New Year – New Crazy Diet

As New Year approaches many people think New Year – New crazy diet and rush to start a fad diet.

You don’t need to start a very restrictive diet and you will probably find that it will be very diificult to keep it up.

I strongly believe in everything in moderation.

Think about your portion sizes, look at how big your plate is and do you really need to pile it up full of food.

Think about what foods you choose to have as snacks and do take notice of how much you are snacking in the day. This is where a food diary is good as it can be a real eye opener as long as you are honest and write down everything you eat and drink. If you do cheat, you are only cheatig yourself.

When you reach for something to eat firstly have a think are you really hungry or are you bored? If you are truly hungry you could eat a piece of fruit, rather than a piece of chocolate.

Make sure your food is like the colour of a rainbow to ensure you are getting all the nutrients you need.

variety of fruits and vegetables
Photo by Pixabay on Pexels.com

Most importantly if you have recognised you want to be more healthy then make small changes that you will be able to keep going.

A great place to start is to look at how much water you drink in a day. Water can make such a difference to how you feel and look. I can tell in just one day if I haven’t drank enough water.

So as you can see New year doesn’t have to mean starting a crazy diet.

Hope you have a great New Year.

Karen X

Have you Woken Up Feeling Rubbish?

Have you woken up feeling rubbish, like you are running on empty even before the day has properly began.

The connection between diet and health is clear. To function at optimum level you need a complete range of nutrients including carbohydrates, proteins, fats, fibre and water as well as a variety of vitamins and minerals. If your diet lacks any nutrients you will not function at optimum level.

Have a think what did you eat yesterday?

Was the food you consumed low in nutrients?

Did you have a lot of sugar?

How much of your food contained refined carbohydrates?

Before you eat something today think how is going to affect me tomorrow.

Firstly it can help to do a food diary as you don’t always realise just how many sweet treats and snacks you are having in a day and secondly writing it all down can make you think about it more.

You don’t have to have to completly remove a food from your diet as this will probably end up with you craving it more. Just think everything in moderation. I could never give up chocolate, I just don’t eat it every day. Some days just a couple of sqaures of dark chocolate can fix the sweet craving.

Today could be a fresh start for a new you!!! You don’t have to wait until a new week, start today and have a good nutritious day.

This time of year is particulary busy and so much delicious food around, but its not about refusing it all, its eating in moderation.

Have a good day and think about what you eat to avoid the feeling of waking up feeling rubbish.

Which Fats Does Your Body Need?

Some people remove fat from their diet, by doing this you are depriving yourself from a vital nutrient which is essential for the correct absorption of other foods. It can affect your metabolic rate and you will feel more hungry. It will also have an impact on your complexion it can become dull, lifeless, deeper wrinkles, premature ageing and also impact on your energy levels. Read on to find out which fats your body requires.

The Right Type Of Fat Is Important

Bad Fats – These are the fats you need to be careful of and try to avoid having too much or they will impact on your health.

Saturated Fat

If you have too much saturated fat in your diet it can cause your cholesterol levels to rise, block arteries, raise your blood pressure and may lead to heart disease. You will find saturated fat mainly in meat and dairy products. You don’t have to completly eliminate these foods from your diet. Make sure you are eating a good range of essential fatty acids.

The Fat To Avoid – Trans Fatty Acids Or Hydrogenated Fat

These are the worst fats for your body they have the biggest impact on your health and have ageing effects on your body. They start off as polyunsaturated vegetable oil, but have hydrogen added to improve texture and increase shelf life. You can find small amounts in dairy products and meat, but the chemically occurring trans fats is different from man-made ones in processed foods and natural trans fats do not have the same negative effects on health.

Research Has Shown That Trans Fats:

  • Are bad for your health
  • Increase the risk of breast cancer
  • Block antioxidants from working in the body
  • Hinder the absorption of essential fatty acids

Some researchers have suggested that trans fats are almost impossibe for the body to break down and lead to weight gain whch is hard to lose.

What To Look Out For On Food Labels:

  • Trans fatty acids
  • Trans Fats
  • Hydrogenated fat
  • Hydrogenated vegetable oil

They are all different names for the same thing.

Check the labels on caramel biscuits and chocolate bars as they often contain them and can have high trans fat content.

Healthy Good Fats:

Olive Oil

This is a monounsaturated fat containing omega-9. It assists your body in absorbing antioxidant vitamin A and E, boosts energy, keeps skin glowing and protects against heart disease. Look out for extra virgin cold-pressed varities as these will have the highest nutritional value.

Walnut Oil

This is known to be a good source of antioxidant ellagic acid – tests have shown it inhibits the growth of cancer cells. It also helps to reduce high cholesterol levels and helps to protect against sun damage.

Avocado Oil

This oil contains carotenes and chlorophyll, also rich in vitamin E.

Hemp Seed Oil

This oil is great as it has the omega-3 and omega-6 making it brilliant for lowering cholesterol, boosting the immune system and circulation, improve memory and help depression.

Sesame Seed Oil

A good source of the vitamins B and E, minerals and trace elements such as copper, calcium, iron and magnesium.

Flaxseed Oil

Good source of omega-3 and omega-6, has a slight nutty flavour. This oil helps to lower blood pressure and calms digestive problems.

Pumpkin Seed Oil

This oil is rich in vitamins A and E, zinc and essential fatty acids.

Always Include Nuts And Seeds In Your Diet:

  • Walnuts
  • Almonds
  • Pine nuts
  • Pistachios
  • Pecans
  • Cashew
  • Hazelnuts
  • Sesame seeds
  • Pumpkinkin seeds
  • Sunflower seeds

These all contain essential fatty acids as well as protein. If you eat a variety you will supply your body with vitamins, minerals and combination of omega-3, omega-6 and omega-9.

Not Forgetting – Oily Fish

This can include salmon, tuna, sardine, mackerel, anchovies, whitebait and herring. These all contain omega-3. Added bonus they are anti-inflammatory, guard against heart disease and are essential for the brain, central nervous system and healthy cell growth. They are a good source of vitamin D and iodine for the throid function.

So as you can see there is so many ways you can have good fats and it is quite easy to incude them in your diet. Don’t forget to look out for the bad fats and try to limit them. Remember do not remove fat from your diet, your body needs it and will thank you for it, just remember which fats your body needs.

Why Should You Eat Pumpkin Seeds?

Are you looking to give your body a boost? Pumpkin seeds can do just that, they are a powerhouse of nutrients!!

They are full of essential fatty acids which help maintain healthy blood vessels, vital for youthful skin and glossy hair which is every girls dream. They also assist in boosting your memory and promoting a healthy brain. I am hoping they give my memory a boost!!

The omega 3 fatty acids are anti-inflammatory and help to protect joints from damage and encourage the healing of sports related injuries.

These little seeds are also rich in B-vitamins which are essential for helping with stress and the damaging effects on the immune system.

Pumpkin seeds also contain antioxidants selenium and zinc which also help support the immune system which is especially important at the moment.

You will also find they provide calcium and magnesium which is required for healthy bones, nerves and muscles. This helps increase energy levels and reduce fatigue.

So there are definately plenty of reasons why you should eat pumpkin seeds.

Do you Want An Energy Packed Snack?

When you are hungry and looking for a quick snack it is very easy to grab some chocolate or crisps.

It is far better for your health if you make your own snacks.

I use these if I am getting an energy slump in the afternoon or fancy a sweet treat with my lunch.

This is a super quick, easy to make snack, packed full of energy and tastes delicious.

You will know exactly what ingredients are in it.

Ingredients

250g Dried dates

250g of mixed nuts and seeds

2 teaspoons of cocoa powder

Method

Place all the ingredients in a food processor and blitz until it has formed a soft dough.

Roll the dough into small balls.

Place in a container in the fridge.

I used almonds, cashew nuts and pumpkin seeds.

The recipe makes more than is shown in the picture.