Nutrient Timing:
 
Nutrient timing can make or break even the perfectly constructed gym program. However when we’re surrounded by conflicting information about nutrition and it can become confusing and awash.
​
There are a few ways to assist with understanding nutrients and timing.
 
Types:
We need 3 macronutrients: carbohydrates, protein & fats.
 
If you think of your body as a house and protein is the steel and concrete. Then carbohydrates are the workers. And fat is the planning permit. Without a planning permit, nothing can go ahead.
 
Therefore;
-Carbohydrates (eg. vegetables, fruit, grains, milk, yoghurt) provide energy.
-Protein (beans, legumes, tofu and complete in meat) is made up of building blocks called amino acids for repairing the body from training or illness etc.
-Good Fats (nuts, seeds, oily fish) are essential for proper hormonal health. If you aren’t eating enough fat, hormone regulation will be off. If your testosterone is down, if your body’s systems aren’t functioning properly, the energy you are getting won’t go to repairing muscle or injuries. It won’t go to making you stronger, it’ll be spent on trying to rectify your deficiencies.
 
Quality:
Using the car analogy can help you to think about energy supply. If you’re feeding your car with poor fuel, loading it up with unnecessary weight in the boot or running the tank empty most of the time, let’s face it, you are not going to be getting the most out of the car. This is why the quality and type of energy or food you consume is important. It also points out that running yourself on empty is just going to make life unnecessarily harder for yourself.
 
Timing:
Putting this all together looks like this:
 
Carbohydrates for energy before your workout.
Protein after your workout for repair.
 
If you training for longer than 60 minutes (especially vigorous) you will need more carbohydrates post-exercise.
 
If you are training to build muscle (for size, performance or body fat reduction), don’t expect to see it happen from just eating protein. You have to challenge your muscles with resistance (weight) training for them to break down and repair (build up). You also need more energy to make this process happen.
 
Secondly, if you are trying to trim up don’t expect to sustain weight loss if you deplete your carbohydrate stores. Rather than laying off “workers”, get the best ones in to do the job right from the start when they are most efficient (around exercise). Rather than adding in extra food, work your quality meals around your exercise. Eg, banana before your workout and grilled chicken salad with a sprinkle of almonds afterwards.
 
Final words of advice:
- Eat regularly over the day to keep those hormones and energy levels happy and balanced.
- Get 7-9 hours of sleep.
- Stay hydrated (2L a day) with water & herbal teas (hot or cold)
 
For more specific and individualized advice on body fat reduction, gaining muscle or sporting performance contact Nutritionist, Eleanor Browne.
 

I was reading about good gut bacteria today and the link to depression. This lead me to probiotics and prebiotics which led me to looking up how to ferment foods which lead me to how terrible evaporated milk is... (which many dieticians will recommend instead of cream) to reduce fat or total energy content of a meal. However apparently there’s components in it which causes cancer. This led me to question what I could use in my green chicken curry instead of evaporated milk and coconut oil. This made me question again why I don’t use coconut milk or cream yet use coconut oil. This brought me to how cans can leach and cause cancer... Except canned tomatoes provide higher nutrient than fresh (motion throwing hands in the air!)... I then found a recipe for making coconut milk. However considering most of my clients are time poor (it can take 40 minutes), sometimes money poor (“organic” dried coconut is pretty expensive) and those who cook for themselves have a lower motivation to cook I was sceptical it would be used.

The point I’m trying to make is that not all research is conclusive and everyone has different requirements. You can circle around and around on the net or buy books – but this is not the best use of your time when the sun is shining.  Don’t get caught up in fad diets. Eat foods that resemble food in its original form ie. not processed food. Listen to your body. Get organized, but appreciate that you don’t have to be “perfect” 100% of the time. If you're confused with any topics, let me know and I'll be happy to shed some light! 

And if you were wondering how I make my green chicken curry “creamy” and “coconutty”. I cook the chicken in coconut oil and then add natural yoghurt at the end. Good fats + good bacteria = happy stomach. 

Check out the October issue of Style Magazine online here for advice on achieving your goals!

 Don’t eat the whole cow in one sitting!

In other words, setting small goals that are achievable will lead to more sustainable results than biting off more than you can chew and not getting anywhere. And success breeds success. So, before you know it, you'll be living a healthier lifestyle and feeling great about your achievements! The best way to make sure you are starting a eating or exercise plan that will be successful is to make sure your goals are SMART. SMART is an acronym that stands for:

SPECIFIC

What do you plan to do? You may plan to walk more. But be even more specific so the plan is clear. For example, you plan to walk 20 minutes at lunchtime Monday through Thursday.

MEASURABLE     

You need to be able to measure your goals to see your progress. For example, you may want to eat a serving of fruit or vegetable at each meal for one week. If you can mark it on your calendar or a chart, you can measure it at the end of the week to see how you were able to increase your fruit and vegetable intake.

ATTAINABLE

Don't make your goals too hard to reach. Make your goals a series of small steps so that the end goal is easier to achieve. For example, you may want to lose 10kg, but that takes a lot of hard work and time. You may get discouraged if you have to wait that long to see any positive results. Instead, you might set an attainable goal of losing 0.5 to 1kg in one week by increasing your exercise to 30 minutes 4 times per week and cutting out fizzy. Then build on this goal's success with other goals to reach the 10kg weight loss.

REALISTIC

Only set goals you know you will be able to achieve. That makes them realistic. You may like dessert and feel you should set a goal that you'll never eat dessert again. But that's not a realistic goal. Instead try eating a ½ cup of ice cream only on weekends.

TIME-ORIENTATED

Pick a time frame for completing your goal. It helps to have an end in sight, and preferably a short one. For example, you know you have to keep a food record to figure out what you are eating. Set a goal of writing down everything you eat and drink for 2 weeks. Knowing it's not forever may help motivate you to see it through.

Here are examples of simple, heart-healthy changes you can use to set SMART goals:

Reduce your portion size and simply eat less than you usually do. This is a great first change to make because it allows you to enjoy the foods you usually eat while still making a healthy change. Keep in mind though, it may only get you so far until you eventually will need to make some other changes to make your eating behaviours more healthy. 
Sample Goal: I will use a salad plate to limit my portions (with no second helpings) at dinnertime for 2 weeks.

Snack on a piece of fruit and a small handful of nuts, or another sensible snack, instead of a packaged snack food. This snack is just as convenient as typical snack foods. And the fiber, protein and healthy fats in this snack, or other healthy snacks, will sustain your hunger longer.
Sample Goal: I will pack one of these examples of sensible snacks to bring to work for a mid-morning snack Monday through Friday for one week.

Eat more fish and the white meat of turkey or chicken, which is lower in fat than dark meat and red meat. Start using lean ground sirloin, pork tenderloin or instead of high-fat cuts of meat. Animal fat is the number one dietary source of unhealthy saturated fat. 
Sample goal: I will eat ground sirloin instead of ground beef for one month.

Select whole-wheat bread instead of white bread. Make sure it is 100-percent whole wheat, and lists "whole-wheat flour" as the first ingredient on the ingredient list.
Sample goal: I will eat 100-percent whole-wheat bread instead of white bread for sandwiches at lunchtime for two weeks.

Drink more water. Even if you drink other beverages during the day, slowly reduce the amount of softdrink or juice you drink and replace it with herbal tea, seltzer or water. 
Sample goal: I will drink only water and no other beverages with breakfast, lunch and dinner for two weeks.

Don't drink your calories. Rid your refrigerator of high-calorie, high-sugar beverages. Real food is usually more filling and more nutritious than juices, fruit drinks and other high-calorie beverages. 
Sample goal: I will eat a serving of whole fruit (orange, apple, ½ grapefruit, etc.) instead of drinking a glass of juice at breakfast three times a week for two weeks.

Chicken, coriander, green chilli stir fry
 
Always use boneless thigh fillets for making stir fries as the meat is much more tender and juicy while the breast meat often tends to go dry. And of course the wok, never undermine the importance of this cooking vessel in getting that perfect stir fry. A good quality wok is a must have in your kitchen!
Ingredients:
1.     500gms boneless chicken thigh fillet; cut into bite sized pieces lightly coated in corn flour
2.     3 Thai red chillies; chopped
3.     1 cup sprigs fresh coriander leaves (with roots); chopped
4.     4 garlic cloves
5.     2 large green chillies
6.     2-3 tbsp fish sauce
7.     2-3 tbsp oyster sauce or hoisin sauce
8.     4-5 tbsp vegetable oil
9.     4 cups of veggies (eg. Julliane carrots, diced cauliflower, diced mushrooms)
10.  Salt; to season
For garnish:
sprigs fresh coriander leaves; chopped
spring onion (leafy part); sliced
4 tablspns of peanuts
Method:
Using a mortar and pestle, pound the red chillies, garlic and coriander leaves into a coarse paste; keep aside.
Heat 3-4 tbsp oil in the wok and add the chicken pieces. Stir fry the chicken pieces on high heat till 3/4ths done and remove.
In the same wok (add a bit more oil if necessary), add the pound chilli mixture and sauté on low heat for about a minute. Add the oyster sauce, fish sauce and whole green chillies; also return the chicken pieces to the wok.
Stir fry on medium heat till done; add salt only if necessary.
Garnish with coriander leaves, spring onions and peanuts. Serve hot.

Most people will benefit from an increase and protein. Therefore, I would start with the protein snack options. However, I've extended the list to give variety.

Protein Pick-me-ups
Hard-boiled egg When it comes to protein, it’s hard to go past a hard-boiled egg, which gives you 6 grams of protein, plus a broad spectrum of vitamins and minerals.

Mini fritatas Convert your favourite frittata recipe into snack-sized servings with a mini-muffin tray or friand pan. Cut fat by using egg whites only for every second egg (i.e. if your recipe calls for two eggs, use one whole one and one egg white). Choose low calorie fillings – try spinach and low-fat feta, or grilled capsicum and basil.

Soy smoothie Pureeing half of a small banana with 200ml low-fat soy, almond or skinny milk creates a delicious smoothie that’s high in protein but only contains about 100 calories.

Tamari almonds Fourteen tamari-roasted almonds have all the crunch and salty zip you look for in a savoury snack and come in at around 100 calories.

Tinned tuna A single serve of tinned tuna in spring water contains less than 70 calories, plus it’s easy to eat straight from the can or spread on low-calorie crispbread.

Prawns 100g of fresh prawns provide around 100 calories, along with a whopping 23g of protein. Forget creamy tartare sauce – a dash of lemon juice is all you need.

Whey protein This inexpensive powder can be mixed with water, skim or soy milk for an instant protein boost. Its unique nutritional make-up includes several immunologically active compounds (e.g. lactoferrin), but its real advantage in the snacking stakes is that it helps you feel full longer than other protein sources.

Fat-free yoghurt Packed with protein and providing only 50 calories per 100g, yoghurt is very versatile. Use it instead of sour cream to add oomph to chilli, make it the basis for your favourite home-made dip (like the tzatziki recipe in the “Nibbles and Entertaining” section), or to thicken up a smoothie, or spoon over fruit salad.

Low- fat ricotta At only 35 calories per 25g serve, this is an excellent spread for a mid-morning cracker snack. Try it with snipped sun-dried tomatoes on a rice cake. Lowfat cottage cheese, cream cheese and feta are also good low-calorie choices.

Turkey breast Sliced turkey breast is available at most delis, and is an easy, high protein snack weighing in at around 100 calories per 100g.

Smoked salmon Each 60g serve contains 13g of protein, about 95 calories, and around a gram of good-for-you omega-3 fatty acids.

Tofu Nibbling on 50-100g of tofu will set you back less than 100 calories, regardless of whether you prefer the soft or firm variety.

Fill Up with Fibre

Corn on the cob This is low in fat and calories, but provides 2.5g of appetite-satisfying fibre. Small tins of sugar-free corn kernels make a great stand-by snack.

Baked beans A small tin of low-salt baked beans contains a fraction over 100 calories, plus 4g of fibre. Skip the toast if you want to keep the calorie count down.

Pumpernickel For low calorie snacking, it’s best to avoid bread, but pumpernickel is an exception as a thin slice only contains around 50 calories. Topped with a slice of low-fat pastrami and a smear of horseradish, this is a very tasty mid-morning morsel.

Edamame These are baby soybeans, and you’ll find fresh ones at your local fruit shop or frozen packs at Asian grocery stores. They make an excellent high fibre, high protein snack, and you can consume about half a cupful for less than 100 calories.

Asparagus You’d need to eat about 30 asparagus spears to reach 100 calories. That means you can afford to sprinkle something decadent over the top, like finely grated Parmesan and black pepper.

Wholegrain cereal Choose one that’s low in fat and sugar, and high in fibre, then snack on half the quantity you’d normally have for breakfast (a cupful rather than a bowl). 

Porridge Rolled oats are one of Mother Nature’s original comfort foods. A small bowl of porridge (made from 25g of rolled oats) provides around 95 calories and 2.5g of fibre. For extra sweetness, add cinnamon goji berries or dates during cooking.

Pear A medium pear comes in at around 100 calories and provides 5.5g of fibre.

Green beans Grab a handful of raw green beans, top and tail them, and you’ve got a crunchy snack that’s so low-cal you could eat over 50 before you reach 100 calories. 

Fruit bars Made from 100% fruit and packing 3.5g of fibre into a 35g bar, the newest generation of fruit bars are much more flavoursome than ones you may have tried in the past. Try Angus Park Fruit Salad bar and Go Natural Fruit Medley bar which are both around 100 calories.

Nibbles and Entertaining

Home-made hummus Make your own hummus by rinsing a tin of chickpeas and tossing them in the food processor with some lemon or orange juice, a swig each of tahini and extra-virgin olive oil, a crushed garlic clove, and enough water to keep the mixture smooth and creamy.

Cannellini bean dip Follow the same process as for hummus, this time whizzing a tin of cannellini beans with some olive oil, garlic, lemon juice and water. Add even more flavour with fresh basil or rosemary.

Low-fat tzatziki Made with low-fat yoghurt, tzatziki is a very virtuous choice. Grate the flesh of a Lebanese cucumber (keeping the skin on, but discarding the seeds), squeeze out as much moisture as you can, and stir through a bowl of skim milk or greek yoghurt. Add finely chopped mint, garlic and dill for a nourishing and virtually fat-free snack that’s only around 100 calories per 100g.

Crunchy crudités The best accompaniment to your home-made dip is a selection of crisp vegetables. Carrots, cucumber and celery are trusty standbys, but for something different, the boat-shape of a small witlof leaf makes the perfect vessel for a healthy dip, and is almost calorie-free.

Guilt-free crackers Don’t undo all that good work by choosing the wrong cracker to scoop your dip up with. Forget the corn chips and instead try one of the new low-calorie wholegrain options, such as Vive Wholemeal Crispbreads at around 26 calories each.

Rice cakes Rice cakes can be as low as 6 calories each, but like other forms of puffed grains, their glycaemic index (GI) is not as good as that of the wholegrain rice they’re made from. Get around this by teaming them with some protein, like a thin swipe of nut butter.

Olives These can really take the edge off a salt craving and only carry about 80 calories per 100g. Rinse off the oil they were marinated in before you eat them.

Rice paper rolls Vegetarian or prawn rice paper rolls are low in fat and will generally be less than 100 calories per serve – but go easy on the dipping sauce, which could be full of sugar.

Tabouleh This is one of the healthiest takeaway foods you’ll find. The calorie content will vary from store to store, but as a guide, the tabouleh from Sumo Salad weighs in at about 100 calories per 100g. Reduce the calories even further by draining the oil off before you eat it.

Sushi Depending on the filling you choose, small sushi rolls can contain as little as 20-30 calories each. Avoid rolls containing fried chicken or pork, and instead choose vegetarian, raw fish or prawn. Best to make your own. 

Dumplings Check your local Asian grocery for frozen gow gee-style dumplings in varieties such as prawn, scallop, spinach or mixed vegetables. They’re great to keep in the freezer and steam when you need quick, healthy snacks that come in at under 100 calories each.

Wasabi peas These little green nuggets are so spicy that you probably can’t eat more than a third of a cupful at a time, which equates to about 80 calories. 

Miso Sachets of instant miso soup mean you’ll never want for a hot drink to pep you up; and, at around 25 calories per cup, miso is a far healthier option than a full-fat cappuccino.

Sun-dried tomatoes With their strong flavour, a few sun-dried tomatoes go a long way. Drain the oil off and pat dry with a paper towel to absorb any leftover fat; a 25g serve (around eight pieces) will contribute about 50 calories to your daily intake.

Something Sweet

Tropical fruit frappe For a tropical delight at around 100 calories per serve, toss a few chunks of pineapple, a quarter of a banana, a splash of your favourite sugar-free juice and a few mint leaves into the blender with a handful of ice cubes.

Prunes These are so sweet you won’t need many to quench your sugar cravings. At around 25 calories each, just two a day should do it.

Lychees Take advantage of lychees when they’re in season, as each one only gives you about six calories. They come canned otherwise for something different! 

Baked apple with berries For a divinely guilt-free dessert, remove the core from a small apple before filling the cavity with frozen mixed berries. Cover loosely with foil and bake in a pre-heated 180ºC oven for about 45 minutes. 

Banana ‘popsicles’ Frozen bananas(or grapes) are gloriously creamy and an ideal alternative to commercial ice blocks. Peel a batch of bananas, insert popsicle sticks, and whip them into the freezer until the next ice-cream craving hits.

Watermelon granita Pureed with a couple of finely chopped mint leaves, watermelon makes the perfect granita, at just a fraction of the calories of ice cream. Place ²/³ cup of peeled, diced and seeded watermelon in a blender, along with the juice of ½ lemon and about 1 teaspoon of caster sugar dissolved in 20ml of warm water. Process on high speed. Place liquid in a tray and freeze; remove tray every half hour or so and chop with a fork to create the granita texture.

Clever cookies Yes, you can buy low-fat, low-calorie, low-GI biscuits that actually taste good. Check out the Freedom Foods range in the health food section of your supermarket.

Rockmelon and honeydew A cupful of diced rockmelon and/or honeydew melon is refreshingly sweet, but only adds about 100 calories to your daily tally. 

Stewed rhubarb Even though it’s cooked with a little sugar, a single serve of stewed rhubarb yields only around 75 calories.

Liquorice This sweet indulgence really hits the spot at only 90 calories per 25g serve.

Cocoa Want a chocolate hit that’s less than 100 calories? Team good quality cocoa powder (not the ones full of artificial sugar and flavours, but the type that you use in baking) with a cup of skim milk or even sprinkled on frozen or heated berries. Yum! 

Understanding the physical and psychological factors that drive snacking behaviour is the first step in controlling it. Take a moment to read these statements – which ones sound like you?

I sometimes spend days just ‘grazing’. Skipping meals (especially breakfast) is a big nutritional no-no. Far from helping you to lose weight, skipping meals makes you more likely to snack on high sugar, high calorie foods, so you end up consuming more energy in the day than you would have otherwise. Furthermore, skipping meals may slow down your metabolism, so it’s easier for you to put on weight and harder to lose it,and you feel tired and scatter-brained into the bargain.
I have good intentions – but I always cave in and go for the unhealthy option. You’re not alone in having a gap between intended and actual behaviour. In a Dutch study published in 2008, participants were asked to indicate whether they would choose a healthy or unhealthy snack, and about 50 per cent chose each option. A week later, when the time came to select and actually eat a snack, more than one in four of those who’d previously planned to choose the healthy snack went for the unhealthy one instead.
I’m very disciplined about my diet, but if I lose control everything goes to pot. Adhering strictly to a diet or eating plan might seem like a sound approach to weight management, but for most people, it’s not sustainable. The more restrictive and restrained you are with your eating, the more likely you are to fall off the wagon and have a real blow-out on high calorie, high fat foods. Over time, this results in yo-yo dieting, and this slows down the metabolism.
I snack on unhealthy foods, particularly when I’m stressed. This is another common pattern among overweight and obese people of both sexes. You’re more likely to be susceptible to emotional eating if you’re also highly disciplined with your diet. The level of conscious control (or lack of it) that you perceive you have over your eating may be a contributing factor. It’s not just being stressed that makes the biscuit jar beckon so beguilingly, either – feelings of hostility and anxiety also trigger this kind of eating.
Once I start eating, I don’t know when to stop. One problem is that your brain is slow to recognise when your belly is full, so you keep eating beyond the point of being satiated. You might also be responding to external cues to eat, rather than an inner physiological sense of hunger. Triggers could be environmental (“I always have a choc-top at the movies”), visual (“Once I saw the cake on the table I had to eat it”) or emotional (“I was bored at work so I had a packet of chips”).
Most of my snacking happens in front of the TV. This kind of mindless eating contributes to an enormous number of weight problems and has even been documented in preschool-aged children. It’s scientifically proven that the transfixing effects of television make you eat more. In part, the distraction of the TV dampens your brain’s ability to register that you’re full, so you just keep on putting food in your mouth. However, the calorie promoting effects persist even after you’ve turned the telly off. For example, when offered a snack of cookies in the afternoon, women who had watched television while eating their lunch ate more than women who had eaten their previous meal without TV.
My sugar cravings are impossible to resist. I think it could be my hormones. Cravings and snacking behaviour can certainly have a hormonal basis. In particular, the influence of the hormone insulin is intimately involved with blood sugar levels, and that can influence your desire for sugar and carbohydrates. Women may find that their snacking habits change during the course of their monthly cycle, with intensified cravings for sugar and carbohydrates during the premenstrual phase. The reverse is also true: the way you eat can impact on your hormonal health. For example, women who frequently consume snacks made from rapidly absorbed carbohydrates (e.g. sugars and refined flours) can experience more rapid onset of menopausal symptoms than women who don’t. And poor long-term dietary habits could mean your future includes type 2 diabetes. If there is a hormonal basis to your cravings, then appropriate treatment will bring them under control. The first step is to determine exactly what’s going on, so arrange for the appropriate tests with your GP.

If you’re not vigilant, snacking can sabotage the best-laid diet and nutrition plans, and consistently making poor choices can mean the difference between a healthy body weight and being obese. The way you snack is about much more than hunger: snack food choices are about emotions and convenience. Snacking is also often mindless, seeming to occur without any conscious effort on your part.

Healthier Strategies

Distinguish true hunger
Any desire to eat that can only be satisfied by one food (e.g. chocolate, hot chips, biscuits, ice cream) is not really hunger at all. It may be a signal that your blood sugar levels are out of whack, or it might be that you’re feeling bored, depressed or angry. Once you’ve identified what’s really going on, you may still choose to eat whatever it is you’ve been craving, but the awareness may make it easier to stop after just a mouthful. On the other hand, if the real issue is emotional, you may find a more constructive way to deal with it (e.g. heading to the gym to pound a punching bag!).
Reframe your goals
Phrase your diet and nutrition goals in a positive and measurable way, such as, “I will eat at least two pieces of fruit every day”, rather than in a negative and unmeasurable way like, “I will not eat chocolate”. This is one of the basic tenets of goal-setting and visualisation, and it has been clinically proven to be a more effective way to implement dietary change. Research shows that if your focus is on food you’re trying to avoid, you’re actually likely to end up eating less healthily, not more.
Develop an action plan
Your new, positively framed goal won’t happen by itself: you need to plan how you’re going to implement it. Thinking about triggers that cause you to snack will help you work out the best way to cement new habits. For example, if your biggest downfall is snacking on foods that you can see, your strategy might be, “I will keep a big bowl of fruit on my desk to remind me to eat two pieces every day”.
Get organised
Part of the reason our snacking habits wreak such dietary havoc is that we make our choices haphazardly, leaving us highly susceptible to whims. Instead, plan your snacking into your day: decide in advance what you’re going to eat, and set up a plan as to how you’re going to make it happen. Look at the list of low-calorie nutritious snacks in this article (“Amazing Treats Under 100 Calories”). You’ll find many are suitable to keep in your handbag or desk drawer, so they’re available when you need them. That way, when stress strikes, you’ll have something healthy on hand to counter the urge to indulge in something fatty or sugary.
Marry health and convenience
When buying food, convenience and accessibility accounts for as much as one third of the purchasing decision. So now that you’ve planned what you’re going to snack on, make sure it’s close by. If you’ve got a tub of low-fat yoghurt in the office fridge, you’re more likely to snack on that than walk to the sandwich shop for a sticky bun.
Keep temptation out of reach
The same principle works in reverse. If you know that you have difficulty resisting certain snacks, keep them out of the house! You’re less likely to eat chocolate at 10 o’clock at night if you have to get in the car and go to the shops to get it.
Prepare food at home
Food prepared outside the home is prepared outside your control, and when it comes to commercially-prepared food, health considerations come a distant last after profitability, popularity and how quick and easy something is to make. Unless you’re shopping at the greengrocer, odds are that most ready-to-eat snacks you buy will be laden with fat, salt, sugar, or all three.
Turn the TV off
The more you watch TV, the more you’re likely to snack, and the less likely you are to realise when you’re full. Plus more viewing exposes you to more advertising, and guess what? That makes you more likely to buy and eat junk food.
Pay attention
Slow down and notice what you’re eating and how your body feels. There’s a time lag of up to 20 minutes between your tummy becoming full and your brain realising that it’s had enough food. The faster you eat, the more calories you guzzle down before that signal gets through. Being distracted by watching TV or eating at your desk means it takes even longer to register that you’re full.
Think back before you snack
Research shows that vividly recalling your last meal helps to decrease your food intake later. That’s one of the reasons that eating while watching TV increases subsequent snacking – if you’re too distracted to pay attention to what you’ve been eating, it’s almost like it never happened.
Choose high fibre and protein
A nutrient-dense snack keeps you satisfied for longer, so you’re less likely to over-eat later in the day. Your best choices are snacks that are high in protein and/ or fibre. Compared to those that are fatty or sugary, these snacks also improve your glucose and insulin balance throughout the day. Include a few serves of whole grains in your main meals every day for the same reasons – they’ll help you feel full, and improve your insulin sensitivity.
Aim for adaptability
Be flexible. Life is for living, so if you really do feel like hot chips occasionally, don’t deprive yourself. You’ve got a better chance of maintaining healthier snacking habits if you allow yourself a little indulgence now and then!

1. Plan and keep a food diary

If you fail to plan, you plan to fail. Take a few minutes each week to plan your meals and snacks for the week before you shopping. This way you will be less likely to eat energy dense, nutrient lacking processed foods on the go. Keeping a food diary is a great way to stay accountable to not only the types of food you are eating but also when and how much you are eating.

2. Eat a variety

Eating a variety maximises your chances of absorbing the most amount of nutrients from your food. It also reduces food boredom. Look for different meats and a rainbow of fruit and veg.

3. Eat small regularly

This ensures your blood sugar levels won’t get too low which can lead to poor food choices when you’re ravenous. Eating before your workouts gives you energy to get the best workout possible. Eating within 30 minutes after your workout gives your body the best chance to replenish muscles and therefore recover. If you are trying to reduce body fat percentage you don’t need to eat more, just plan your meals or snacks around your workouts.

4. Eat protein with every meal

Protein helps to keep you satisfied and your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Unlike carbohydrates and fats, protein cannot be stored in the body, therefore it should be eaten over the day. Best sources are: lean meats such as; chicken, beef/veal (low fat), turkey, pork chops, fish and kangaroo. Due to the high amount of energy in meat, substitute non-meat protein sources over the day such as low fat yoghurt, cottage cheese, beans, tofu, nuts, seeds and milk. If you struggle to eat enough protein, a protein shake is a convenient snack on the go.

5. Carbohydrates - smart choices

The best carbohydrates will:
• fuel your brain, helping you to work at optimal cognitive capacity - low GI
• help you to perform at your best during exercise - high GI
• provide fibre and resistant starch to help keep you regular and your bowel healthy and
• provide you with a relatively cheap and easily stored source of food.

The best sources: brown rice, kumara, quinoa, oats, vegetables. Bulk up your meals with leafy green veg (spinach, asian greens, kale etc.)

6. Include good fats


The Good: Unsaturated Fats
Monounsaturated Fats 
What they do: These fats raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the build up of plaque in your arteries. They can also help prevent belly fat.
Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados. 
Most of the fat you eat should be unsaturated.
Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy. 
Where you'll find them: Omega-3s are primarily in fish like salmon, mackerel, and herring, as well as canola oil, flaxseed, walnuts, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish. 
How much you need: Most of the polys you eat should be omega-3s. Too much omega-6 can lead to inflammation, which is linked to heart disease. Trade vegetable oil for olive and canola oils, and eat grass-fed beef and wild-caught fish.
The Bad: Saturated Fats
What they do: They raise cholesterol levels and increase your risk of heart disease. 
Where you'll find them: In meat and poultry, in dairy products like cream, butter and whole and 2 percent milk, and in some plant foods like palm oil. 
How much you need: Limit saturated fat. Remove any hard fat you can see, such as the skin on chicken.
*More research evolving...
The Ugly: Trans Fats
What they do: Made from unsaturated fat that's been chemically altered to prolong the shelf life of packaged foods, trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. 
Where you'll find them: In margarine, doughnuts, french fries, and processed foods such as crackers, biscuits, chips, and cakes. 
How much you need: Zero.

7. Drink plenty of water:

Often when we feel hungry, our bodies actually just need more hydration. Even in a cool climate, water is essential to improve digestion, joint mobility and flush out toxins. Build up to a minimum of 2 L water a day (this can also include herbal tea). You will not only notice an improvement in your skin but also you concentration levels.

8. Eliminate alcohol for best results:

Have you ever heard the expression ‘empty calories’? This term relates to alcohol as it offers us nothing but calories (and a hang-over) in return (ie. no nutritional gain). Alcohol also ranks first on the list of priorities to be digested. Therefore the carbohydrates, fats and even proteins you have consumed are delayed. As a result you are more likely to store this food as body fat and most importantly you miss out on the nutrients from the food whilst upsetting your hormone levels (therefore reduced results from the gym).

Further, alcohol can increase your appetite or desire to eat, primarily due to dehydration. It often also plays tricks with your mind and weakens your determination to eat well. Consequently you will be more likely to be tempted by high fat/sugar foods the more you drink.

9. Best Supplements:

Omega 3’s (Fish oil or flaxseed oil)
Magnesium
Vitamin D. 
Creatine 
Inositol - blood sugar balance 
Some people will benefit from a multivitamin, calcium etc. 
Protein powder 


10. Get adequate sleep

Eliminate all distractions in the room that you sleep. TV’s, phones, computers etc. The room you sleep in should be designed for sleep, relaxing and rejuvenating. It is the only time of your day that you get to do this. Aim for about 7-8 hours a night.

Magnesium
Tart cherry
Camomile tea 
Sleep hygiene 

11. Stress less

As well as making us fatter, stress also makes fat more persistent. Stress responds via two main hormones-cortisol and adrenalin, which are responsible for your ‘fight or flight’ response.

Adrenalin gets your body ready to fight or flight. It is released very quickly in response to severe stress such as a danger, being yelled at or finding a pile of bills in the mail. Adrenalin acts for a short duration. If stress prolongs, then the long-lasting hormone will kick in-cortisol.

Stress hormones store more fat, especially around your central area. This fat will remain there for as long as your cortisol hormones remain high. Examples of long term stress could be a stressful job, studies, relationship issues or even chronic pain. These stress factors could all contribute to the extra fat that you have stored around your tummy and regardless of how hard you exercise, this particular fat will not budge.

Find your stress triggers and learn ways to de-stress.

12. Factor in your Gut Health 

For more information contact Eleanor.

How to stay healthy while on the road during the ski season:

http://chickswithstix.com.au/2013/07/24/winter-health-tips-miso-soup/