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This is what nutritionists do when they want to lose 3 kilos

<h2>How to lose the last 3 kilos</h2> Picture this: You’re just three kilos shy of your target weight loss goal, but a week goes by, two weeks go by, and the scale stays the same, despite working out and eating healthy. And no, it’s not broken. So, what gives? The truth is as you’re losing weight, you’re losing body mass, meaning your body will need fewer kilojoules than before. In other words, your diet and exercise routine may need to be modified to your new weight. To get more insight on how to shed the last three kilos, we spoke with two registered dietitians who reveal what they do if they want to lose weight. <h2>They start keeping a food journal</h2> When dietitian Jennifer Vimbor feels her clothes getting snug, she starts a food journal to keep track of what she eats during the day. As she records her eating habits, she looks for what’s not right or working in her situation. “It tends to be fibre is low and fat intake is high,” she says. Based on what she records in her journal, Vimbor may eat more fibre and make sure she drinks enough water throughout the day. <h2>They add a multivitamin or probiotic</h2> Multivitamins and probiotics give your body the vitamins you might miss if you’re cutting back on kilojoules and help regulate your digestive system. Vimbor recommends a simple one-a-day vitamin, preferably one without a lot of lofty claims or high levels of any one nutrient. When choosing one, look at the inactive ingredient list. If there are two or fewer ingredients listed, it’s probably a good vitamin. For probiotics, Vimbor says only 10 to 20 billion colony units or organisms per serving is needed. “Anything more than that is not needed to get the therapeutic effects,” she says. <h2>They avoid processed foods</h2> Avoiding processed foods means steering clear of as many boxed foods as possible. “Foods without a label are great,” Vimbor says, such as fruits and vegetables. She recommends eating foods with five or fewer ingredients if you’re trying to watch your weight or just stay healthy. <h2>They carve out time for sleep</h2> How much rest you get can help or hinder your weight loss. A lack of sleep could be stopping you from losing those three kilos, according to dietitian, Kate Merkle. “People need restful and adequate sleep,” she says. <h2>They pay attention to their body’s eating clues</h2> As you’re eating, notice what is truly satisfying your appetite. Those are the foods you want to continue giving your body so you avoid feeling deprived. “Folks tend to eat less because the food is satisfying,” Merkle says. <h2>They re-evaluate their exercise routine</h2> When you do the same exercise routine every day, your body adapts to the routine and needs something new to challenge it. “If you’ve been doing the same workout for a long time, it’s time to mix it up,” Vimbor says. Merkle advises picking an activity you enjoy, rather than forcing yourself to do cardio or other trendy exercises. “Make sure you’re aligning with your values through your physical activity,” she adds. <h2>They avoid drastically cutting kilojoules</h2> Vimbor says cutting back on kilojoules can actually cause you to gain weight in the long run. Cutting kilojoules usually leads to overeating later when you get so hungry and can’t stand it any longer. “Kilos come back on quickly when you cut kilojoules drastically,” Vimbor says. When it comes to kilojoules, quality trumps quantity. Fill up on quality fruits and vegetables of all colours and eat good grains. You won’t feel deprived, and you’ll be giving your body good foods. <h2>They become extra mindful of what they’re eating</h2> What you’re eating is only part of the equation. Some people eat when they’re bored or when they feel anxious. Merkle advises her clients to slow down and be mindful of what and why they’re eating. By recognising and addressing bored or stressful feelings, you can retake control of your eating habits and recognise overeating when it happens. <h2>They steer clear of crash diets</h2> Losing any weight – even three kilos – takes time. “When you really want to make real changes,” Merkle explains, “it can take longer than our culture or brain tells us.” Though you may be tempted to try the get-thin-fast diets that promise quick weight-loss results, avoid the temptation. Slow and steady really does win the race. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/this-is-what-nutritionists-do-when-they-want-to-lose-3-kilos" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

New food database to help consumers understand nutrition

A new food data base to help consumers understand the nutritional value of food they eat is currently in the works and will simplify understanding the nutritional value behind foods we love to eat. Do we really know and understand what is healthy and what isn’t when filling up the cart during your weekly shop? Food Standards Australia New Zealand (FSANZ) has begun developing a database to help consumers understand the nutritional value of the food they consume. FSANZ General Manager of Science and Risk Assessment, Christel Leemhuis, says the new Branded Food Database will work alongside the Health Star Rating system (HSR) and was requested by the department of Health. "It will allow us to track changes in the nutrient profile of foods over time, the database is targeted at providing a reliable source of information for modelling any future HSR changes." Consumers will be able to access the database online by entering a barcode to see the product’s health information. No scanning app will be available as of yet, but FSANZ hoped to add this consumer friendly feature to the database in time. Despite FSANZ's goal to include 85 per cent of food products available in Australia by 2023, it was up to food producers to opt-in, Ms Leemhuis said. "But by providing information to the database manufactures and retailers will contribute to industry transparency," she said. "We will compare that to our existing food composition databases, so that will allow us to identify if there are any products with a nutrient profile that doesn't look quite right [if we suspect a company is supplying inaccurate information]." Recent changes to the HSR system that prioritise sugar content as an assessment criteria have received harsh criticism from those who grow fruit, as juices are now ranked below diet soft drinks in terms of high sugar content. Agriculture Minister David Littleproud had also previously dubbed the labelling process as “madness” due to the emphasis on sugar content. Ms Leemhuis promises the new database will provide a more thorough breakdown of food’s nutrients.

Food & Wine

Pizza vs cereal: Nutritionist weighs in on the healthier breakfast option

A US dietician has suggested that eating a slice of pizza for breakfast is a healthier choice than a bowl of breakfast cereal. Chelsey Amer, US dietician, caused a stir when she said the following, according to the <a href="http://www.chicagotribune.com/dining/sns-dailymeal-1868354-healthy-eating-pizza-healthier-breakfast-cereal-20180126-story.html">Chicago Tribune</a>: “You may be surprised to find out that an average slice of pizza and a bowl of cereal with whole milk contain nearly the same amount of calories,” Amer said. “However, pizza packs a much larger protein punch, which will keep you full and boost satiety throughout the morning.” Many nutritionists were quick to refute her claims. Although many cereals are known for their high sugar content, you don’t have to make that choice for breakfast. <a href="https://www.health.com/nutrition/pizza-more-nutritious-breakfast-cereal">Health’s</a> contributing nutrition editor, Cynthia Sass, said that not all breakfast cereals have to be off limits. "A cereal made with whole grains, nuts or seeds, and fruit with organic grass-fed milk or plant-based milk is a better choice over a grease-laden pizza made with processed meat like pepperoni on a white flour crust," she says. Even though pizza sounds like a much more delicious option, you can even have leftovers for breakfast. "Even a second helping of dinner set aside from the previous night can make a healthy breakfast if it's chock full of veggies and balanced—for example, a generous portion of veggies sauteed in EVOO with herbs tossed with a lean protein, or chicken breast or lentils with a small scoop of quinoa," Sass suggests.

Food & Wine

Nutritionist reveals: The 6 things causing hair loss

Despite all the pills and potions available on the market, it is quite common for people to struggle with hair loss. Australian nutritionist Jessica Spiel has shared six things that also contribute to hair loss that many people overlook. 1. Low thyroid levels The thyroid, a gland that sits in the front of the neck, can contribute to hair thinning if you have low levels of T3, one of the active thyroid hormones. “It takes nutrients and converts them into two key thyroid hormones, T4 and T3, which get released into the bloodstream, where they regulate your body's metabolism,” she explained. Jessica recommends getting your T3 levels checked by your GP. 2. Low iron levels We know that low iron levels can cause excessive tiredness but it can also be responsible for hair breakage and thinning, particularly on the crown of your head. If you have low iron levels, it is important to adjust your diet to include iron-rich foods such as red meat, spinach, lentils, sardines and black beans. Jessica also recommends finding a quality iron supplement. 3. Mineral deficiency “A mineral deficiency may impact your hair's health, as minerals are required for hair growth,” she said. To improve your hair health, increase your intake of minerals such as zinc, iodine and selenium. 4. Stress Stress not only impacts your mental health, but it also has an impact on your physical body. Jessica recommends taking time to switch off from technology and to relax. 5. Digestion problems “When your body isn't properly absorbing the nutrients you're consuming, it's likely that your health and hair are going to suffer,” Jessica said. She suggests eating probiotic rich foods such as kimchi, sauerkraut, kefir and kombucha. She also recommends prebiotic rich foods such as garlic, onions, leeks and bananas. “These wholefoods help to populate the gut with good flora, which aids digestion and absorption,” she said. 6. Lack of healthy fats and protein Healthy fats are essential for building hair strength. They can be found in oily fish, salmon, avocado, seeds and nuts. Jessica says to keep watch of the amount of amino acids you are getting from protein to build strong hair cells. How do you maintain healthy hair? Let us know in the comments below.

Body

6 foods that prevent middle age spread, according to a dietician

Susie Burrell is one of Australia’s leading dieticians. She is founder of <a rel="noopener" href="http://www.shapeme.com.au/" target="_blank">Shape Me</a>, an online diet and lifestyle program which gives users direct access to her to support them with their weight loss goals. None of us like it, but inevitably we gain weight as we get older. The combination of hormonal changes, a reduction in metabolic rate as we lose muscle mass over time and less active lifestyles mean that ‘middle aged’ spread equates to gradual weight gain each and every year. Finally we have some scientific evidence to show that the types of foods we choose on a day to day basis are crucial when it comes to preventing the ‘age creep’ many of us see in our older years. The study published by Tuffs University in the American Journal of Clinical Nutrition tracked the dietary patterns of over 120 000 US health professionals over 16 years. The study found that the diets that had the highest glycaemic load caused by a regular intake of foods that course rapid rises in blood glucose levels were associated with weight gain over time. On the other hand, protein rich staples including dairy, seafood, lean chicken and nuts were associated with weight loss over time. From a physiological perspective these findings make sense – protein rich foods are not only nutrient rich but they help to control blood glucose levels and keep us fuller for longer after eating them. Refined carbs and sugars as found in white breads and rice, soft drinks, juices and snack food result in relatively high release of the hormone insulin, which is related to weight gain and increased blood glucose levels. From a practical perspective, the findings of this study are a good reminder of the need to work towards a balance of protein rich foods and a controlled amount of low glycaemic index carbohydrate in your daily diet rather than basing meals and snacks around carb rich foods such as rice, pasta, processed grains and processed snack foods made from white flour and sugars. For example Greek yoghurt with a couple of spoons of oats as opposed to a large bowl of cereal with a little milk; or a chicken salad with a slice of bread rather than a Turkish bread sandwich. Such changes reduce the glycaemic load of your diet which will only be of benefit for weight control and diabetes prevention long term. Specially, here are some of the other anti-aging superfoods shown in this study to keep your waistline thinner as the years tick by, as they do, seemingly so quickly! 1. Greek yoghurt Greek yoghurt not only contains much less sugar than the average serve of store bought yoghurt but it is much higher in protein which helps to keep your blood glucose levels regulated throughout the day. An added benefit will come if you choose a variety of Greek yoghurt which also contains probiotics, the live bacteria that will help to feed the good bacteria in the gut and is thought to have a powerful role in optimal immune functioning long term. Enjoy with some oats for breakfast, as a filling snack, as a light dessert option, add to smoothies and protein shakes or even as a dressing option with vegetables for a daily calcium boost. 2. Cottage cheese Cottage cheese is one of the most nutrient dense foods you can enjoy. With a hearty serve of more than 16g of protein per ½ cup along with calcium, magnesium and Vitamin B12, adding a serve of cottage cheese into your day is a great way to bump up your intake of essential nutrients for very few calories. When you consider that more than 4 million Australians have osteopenia, or a low bone density, eating calcium rich foods on a daily basis needs to be a priority throughout our adult lives. 3. Fish Exceptionally high in protein, low in fat and calories, any type of fish is a superfood when it comes to weight control. Served grilled, BBQ’d or even fried in a little olive oil, fish is a perfect base to light meals served with plenty of brightly coloured, nutrient rich veges. Of particular nutritional value are deep sea cold fish such as sardines and salmon which contain some of the highest concentrations from omega 3 fats, a natural anti-inflammatory. Aim for at least 2-3 serves of a mix of different types of fish each week and remember that fresh is always best as it contains much less salt than smoked or tinned varieties. 4. Chicken breast While good quality protein is required to protect muscle breakdown as we get older, the extra saturated fat found in fatty cuts of red meat or chicken legs and thighs is not. Chicken breast is exceptionally lean and is a rich source of protein, B-vitamins and magnesium. Enjoy with lunchtime salads, marinated with vegetables or made into mince to enjoy with zucchini pasta, burgers or in lettuce cups. 5. Nuts A serve of nuts each day ensures that we are getting a good dose of poly and mono unsaturated fat each day as well as protein, fibre and Vitamin E. When it comes to which type, a mix of different nuts will ensure you get the range of micronutrients different nuts offer. A nut based snack mid-afternoon is a great dietary habit. Not only will this help to ward off the pre-dinner munchies as nuts are a great source of protein and fibre, but the low carbohydrate content of nuts will help to taper off your fuel intake towards the second half of the day which is conducive to weight control. Just remember that 30g or ~20 nuts is a serve. 6. Eggs You will be hard pressed to find a more nutritionally complete food than the humble egg. Packed with protein, key nutrients including zinc as well as 20 other vitamins and minerals, eggs can easily be incorporated into any meal and prepared in minutes. Whether they are enjoyed for breakfast on wholegrain toast, added to sandwiches or salads at lunchtime or whipped into a quick frittata or omelette, eggs are the number one fridge food by far. And before you get too concerned about the cholesterol content of eggs, keep in mind that it is not cholesterol but saturated fat that increases blood cholesterol levels and 1-2 eggs each day will not have adverse effects on blood cholesterol when consumed as part of a nutritionally balanced diet.

Body

What foods to eat over 60 to maximise nutritional intake

<img width="126" height="125" src="https://oversixtydev.blob.core.windows.net/media/7264761/1_126x125.jpg" alt="1 (48)" style="float: left;"/>Dr Vincent is a world-renowned clinical nutritionist, food scientist and expert on antioxidants. Diet is perhaps the most crucial contributing factor to the health of people over 60. As with most physiological functions, our digestive function and efficiency inevitably slow down as our age advances. This makes it even more important to make sure that the food we eat nourishes our ageing body, maintains and strengthens our bones, keeps our heart healthy, ensures our mobility and maintains our cognitive function. Life over 60 in this day and age is very different to what it used to be. There are plenty more activities, more accessible public spaces and more time for over-60s to enjoy their lives without having to stick to a schedule. But the only way you’re going to enjoy all this free time is by maintaining your health. Here are my five tips when it comes to eating healthy for people over 60. 1. Watch your calorie intake and indulge in moderation As our age advances and as our physical activity decreases, our body needs less calorie intake than when we were younger. We need to make sure that we do not over-eat, as these excess calories will be deposited as fat and ultimately this causes weight issues. Snack smartly and wisely. Instead of going for a pack of biscuits, a brownie or a pastry, it would be better to reach for a handful of almonds, pistachios or some slices of apple. This is not to say that we should stop enjoying life, however. Let’s face it – cake, ice cream, biscuits, pastries and chocolate make us happy, and as long as we don’t have any health issues that prevent us from having them, we are allowed to indulge once in a while – the key is moderation. Remember that foods such as rich, creamy pasta dishes, potato bakes and bacon and eggs are high in calories and fat, so try to eat lean meats and avoid dishes laden with butter and cheese. 2. Fats and oils can be good, embrace them As we know, recent studies have shown that fats and oils are not the bad guys they have been portrayed all this time. Healthy amounts of good fats and oils may help to maintain our skin health, cardiovascular health as well as brain functions. Foods like avocado, olive and olive oil, nuts, coconut oil and fish are good sources of healthy fats and oils. 3. Limit your sugar intake As we age, our insulin response becomes less effective and if we don’t watch our sugar intake, it may cause a spike in our blood sugar level. In a Mayo Clinic study of 940 seniors aged 70 and older, it was observed that seniors with a diet high in carbohydrates and low in fat and protein were nearly four times as likely to develop mild cognitive impairment. High sugar intake was also associated with a greater risk of mild cognitive impairment. High sugar intake also negatively impacts our digestive health and in turn decreases the efficiency of our body to absorb nutrients. 4. Fruit and vegetables do wonders for your gut Fresh fruit and vegetables are important not only for their fibre and vitamin C content but also for their antioxidants. Vegetables such as spinach and bok choy are also good sources of minerals such as iron and calcium. As we age, our digestive system slows, and we become more prone to constipation. Increasing your intake of fruit and vegetables will help keep you regular, not to mention providing important nutritional benefits. 5. Protein is truly one of life’s building blocks Protein is extremely important for our aging body because it helps to maintain lean body mass. Lean meat such as chicken, turkey and pork are excellent sources of protein. While I like to recommend fish, we need to be careful about the presence of nasties such as lead and mercury – which is an increasing problem. What do you eat to stay healthy? Share your tips with us in the comments below.

Body

7 foods you should always have in your freezer

Buying fresh produce has wonderful benefits but unfortunately, sometimes life gets busy and it is hard to find time to go grocery shopping, prep and cook dinner. Here are the foods that nutritionist <a href="http://www.news.com.au/lifestyle/home/interiors/the-seven-healthy-foods-you-should-always-have-in-your-freezer/news-story/314fabbee3153f84d251b31640d955f0" target="_blank">Susie Burrell</a> recommends you keep in your freezer to help you eat well in all situations. 1. Frozen fish Susie recommends selecting fish like salmon or barramundi and grilling or steaming them for a quick and easy dinner. She suggests going without the heavy sauces for a healthier option. 2. Vegetables <a href="http://www.oversixty.com.au/health/body/2017/09/fresh-vs-frozen-fruit-and-veggies/" target="_blank">Frozen vegetables</a> lose their nutrients when they are overcooked. To avoid this, lightly steam or stir fry your frozen vegetables. Susie recommends including individual packets of vegetables to your lunch. 3. Berries Susie suggests you keep some berries handy in your freezer. They can be added to baking, smoothies, yoghurt and enjoyed as a snack. 4. Homemade stock Stock can add flavour to stir fries, soups and protein based meals. Many of the stocks sold at stores have high amounts of salt so make your own, freeze leftovers and do your body good. 5. Bread It can very handy to have good quality bread in the freezer for early morning emergencies. 6. Frozen meal Susie recommends keeping a simple frozen meal in the freezer as they are healthier than standard take away meals. She suggests choosing meals that have fewer ingredients and have more vegetables and meat. 7. Soup Susie suggests freezing a large-batch of veggie soup which can be used as a lunch, dinner or snack. What foods do you think are essential to have in your freezer? Let us know in the comments below.

Home & Garden

7 foods nutritionists want you to stop thinking of as “healthy”

We all want to lead healthy lives, but with so much misleading information and clever marketing out there, it can be incredibly difficult to make the right choices when it comes to food. Previously, we’ve <a href="http://www.oversixty.com.au/health/body/2017/07/foods-not-as-healthy-as-you-think/" target="_blank">taken a look</a> at some of the foods that aren’t as healthy as we’re made to believe, but it turns out we barely scratched the surface. Here are seven more foods you should rethink throwing in the trolley. 1. Granola It breaks our hearts to say it, but those golden clusters of crunchy goodness aren’t doing you any favours in the health department. “People think of granola as healthy because they think whole grain, but the problem with granola is that it tends to also have a lot of sugar and its often cooked with oil or butter and some kind of fat,” nutritionist Jennifer Schonborn tells <a href="http://mashable.com/2015/05/04/health-food-misconceptions/#JNB5XthdRsqB" target="_blank">Mashable</a>. 2. Low-fat frozen desserts That Skinny Cow ice cream sandwich might seem like the healthier alternative to a Maxibon, and it is, but not by much. Low-fat frozen desserts are filled with sugar and preservatives, making them not so healthy after all. If you’re desperate for a sweet treat after dinner, mix some fresh or frozen berries in with 100g of plain Greek yoghurt instead. 3. Flavoured yoghurt Speaking of yoghurt, you’ve probably seen the huge range of flavoured Greek yogurts at your local supermarket, but don’t be tempted. You’re better off making your own flavours at home, as most of the products on offer add more than a few bits of peach or mango – usually, there’s a whole lot of extra sugar thrown in. 4. Chicken at restaurants Sure, that roast chicken with veg on the menu is a lot less calorific than a gigantic parmigiana with a side of chips, but if you thought you were making a healthy choice, think again. All the seasoning, butter, oil, cream that you might not typically use when cooking chicken at home get used liberally in restaurant kitchens. You’re better off with some grilled fish or a salad. 5. Flavoured water A popular alternative to soft drinks, many people fail to realise just how much sugar is really in flavoured water. What’s so wrong about the taste of plain tap or spring water? If you really need an extra flavour boost, add a slice of lemon or lime. 6. Low-fat peanut butter The days of fat being the villain are over. Peanut butter is packed with healthy unsaturated fats, essential for maintaining healthy cholesterol levels and reducing heart disease risk. When the fat is taken out, it’s generally replaced with sugar to maintain the flavour, so it winds up being worse than the full-fat product. 7. Multigrain This is the clever trick advertisers use to convince you their product is healthy – and most of the time, it works. However, “multigrain” simply means there are two or more grains present – it doesn’t necessarily equate to “wholegrain”, which is what you should be on the lookout for. Some “multigrain” breads may contain highly refined flours, which have been stripped of their nutrients.

Body

5 foods a nutritionist would never let you eat

While there’s something to be said for enjoying everything in moderation, these five foods are so wholly devoid of nutrition they’re best avoided entirely. Here are five foods a nutritionist would never let you eat. 1. Soft drink This one probably comes as no surprise and soft drinks are one of the most concentrated sources of added sugars. A 600ml of your favourite fizzy drink can have to 13 teaspoons of sugar in it, and they are also highly acidic, which is a nightmare for your dental health. 2. Refined rice snacks While they often present themselves as alternatives to traditional packaged chips, the processed rice that goes into refined rice snacks can sense blood glucose levels soaring. It’s easy to overconsume these carb-rich snacks that often also contain added MSG. 3. Vegetable oils Compared to extra virgin olive oil, vegetable oil offers little in terms of nutrition and also contains palm oil which is known to increase the risk of heart disease. Add to this the environmental damage caused by palm oil plantations, and it’s best to steer clear. 4. Frozen baked goods Meat pies, sausages roles and any of the goodies you’ll find in the frozen section of the supermarket are baked full of saturated fats and full of trans fats which can be highly damaging to the body. If you’ve got the time (and capacity) homemade is a better option. 5. Pre-packaged noodles The list of ingredients on a packet of two minute noodles generally reads like a nutritionist’s horror movie. These meals are packed full of preservatives, flavours and additives, as well as being high in carbs and salt. MSG is often added as well. Do you agree with our list? Are there any other types of food that you try to avoid at all costs? Let us know in the comments section, we’d love to hear from you. Related links: <a href="/lifestyle/home-garden/2016/09/tips-to-make-your-dishwasher-clean-better/">11 tips to make your dishwasher clean better</a> <a href="/health/body/2016/09/the-truth-about-eating-small-frequent-meals/">The truth about eating small frequent meals</a> <a href="/health/body/2016/09/is-wheat-really-killing-us/">Is wheat really killing us?</a>

News

5 “digestible” tips to reboot your health and wellbeing

Nutritionist, Vitasoy ambassador and chef from Good Chef Bad Chef, Zoe Bingley-Pullin, shares her expert tips on simple ways to achieve healthy digestion. We often assess our health and wellbeing goals at the start of the year, but why not continually throughout the year! Our bodies, and our needs, can change, and it’s important to sometimes give things a little reboot. Here are five of my favourite small changes you can make to your health and wellbeing to help you look and feel your best: 1. Snacking Always carry around healthy “emergency” snacks: For yourself and your grandchildren! All of us can get hungry on the go, and nutritious snack options can sometimes be tricky to find. Plus when that hungry monster strikes, it’s often each to make unhealthy food choices. For the time poor, even a little pack of nuts or dried fruit is better than the packaged, processed options we frequently pick up out and about. For those who do have time to prep ahead, hard-boiled eggs, hummus and vegetable sticks or tasty homemade muesli bar or slice are all good options. 2. Water Give your water a flavour boost to drink up: dehydration can actually increase energy slumps, make you think you’re hungry (when you’re not) and can impair detoxification. Not good for looking and feeling your best! If you’re struggling to remember to hydrate, drink 500mls of water as soon as you wake up or carry around a water bottle with fresh squeezed lemon to sip on the go. 3. Protein Look for protein in unexpected places and include it at every meal: protein is so important; it helps you feel fuller for longer and can help boost your energy, so it’s vital to include it at every meal. So why not look beyond the usual meat and nut options? You can find protein in some pretty unexpected places: Greek yoghurt, quinoa and soy milk are all good sources of protein. 4. Beat the mid afternoon snack Think outside the box for an energy hit, not towards sugary food and drink: we can all hit a mid-afternoon slump, but it’s important to note sugar isn’t always the answer. An easy way to pep yourself up is to take a number of deep breaths. Breathe in for a count of six, out for account of 12. Aim to do this six times. Not only will this increase oxygen flow to your brain and muscles, it also gives you a much-needed mini-meditation! 5. Make your food look tasty Make your food look as appetising as you can: it’s totally ok to be a little superficial when it comes to food! No one wants to eat something that does not look appetising. Even something as simple as a breakfast smoothie can be amplified by adding some frozen berries, oats and using Coconut Milk (try Vitasoy’s Unsweetened Coconut Milk!) so that it looks more like a colourful dessert than ‘just another shake’. Make sure you use lots of colourful ingredients and present them so that everyone wants to finish their whole meal. These are the personal views and recommendations of Zoe Bingley-Pullin and not Vitasoy. You should always contact an accredited health professional for specific dietary advice. Related links: <a href="http://www.oversixty.co.nz/news/news/2016/02/organic-meat-and-milk-put-to-the-test-by-british-study/">Is organic meat and dairy really the best option?</a> <a href="http://www.oversixty.co.nz/news/news/2016/01/the-science-behind-why-we-eat-too-much/">The science behind why we eat too much</a> <a href="http://www.oversixty.co.nz/health/body/2016/02/understanding-diet-trends/">What you need to know about the latest diet trends</a>

Body

Become your own nutritionist

It’s safe to say that from time to time, many of us have considered seeking more in-depth knowledge about nutrition, our bodies and our overall wellbeing. The benefits of keeping healthy are endless, not to mention how good you’ll feel and in turn, look. However, the fees associated with seeking the advice of a medical expert can be expensive. So, consider this: What if you became your own expert?There are numerous studies on the importance of keeping your mind busy and continuing to learn as you age, thus, taking up a course in nutrition is a great way to kill two birds with one stone.Here are a number of things you can do on your own to keep your health in checkAssess yourself Do you need to lose weight? Check you BMI (body mass index) to see if you are in the healthy range. Even if you are not overweight, you may need to learn to eat more healthily. Go back to basics and a good place to start is with the old health pyramid. Check it out <a href="http://www.nutritionaustralia.org/national/resource/healthy-living-pyramid#.U-CA7V5jDwI" target="_blank">here.</a> Fill yourself with knowledge Ever wondered what really makes up a healthy diet? Enrolling in a short course will not only ensure you give your nutrition a helping hand; it will do wonders for safeguarding good brain health too. Open2Study offer a free online course – Food, Nutrition & Your Health – in which you can learn the basic concepts of nutrition, as well as how to follow a diet that will protect you from various health problems. Read more about this <a href="https://www.open2study.com/courses/food-nutrition-and-your-health" target="_blank" title="here">here</a>.Set very specific, targeted, achievable, motivating goals Write down your long-term goals and outline in detail the steps you’ll take to carry them out over time. Don’t simply say, “I’m going to lose X amount of kilos.” Devise a thorough plan of attack, complete with strategies for dealing with all potential stumbling blocks, and then track your progress consistently.Find your calorie level The number of calories you consume is important, so find out your recommended daily intake and stick to it. You should also focus on decreasing and limiting foods such as refined carbohydrates, those high in saturated fats and with added sugar.Examine your past successes and failures It is not uncommon that many people who have lost and regained weight feel somewhat confused about what has worked or failed for them in the past. Write a list covering what has and hasn’t worked and then plan your goals around the elements where you found success.Create a weekly eating guide Planning meals in advance is extremely important because it leaves less room for things to go wrong, which is usually when people fall off the wagon. Write down everything, including where you plan to eat out and what you’ll order.Keep a food diary A diary is a great way to create heightened self-awareness, which is key in changing bad habits and learned behaviours that aren’t good for you. These days there are many smart phone apps that can help you do this – MyFitnessPal and Meal Snap are both great places to start. <iframe width="560" height="315" src="http://www.youtube.com/embed/gwhyWsAjEiE" frameborder="0" allowfullscreen=""></iframe><a href="https://www.open2study.com" target="_blank">Click here</a> to read about the wide range of FREE courses offered by <a href="https://www.open2study.com" target="_blank">Open2Study</a>.

Body

Become your own nutritionist

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Become your own nutritionist

Become your own nutritionist

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