Hello, and Happy and Healthy 2021.
With holidays behind us, we can now get back on track and priories our health.
My first newsletter for the year is ‘Healthy habits for successful weight loss.'
Protein helps us feel fuller longer, maintain muscle mass, stabilises blood sugar levels and can aid with weight loss.
Starting your day with a Protein Smoothie is quick, easy and sets you up for the day.
My Breakfast Berry Smoothie
One scoop of protein powder
A handful of frozen organic berries (Oob Organic frozen berries)
200mL of almond milk
1tsp collagen powder (optional)
1/2 tbsp chia seeds
Blend until smooth
(Chia seeds are high in soluble fibre and omega fatty acids. They absorb water and form a gel when soaked in liquid and this helps reduce appetite).
For your other 2 meals, choose lean protein such as chicken, fish, or vegetarian sources (beans, tofu, lentils). You only need a palm-size piece of protein. Fill the remainder of the plate with fresh vegetables or salads and include healthy fats such as avocado, olive oil, nuts and seeds.
Are you eating the wrong kind of carbohydrates?
Refined carbohydrates such as white bread, flour, pasta, and sugar raise blood glucose levels (an increase in insulin levels). Insulin and insulin resistance can cause weight gain.
Complex carbohydrates include wholegrains plus whole fruit and vegetables. These take longer to break down, keep you feeling fuller and don’t raise your blood glucose levels.
Aim for 2-3 handfuls of vegetables or salad per main meal.
Getting enough fibre
This is soooo important.
It can help you feel fuller, increases satiety, takes longer to chew, helps stabilise blood glucose levels and fuels your microbiome (good gut bugs). It can also help soothe an upset gut and reduce digestive symptoms such as indigestion, bloating, belching and gas.
If you haven’t been eating much fibre, you may need to build up slowly if you have any digestive issues.
Our grandparents didn’t snack during the day and have morning and afternoon tea. They ate breakfast, lunch and dinner. We need to allow time for our food to digest.
Overeating throughout the day has contributed to weight gain. If you need to have a snack, opt for a glass of water, a small piece of fruit or a small handful of natural almonds (about 10).
Once you stop snacking, your body will adapt. Eat nourishing meals that include protein, vegetables or salad and some healthy fats.
Exercise is an important part of weight loss, as well as keeping the weight off once you have reached your goal weight.
This increases energy expenditure.
Aim for at least 180 per week (depending on your fitness level). This is 6 sessions of 30 minutes. You want to get your heart rate up, such as a brisk walk, jog, cycle, swimming or an aerobic workout at the Gym.
If you would like more information on Protein or Collagen powders please get in touch.
Have a great day.