Healthy eating – Body Pep Talk

Are you getting enough whole grains?

Whole grains are part of a healthy balanced diet. They provide important nutrients that may help reduce the risk for chronic diseases such as diabetes type 2 and cardiovascular disease.

The current recommendation is to have at least half of your grains as whole grains, meaning 3 to 5 servings of whole grains per day.

But do you know what they are and why they are important?

Whole grains are unrefined cereal seeds that still contain the whole kernel (bran, germ and endosperm). This means that they hold more nutrients than their refined counterparts.

During the refining process, the bran and germ are discarded in order to improve taste and texture. However, this process strips away fibre, antioxidants, phytochemicals, vitamins and minerals. What is left is basically starch, which is quickly broken down during digestion causing a rapid rise in blood sugar.

October 20, 2018 Healthy eating

Are Starchy Carbs Bad for Me?

First of all, keep in mind that carbohydrates are not bad foods. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However not all carbs are the same. There are different categories which are:

Simple carbs – table sugar, honey, lollies, candies, cakes , pastries
Starchy carbs – grains (rice, barley, wheat, rye), beans, potatoes, corn, peas
Fibre-rich carbs – veggies and fruits

February 6, 2018 Healthy eating

Meal Makeover

I’ll be honest with you. I love my food. Therefore, the idea of not being able to enjoy it is outrageous to me. As a food coach, I don’t believe in deprivation. However, I don’t use it as an excuse to eat any and everything I see in front of me.

With that in mind, I have developed a few guidelines that help me staying on track when I am choosing what to eat. Because I love cooking, I give preference to homemade meals but I understand that not everyone enjoys the kitchen. The good news is that I can use these guidelines not only when I am cooking but also when ordering food at a restaurant.

January 29, 2018 Healthy eating

Quick Guide to Healthy Snacking

Did you know that our digestive system was designed to receive and process food every four hours or so? That’s why we often get the munchies in the middle of the afternoon, between lunch and dinner time.

Hunger is the physiological drive to eat, regulated by internal mechanisms. When we haven’t eaten for a while, body cells become deprived of fuel, which stimulates the feeding centre in the brain to signal us to eat. Therefore, snacking is a way to maintain our energy levels.

January 4, 2018 Healthy eating

Why You Shouldn’t Drink Your Calories

If you are trying to lose weight, this is an easy way to cut calories without starving yourself.

Liquid calories are readily absorbable, meaning that they will go straight into your bloodstream as sugar. This produces an immediate response from the body, releasing a huge amount of insulin[1]. Insulin job is to take up all the sugar floating around, taking it to muscles and organs where it should be used as energy. The problem is when those sites are full, insulin will have to make other arrangements. Which means taking the sugar to your liver where it will take the form of a long-term type of storage. You probably heard of it before. It is called FAT. And your body favourite storage spot is your belly.

January 2, 2018 Habits and behaviors Healthy eating

Detox Revised

It is January. Holidays are over and it is time to face the reality. You overdid it throughout the festivities. Hey, don’t feel ashamed. You are not alone. I did the same. Too much to drink, too much to eat, not nearly enough exercise.

Now, it’s time to get back on track and I have a PLAN. We are going to DETOX. Alright, calm down! Not what you are thinking. Just listen to me.

First things first. What is Detox anyway?

According to Dr Google, “detox is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances.”

It doesn’t seem too hard. For how long are we doing it?

Let’s try one week? I can definitely cut stuff for a single week.

November 30, 2017 Habits and behaviors Healthy eating

Meal Planning 101

Eating healthy on regular basis can be quite challenging. In my experience, the best way of avoiding falling into the junk food/take out trap is being prepared. If you arrive home from work and have everything ready to prepare a delicious and nutritious meal, you will be less likely to end up at McDonalds drive thru.

Here are some tips for creating your own meal planning system. This is the method I use to plan my meals and grocery shopping for the week.

May 16, 2017 Healthy eating

Can I Have Carbs?

First of all, keep in mind that carbohydrates are not bad for you. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However, not all carbs are the same. There are different categories which are:

May 4, 2017 Exercise and fitness Healthy eating

Do You Know How Your Body Burns Calories?

Metabolism and Energy Needs

Metabolism is the group of biochemical processes that occur within an organism in order to maintain life. However, the term is commonly used to refer to the breakdown of food and its transformation into energy. But how does food become energy?

April 18, 2017 Healthy eating

Vegetarian Sources of Protein

Studies show that plant-based diets are the healthiest but do vegetarians get enough protein?

Why do we need protein anyway?

Proteins are the building blocks body tissues, hormones, enzymes, and antibodies. Even though, protein could be used as an energy source, it is usually spared. Our body can’t produce amino acids (the building blocks of protein). Therefore, we must get them from food sources.

How much protein do I need?

The minimum recommended daily intake is around 0.8 grams of protein per kilo of body weight. This means that if your weight is 70kg, you should consume at least 56 grams of protein daily. Depending on your fitness goals, you need a little more than that.

Category: Healthy eating