thick icing o Cover the cooled slice with chocolate icing and cut it into generous sized squares

Caramel popcorn

What you will need to cook this health and yummy meal...

½ cup of golden syrup

¼ teaspoon of salt

1 tablespoon of butter-the real stuff

½ cup of brown sugar

½ teaspoon of vanilla

8 cups of popped popcorn

How to cook this health and yummy meal...

o Bring the syrup, sugar and salt to the boil and cook slowly for 6 minutes o Add the vanilla and butter. Mix well then pour over the popped corn

o Make sure the corn is well coated then cool in the fridge for 1 hour o Have it in big bowls at your next party for an instant hit!

Fruit cake

What you will need to cook this health and yummy meal...

4 cups of mixed dried fruit

2 mashed bananas

2 cups of plain wholemeal flour

2 ½ cups of water

½ cup of low fat toasted muesli

2 teaspoons of cinnamon

2 teaspoons of baking powder

1 teaspoon of vanilla

How to cook this health and yummy meal...

o Place dried fruit and 2 cups of water into a large saucepan, bring to the boil, cover and boil for 5 minutes

o Cool the mixture thoroughly

o Stir through the cinnamon, vanilla, muesli, sifted flour, baking powder, mashed bananas and remaining water

o Mix thoroughly and press the mixture into a lightly greased 20 cm ring tin o Bake in a slow oven, 150 degrees Celsius for 1 hour and 15 mins or until cooked o Cut into about 20 pieces and enjoy as a healthy snack with a coffee or tea

Banana and peach muffins

What you will need to cook this health and yummy meal...

1½ cups of self raising flour

½ cup of castor sugar

2 egg whites

2 x 200 gram tubs of low fat vanilla yoghurt

2 bananas, mashed very well

200 grams of diced tinned peaches

1 teaspoon of cinnamon

How to cook this health and yummy meal...

o Combine the flour, sugar and cinnamon in a large bowl

o Gradually mix in the egg whites, yoghurt, mashed banana and peaches

o Spoon the mixture into a muffin tray that has been lightly sprayed with olive oil and bake at 180 degrees Celsius for 30-35 minutes or until cooked through

o This recipe makes about 14 muffins, each with just a ½ gram of fat!