Recipe for nice cream

If you haven't heard of nice cream and are a big ice cream fan this recipe will be right up your ally! I only tried this for the first time a few weeks ago and absolutely loved it. I could have eaten it by the bucket load. The good thing about this recipe is it has so many variations and you can really make it your own based on what you like.

Choc Almond Nice Cream

Serves 1

Ingredients:

1 frozen banana

1 1/2 tablespoons almond, coconut and cacao nut butter

1/4 cup milk

Method:

Blend all ingredients together in a food processor, adding a little more milk if required to make it your desired consistency and place in bowl. Shave a small amount of dark chocolate on top and enjoy!

Alternatives - cashew butter or frozen berries or cacao powder

Recipe for Healthy Potato Bake with baked chicken

I have been doing a lot of cooking and baking of late to make some healthy meals and thought I would share a few of the recipes with you today

Vegetable bake with Chicken

Serves 6

Ingredients:

1 large sweet potato

5 potatoes
3 large handfuls baby spinach
1 brown onion
2 carrots
2 tins diced tomatoes
1 small tin coconut milk
2 chicken breast fillets

Method:
Preheat oven to 180. Slice sweet potato, potatoes, onion and carrots into approximately 1cm thick slices. Place into a casserole dish with baby spinach, diced tomatoes and coconut milk and toss until all combined. Cook for 50 minutes or until vegetables are soft.
Meanwhile place 2 chicken breasts on a tray and bake for 25 minutes or until baked through.
Slice up chicken breasts
Place Vegetable bake onto plates and arrange chicken on top

Feel free to add any other vegetables you enjoy - turnip, swede and pumpkin would all be great additions

Alcohol and how it may impact your weight loss journey

Let's face it we all enjoy a glass or two of alcohol, be it wine, beer or spirits, every now and then particularly coming into the silly season of Christmas, New Years and all those endless parties. So can I still drink alcohol and lose weight? Or at the very least can I still drink alcohol and maintain my current weight? In short alcohol of any kind is not great for weight loss as it is what I call 'empty calories' (meaning you get no nutritional benefits for the amount of calories you are consuming), it also promotes fat storage and decreases muscle growth. Once you begin consuming alcohol it takes away the glycogen built up in our livers which makes us hungry meaning not only are we consuming the empty calories of the alcohol but we are also more likely to consume fatty take away foods which also sabotage our weight loss.

Alcohol can impact on the liver, stomach and kidneys due to it irritating the lining of the stomach and gradually weakening the kidneys and liver meaning all 3 don't work as efficiently as our bodies require them to. If these organs are impaired we will not be able to break down our food as effectively which will effect our ability to absorb nutrients and maintain a healthy body. So how is alcohol absorbed? Alcohol is absorbed into the bloodstream extremely quickly with approximately 25% absorbed in the stomach and the remainder through the small bowel. Absorption is affected by food in the stomach (drinking on a full stomach slows absorption of the alcohol), carbonation of the drink being consumed (champagne is absorbed quicker then non-sparkling wine) and the concentration of alcohol within the drink (the higher the concentration the faster it is absorbed so choose low alcohol options). At least 90% of the alcohol is processed in the liver taking approximately 10 hours per standard drink to be completely processed by the body. This is why we can offer wake up after a big night out still feeling intoxicated and why police are often doing RBTs in the morning as it is likely you would still be over the limit.

Something you need to keep in mind is for every gram/ml of alcohol you consume that is 7 calories or 29KJ. If you think about that the AVERAGE Australian male should consume 8700KJ per day. This is all the drinks, main meals and snacks throughout the day. And I say average because this does not fit for everyone, if you are someone who is really active then you may need to consume more than this, there are many factors which influence the amount of kilojoules we should consume each day including gender, age, fitness levels and ethnicity. So what are the best options when consuming alcohol this festive season?

Common drinks and calorie/kilojoule content:
Beer - 139 calories / 581KJ
Light Beer - 104 calories / 435KJ
Wine - 120 calories / 502KJ
Cider - 210 calories / 879KJ
Vodka and club soda - 64 calories / 268KJ
Champagne - 84 calories / 351KJ
Rum and coke (small glass at pub) - 120 calories / 500KJ
Sangria - 167 calories / 698KJ
Martini - 69 calories / 289KJ
Vodka and 1/2 can red bull - 110 calories / 460KJ

It is also really important to keep up water intake throughout the night as well as alcohol can cause dehydration, leading to headaches and feelings of fatigue so try and match your alcohol glass for glass with water.

Hopefully this helps you to choose your alcohol wisely if you are looking at losing weight or going out throughout the next couple of months.

Simone
xx

Are all fats bad for me?

A lot of people when they start up a new healthy eating plan or diet tend to cut out all fat thinking this is the enemy and will help them to lose fat. While it is true when it comes to things like McDonald's, KFC, chips and other take away or 'junk' food it is not true across the board for all fats. Fat is essential for us to lead a healthy lifestyle and our bodies to work at it's optimum level but we need to ensure that we consume the right types of fat. It's important to read the labels and understand the difference between saturated, unsaturated and trans fats.

Saturated fats are often referred to as the 'bad fats' and are both animal and plant based and are typically solid at room temperature. They have been linked to an increased risk of heart disease, stroke and high blood cholesterol levels. Sources of saturated fats are dairy foods, meat, palm oil, coconut oil, coconut milk and cream, cooking margarine and lard. It is also commonly found in packaged foods like potato chips, crackers, cakes, high fat muffins, deep fried take away foods, pastries, pies and sweet and savoury biscuits. When choosing meat products it's important to trim off or drain as much excess fat as possible.

Unsaturated fats are often referred to as the 'healthy fats' and these help to reduce the risk of heart disease and lower cholesterol levels. There are two different types of unsaturated fats, polyunsaturated fats and monounsaturated fats, both have slightly different chemical structures. Unsaturated fats are commonly liquids at room temperature with common sources being omega 3, omega 6 fatty acids found, fish, oils, nuts as well as avocados. It's important to still consume these in moderation despite them being the healthier alternative as too much of anything can cause weight gain.

Trans fats are processed unsaturated fats which means that they act in a similar way to saturated fats and can increase the risk of heart disease. It is important to limit the intake of trans fats to maintain a healthy diet. There are typically found in packaged foods as well as butter and some margarines, similar to saturated fats. 

Cholesterol is a type of fat found in our bodies and more and more people are being diagnosed with high cholesterol levels. It was long believed that consuming large amounts of food containing cholesterol you were at a higher risk of high blood cholesterol levels. It has now been shown that consuming high levels of saturated or trans fats pose a greater risk to high cholesterol levels than those foods which contain unsaturated fats. Cholesterol plays many important roles in the body including production of hormones, bile and vitamin D.

Hope this helps to break down the myth of fats and that not all fat is the same

Simone xx

Workout you can do at home

It's can sometimes be really difficult to find motivation to workout at home by yourself and you can offer wonder if there is any point if you don't have any weights or workout equipment. I'm here to tell you that you can still build up a sweat and get your heart rate up without fancy equipment. There are many things that can be used around the house to make the exercises a little bit harder. Bottles of water or cans of tomatoes can be used for weights or even a child if they want to help you out with your workout, mine always does. 

Today's workout we will start with 5 minutes of brisk walking followed by 5 different exercises completed for a 40 seconds each time with a 20 second break in between each exercise and going for 4 rounds (20 minutes all up), then a 5 minute cool down walk (30 minutes all up)

Exercises are:
Push ups - these can be done on your knees, toes or if you are just starting out even against the wall

Renegade rows - I am using weights in these pictures but you could use tins or jars from your cupboard

Jump squats - imagine getting your bum down on a chair and jumping high into the air. This exercise should give you a nice burn in your legs 

Bicycles - this is a great core exercise and you will quickly feel the burn. Make sure to keep your feet from touching the ground as you complete the exercise. Try not to strain your neck throughout this exercise

Toe reaches - In this picture I am using a 10kg weight but you don't need to use a weight at all or could substitute for a bottle of water or anything you have lying around the house to add an extra little bit of weight. Make sure to keep your arms and legs as straight as possible throughout the exercise

Making healthy choices coming into the celebration season

We are only a few weeks away from Christmas and the holiday season which means parties and events where there is alcohol and all those tempting treats on offer on a more frequent basis then usual. So how do we stay on track and not put on unwanted weight? 

When drinking alcohol it's important to follow the rule of 1:1 which is one glass of water for every glass of alcohol. It's also important to not drink to excess as this can cause dehydration not to mention the extra calories and the hangover the next day. It is also important to limit soft drinks as the average 600ml bottle of soft drink has 11 teaspoons of sugar in it. Soft drinks also dehydrate us so it's important if you are consuming soft drink to drink extra water as well.

When it comes to food there can be hidden calories in all sorts of foods we find at Christmas parties. So how do we choose the best options? For starters make sure to eat something before you go to the party. This way you are less hungry when you go to the party and less likely to binge on everything that is on offer. It's also important to allow yourself a few little treats otherwise you are more likely to feel like you are missing out and will end up consuming more in the long run. As I've said before I do believe in a balanced lifestyle with everything in moderation. Choose as natural food as possible, including fruit and vegetables. Avoid pastry based products which are high in fat and sugar.

You always have the option of making something and taking to the party if it is not at a restaurant or catered venue. Yesterday I set out to make a healthy chocolate tart which could be taken to parties and I am really excited by the result. Here is the recipe:

Chocolate Almond Tart
Tart base
1/2 cup oats
1 1/2 cups almond meal
2 tbls oil (I used olive)
pinch salt
3 tbls rice malt syrup (could use honey or maple syrup if you have these)

Chocolate filling
1 cup cashews (soaked for 4 hours)
1/3 cup cacao powder
1/2 cup rice malt syrup (again could use honey or maple syrup)
100g butter
1 tsp vanilla extract

Topping
Strawberries
chopped up almonds

Method:
Crust - 
Blitz oats in a food processor until they are a fine powder, add all extra ingredients and blitz again until combined
Press the mixture evenly on the base and sides of a lightly greased tart tin
Bake for 12-15 minutes at 180 degrees
Remove and allow to cool completely before putting filling on
Filling-
Melt butter in the microwave and place aside to cool slightly
Place all other filling ingredeints in the food processor and blitz until combined and as smooth as possible
Slowly add the butter until smooth and creamy
Pour filling onto the tart base and place in freezer for at least 2 hours
Decorate with a topping of your choice and enjoy

Hope this helps a little and you enjoy the recipe

Simone
xx

Summer recipes

The weather is heating up and sometimes we don't feel like really heavy hearty meals so today I'm going to share some lighter meals we can have which are just as filling and packed full of vitamins and minerals. Firstly there is breakfast and I've already said how much I love eating breakfast of late and have been obsessed with oats but coming into the warmer weather I don't feel like a hot breakfast and I'm not one to really eat cereal, at least not the healthy kind anyway. So smoothies it is! Smoothies are so easy to make, refreshing and you can have them on the go or as a smoothie bowl where you can sit, relax and enjoy. 

I was given a nutri bullet for Christmas last year and it is one of the best gifts I've ever been given. Makes smoothies extra easy, just put all the ingredients in and blend. Smoothie bowls have become increasingly popular of late with a number of restaurants and cafe's now adding them to their menu. I have attempted a few at home and this morning was my most successful. It's an easy way to get your daily fruit requirements plus pack in some veggies and protein as well as other nutrients. I'll put the recipe for the one below which is mixed berry. Depending on how big your appetite is will depend if it is 1 serve or 2. I had this as a post workout meal and only needed half the serve of the recipe below.

Recipe for Mixed Berry Smoothie Bowl - serves 1-2
2 cups frozen mixed berries
1 cup coconut water
2 scoops protein powder
1/2 cup baby spinach
Place all ingredients in blender and blitz

topping:
handful of goji berries
1 tbls chia seeds
2 tbls shredded coconut

Another of my favourite meals at the moment is zoodles. For anyone who has not tried these it is substituting pasta for zucchini. All you need is a veggie spiraler which you can pick up at kmart for $15. You can then use this to turn vegetables into noodles. I've only done zucchini but you can do carrot, sweet potato or any vegetables that can fit in the spiraler. I find that the zucchini's make the dish lighter and you can add any sort of pasta topping you like. I prefer a vegetarian topping but depending on if I am making this meal for me or my whole family determines the type of topping I put on. In the picture above I have put a bolognase sauce (with extra vegetables) and in the one below which I will put the recipe for I have a vegetarian topping. 

Recipe serves 4
4 zucchini's 
3 cups mixed chopped vegetables - I use whatever I have in the fridge and it is usually the meal I make prior to market day
1 tin chopped tomatoes
1 tbls tomato paste
Pepper to taste

Chop up all the vegetables and spiral the zucchini's 
Put water in a saucepan and bring to boil
While waiting for the water to boil heat oil in another saucepan and throw in all the vegetables, brown slightly
Add chopped tomatoes, tomato paste and pepper to the vegetable mix
Simmer away
Place zucchini with a pinch of salt into the boiled water
Cook zucchini for 5-8 minutes
Drain zucchini and split into 4 bowls
Place vegetable sauce on top

Enjoy

Simone xx

What are DOMS?

Have you ever got up the next day and had to roll out of bed because you are that sore you can't manage to sit up straight, your response will be that was a good abdominal session yesterday. Or you go to sit down and standing back up feels like you physically can't, yep can feel those squats I did yesterday. This is due to DOMS. DOMS or delayed onset muscle soreness is the pain and stiffness felt in our muscles in the hours and days that follow an intense workout. This often occurs when we are first starting out or try to increase the intensity of our workouts. It does not mean that we have injured ourselves so is no need to worry. It is usually felt as a dull aching pain along with tenderness or stiffness in the affected muscles. 

So what causes this? It is not due to lactic acid buildup or toxic metabolic waste like we spoke about in the last blog. This is what causes the soreness as we are exercising and causes us to reduce our intensity not the soreness we feel in the hours and days after. It typically occurs when our muscles have been lengthened and stretched causing microscopic tears in our muscles. There is much debate as to if this means that we have had a really productive session and are likely to build more muscle. The short answer is there is no scientific evidence to back up that having muscle soreness in the days following a workout means we are likely to build up more muscle. There are other factors which need to occur for muscle to be built, muscle damage, metabolic stress and mechanical tension. 

While DOMS are not a bad thing and they are not to be feared they are not necessary for exercise progression. How can we prevent DOMS? By gradually building up the intensity of the program and workouts we will reduce the soreness we feel in the days following each workout. Ensure you do a thorough cool down following every workout. Do not increase your reps, sets or weights by more than 10% each week. 

So in summary, DOMS are the soreness we feel in the hours and days after we exercise and they are due to small tears in our muscles but they are not to be feared and do not mean that you have an injury or a reason to prevent working out again.

Simone

xx

How to manage lactic acid build up

We quite frequently talk about lactic acid and how it impacts on our workouts, either we can't finish them or we struggle after our workout due to lactic acid built up throughout, but what exactly is it? Lactic acid is a bi-product which is produced during exercise as our body breaks down oxygen and glucose for energy production. It is used as a temporary energy source during intense exercise. It is also commonly blamed for sore muscles in the days following a workout however it is more likely to blame for the sore muscles we experience throughout the workout as it is washed out of the body within an hour of finishing your workout. The common symptoms are cramps, nausea, weakness, exhaustion and a burning feeling in your muscles. The reason for this is tell us when we need to stop and prevents us from doing more damage to our bodies. it is because of this that lactic acid is extremely important and is an in built safety mechanism for our bodies. 

So how do we manage it? Water is the most efficient way as lactic acid is water soluble and it helps to break it down. It is important to drink water both before and during exercise to ensure our bodies do not get dehydrated. Chances are by the time we feel thirsty we are already dehydrated and it is too late to counteract the effects of lactic acid this way. Slowing down and breathing deeply in and out and concentrating on your breathing allows your body to take in more oxygen which will slow down the production of lactic acid. 

How you workout is also really important for managing lactic acid buildup. You should not go from being completely sedentary to working out 6 days a week as your body will not cope with the change and will produce more lactic acid then the average person would. It is important to build up intensity and sessions over time which will help the body to adapt to exercise and lactic acid production. This is also true for weights with it being important to increase weight, reps and sets over time. It is also important that when you do start to feel that burn you reduce the intensity of the exercise you are doing at the time. Making sure you stretch after a workout is not only imperative for lactic acid build up but also muscle recovery. By having a stretch after your session and slowly massaging the area of greatest concern you will reduce the tenderness in the area. 

Food can also have an impact on managing lactic acid levels. Increasing magnesium levels which will help with natural efficient energy production while reducing the build up of lactic acid. Sources of magnesium are seeds, beans, green leafy vegetables and tofu. Sufficient intake of foods high in fatty acids, such as fatty fish, nuts, seeds and oils. Fatty acids help to break down glucose which is required for normal energy production during a tough workout. B vitamins are another great natural source which helps to transport glucose around the body and fuel muscles throughout a workout. Sources of B vitamins are green leafy vegetables, protein rich foods, eggs and dairy. 

It also really important to note that there are natural and medical reasons as to why you may have increased lactic acid. These include cancer, seizures, liver failure, Vitamin B deficiency, sepsis, shock and some drugs. 

Sugar and it's impact on our moods

Sugar is a common ingredient we ALL use in our cooking and consume as part of our diet through drinks and foods alike. It has been in the media a lot lately with some calling for a tax to be placed on sugar and high sugar foods due to it's links with chronic disease, such as, diabetes, obesity, heart disease and some metabolic conditions. 

Now not all sugar is bad for us, and we do need to consume some within our diets as its used as our main energy source. Our brains require as much as 50% of our daily glucose intake to be able to carry out its daily functions. The problem is we are consuming far too much of it. The World Health Organisation (WHO) states sugar should only comprise 5% of our daily calorie intake however on average in Western Countries it is at least double this, with the average sugar consumption in the US being 13%. It is no surprise that we are consuming so much given it is found in approximately 75% of the products on our supermarket shelves. 

Now that we know that our brains require sugar to function is should come as no surprise that the amount of sugar we consume has a direct relationship on how we ultimately feel. So how exactly does sugar impact our brain? Imagine you getting to the middle of the afternoon and you are feeling lethargic and have sugar cravings so you reach for a can of soft drink, which on average contains 10% sugar. Once we start consuming this drink signals are sent to our brain to tell it we have consumed sugar and we get a release of feel good hormones as well as a spike in our blood sugar levels. The problem with this is the type of sugar in the drink has a high glycemic index and is metabolised quickly. This means not long after we have consumed it our blood sugar levels drop and we feel just as lethargic as we did prior to the drink if not worse so we repeat the cycle This continues on and on as we develop an increased tolerance to sugar so we consume more and more. 

This feeling as our blood sugar levels drop is also referred to as a 'sugar crash' and this can cause feelings of irritability, mood swings, brain fog, fatigue, anxiety and depression. This is because our brain is craving sugar, an addictive substance. The thing about our brain and emotions is that they are complex and while it requires a certain amount to function properly, too much or too little can be detrimental to the brain. In fact studies have shown that chronically high blood sugar levels can cause inflammation in the brain which can lead to depression. There is also new research being done which has shown a link between chronic high sugar intake and in increased risk of Alzheimer's. While research is constantly being conducted and the foods we should and shouldn't eat change on a daily basis, just ask my dad, my advice is the same regardless of the newest fad JUST EAT REAL FOOD! Take away as much of the packaged stuff as you can and eat whole real foods as part of a balanced lifestyle. 

Hope you have enjoyed

Simone

xx

Benefits of Interval Training

Interval training is also known as high intensity interval training (HIIT) and is extremely popular at the moment within the fitness industry. One of the reasons it is so popular is because it alternates between short intense bouts of exercise and less intense recovery sessions. An example would be alternating between walking and running or jogging and sprinting. There are now more and more gyms or fitness centres who are advertise specific interval training circuits and programs. So the big question is it better then going to the gym and working out for hours? Today we are going to look at the common benefits of interval training.

Time! In this day and age we are always time poor and this is the biggest excuse people have for not fitting exercise into their day. HIIT is more time efficient and easier to fit into the day as it usually only lasts a maximum of 30 minutes meaning you are more likely to be able to work out more days a week then maybe only once a week if you had to attend an hour fitness class or make time to go do a decent workout in the gym. 

You will burn more calories in the hours post workout. This is because HIIT workouts promote the 'afterburn effect' where our bodies are trying to return themselves to it's resting state after an intensive workout. It is during this time that the body pumps higher amounts of oxygen around the body to the muscles to aid with recovery and fat is used as the predominant fuel source during this time. This means that you are more likely to burn higher levels of fat post your workout then if you did a normal workout. 

It can help with your endurance levels. By including some bouts of high intensity in your otherwise moderate intensity workouts (such as running or cycling) you can not only boost your ability to be able to do your moderate intensity workouts more easily but you can improve your blood pressure and overall health as well. Increased endurance occurs as the interval training forces the body to adapt to changes in the workout. One such example is through the cardiovascular system to which becomes more efficient at pumping oxygen throughout the body to the active muscles. Interval training also assists in the body's tolerance of lactic acid as it builds up in our body throughout our workouts.

It has benefits for the heart. Not only is the heart becoming more efficient at pumping blood and oxygen around our bodies but interval training pushes our bodies out of the aerobic training zone and into the anaerobic training zone which most of us do not train in. This means that if you were to participate in HIIT workouts for 8 weeks you would be able to perform for longer periods of time in steady state workouts at the end then you could at the beginning, for example you will be able to ride for a longer distance after the 8 weeks then you could at the beginning whilst maintaining the same speed. 

I hope this has been of benefit for some people and I'll be looking more into interval training over the next weeks looking at the downfalls as well as what an interval training program would actually look like.

Simone

xx

Easy Healthy Breakfasts

It is often said that breakfast is the most important meal yet most of us skip it on a daily basis or only eat it on weekends as we believe this is the only time during the week where we have the time to make ourselves breakfast. So today I'm just going to post a few quick and easy recipes you could make any day of the week which are healthy as well. Oats, scrambled eggs and yoghurt are 3 easy options which have countless possibilities for toppings and are my staples any day of the week.

Peanut butter and banana oats

1 banana

1 tablespoon peanut butter

1/4 cup oats 

1/2 cup water

Place oats, water and peanut butter into a microwave proof bowl and cook for 90-120 secs. 

While this is cooking slice up a banana

Mix together and add a little more water if needed for your ideal consistency

Place your banana on top

Eat and enjoy

Apple and cinnamon oats

1 small apple

1 teaspoon cinnamon

1/4 cup oats

1/2 cup water

Place oats and water into a microwave proof bowl and cook for 90-120 secs. 

While this is cooking grate your apple

Mix together and add a little more water if needed for your ideal consistency

Place apple and cinnamon on top

Eat and enjoy

Yoghurt with muesli and fruit

1 cup yoghurt

1/2 cup granola/muesli

1 cup frozen diced up fruit

Place all ingredients in a bowl and enjoy

Scrambled Eggs

2 eggs

dash of milk

tomato

1/2 onion

mushroom

Dice up vegetables

Mix all vegetables together 

Fry all up together

Once all ingredients are cooked place on a plate and enjoy

These are just a few recipes I made up this week. All contain protein which helps with muscle repair and boosts metabolism which aids in remaining a healthy weight. And you can always treat yourself with breakfast in bed on the weekend. Hope you have enjoyed this. Next week I'll be writing a couple of blogs based on suggestions I received this week. Enjoy your weekend

Simone

x

4 common myths about weight loss

Losing weight is something that is deeply personal and everyone goes about it differently. In general what it comes down to is healthy eating and being physically active. The age old equation of energy in versus energy out. If we consume more energy then we burn off then we will put on weight regardless of what we are consuming compared to if we consume less energy then we burn off then we will lose weight. There are no magic pills or programs which transform us without putting in work. Unfortunately there are a lot of myths out there as manufacturers and companies want us to believe there is a quick fix so let's look at a few of the most common myths. 

MYTH number 1 - All calories are equal. This means that regardless of what the food is a calorie is a calorie so why not eat what we want as long as we don't go over our designated calories for the day. Well each macro-nutrient has a different effect on the body based on how it is metabolised with proteins having the ability to boost metabolism. It is also important to choose nutrient dense foods such as fruits and vegetables as opposed to a sugary lolly that may have the same calorie content as the nutrient dense foods benefit us by giving us nutrients we require as well as making us feel fuller for longer. 

MYTH number 2 - Weight loss supplements will help you lose weight. The weight loss supplement market is a multi million dollar industry which advertises a 'quick fix' solution to those who want to lose weight fast or have tried every diet on the market with no luck. There is absolutely no evidence that weight loss supplements work with some suggesting it is a placebo effect due to being more aware of what you are eating or being more physically active. 

MYTH number 3 - Fat makes you fat. Like myth number 1 not all fat is the same. If you are consuming a high fat, high carbohydrate and high calorie diet then yes chances are you will put on weight but if you are eating healthy fats such as avocados, olive oils, nuts or fatty fish as part of a balanced diet then it is unlikely to. It is not dietary fat which is going to make you fat but your overall diet and their is some research which suggests a diet high in good fats and low in carbohydrates will assist you in losing weight. 

MYTH number 4 - Snacking leads to weight loss and overeating. There is research which suggests that snacking is actually better for us as we are less likely to overeat or get to the point where we are so hungry that we binge and eat an entire days calorie intake in one meal. By consuming 5-6 small meals over the course of the day as opposed to 3 main meals also has the ability to stabilise blood sugar levels so we don't have sugar highs and lows throughout the day. It all comes down to what foods we snack on. If you are reaching for a packet of salty chips every time you have a snack then yes you are likely to put on weight and consume more throughout the day as opposed to if you have carrot sticks with hummus dip. 

Weight loss is not easy and there are many factors which contribute to someone's success such as age, gender, metabolic rates, genetics, food intake and physical activity output. I hope some of this has helped to dispel a few common myths.

Simone

xx

Protein and exercise

Before I start writing this one I do realise that this is a controversial topic and that there are some people who are extremely passionate about the role protein plays in their workouts. There are those who are really strict on when they should eat it, how much they should eat and what sorts of protein they should consume. So today I am going to talk a little about the role protein can play in your active lifestyle and the links it has with exercise. 

Firstly proteins are one of 3 macro-nutrients we need each and every day, the other 2 being fat and carbohydrates. It's essential for building up muscle and provide our bodies with nutrients and energy. When protein is digested it helps the metabolism by increasing muscle mass and helping us feel fuller for longer. There are countless studies conducted on the impact of protein on satiety levels hence why it is spoken about so much in weight loss as it can reduce snacking. Some good examples of protein are lean meat, eggs, nuts and dairy.

So how much protein should we be consuming? This varies depending on age, sex and physical activity levels. For example an elite athlete requires more than someone who walks 2 times a week. The current recommendations regarding protein is 0.8g per kg/body weight however those who exercise more or are athletes will require more than this. Some recommend as high as 2g per kg/body weight if you are an elite athlete or body builder. It is also important to note that it's not just about quantity but quality with animal based proteins being the best source as they are broken down easier and we utilise the protein within these sources better. 

The next thing is timing. There are a lot of conflicting views on if we should consume protein at a certain time when working out or if we should just consume protein with every meal and it comes down to preference I believe. Some people are extremely passionate about the times they eat but to be perfectly honest the majority of people are not body builders or elite athletes but everyday people who are just trying to be that little bit healthier. Having said that protein is still extremely crucial and we should watch how much we consume.

Protein is heavily linked to exercise due to muscles being made up predominately of protein. This in turn means that to build more muscle or maintain current muscle mass more protein must be consumed. It is also extremely important in recovery of muscles after exercising and restoring energy levels. So while you may not be aiming to perform in bodybuilding competitions or play AFL football it is still incredibly important to make sure we are consuming protein on a daily basis to ensure our bodies are running efficiently and our muscles have the best possible chance at recovery.

Simone 

xx