Nutrition Consultants http://www.nutritionconsultants.co.nz Specialist Advise On Your Nutrition Fri, 12 May 2017 04:41:45 +0000 en-NZ hourly 1 https://wordpress.org/?v=4.7.5 Recipe of the week! http://www.nutritionconsultants.co.nz/recipe-of-the-week/ http://www.nutritionconsultants.co.nz/recipe-of-the-week/#respond Wed, 03 May 2017 06:06:04 +0000 http://www.nutritionconsultants.co.nz/?p=9151 The post Recipe of the week! appeared first on Nutrition Consultants.

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Always good to reinvent the oldies – swap the classic mayo for an Asian style dressing and you have a lovely, clean tasting coleslaw!

ASIAN STYLE COLESLAW
Makes 8 cups
500g green cabbage – finely shredded
1 carrot – grated
1 small onion – thinly sliced
80g snow peas (or snow pea shoots) – thinly sliced
Handful of fresh coriander – finely chopped
DRESSING
3 tbsp lemon or lime juice
1 ½ tbsp freshly grated ginger
1 clove of garlic – crushed
1 tsp fish sauce
1 tsp chilli sauce
1 tsp brown sugar
Mix all dressing ingredients together
METHOD
Toss salad ingredients together with the dressing

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Announcing our North Shore clinic! http://www.nutritionconsultants.co.nz/announcing-north-shore-clinic/ http://www.nutritionconsultants.co.nz/announcing-north-shore-clinic/#respond Wed, 03 May 2017 04:26:49 +0000 http://www.nutritionconsultants.co.nz/?p=9145 The post Announcing our North Shore clinic! appeared first on Nutrition Consultants.

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NORTH SHORE CLINIC
We’re excited about our new clinic on the North Shore
Mondays 2.30pm – 6.30pm
Our first Size Does Matter course will commence here on Monday 22nd May at 4.30pm.
We are situated in the Fertility Associates offices
Apollo Centre, 119 Apollo Drive, Albany
 

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Understanding the basics http://www.nutritionconsultants.co.nz/understanding-the-basics/ http://www.nutritionconsultants.co.nz/understanding-the-basics/#respond Wed, 03 May 2017 04:06:28 +0000 http://www.nutritionconsultants.co.nz/?p=9137 The post Understanding the basics appeared first on Nutrition Consultants.

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UNDERSTANDING THE BASICS

As a Dietitian, I have viewed my consultations as consisting of 2 parts – firstly providing the nutritional information specific to a client’s needs, and then fitting it into their lifestyle to make it workable.

I have always found that providing the information is the easier part. The basics of food science have been with us for years and have changed very little. The challenge has been fitting it into daily patterns….but that’s changing!

Regularly clients arrive and comment that they know what they should be eating, but just can’t do it!   When I listen to food histories it is becoming more and more obvious to me that the marketing of foods is ruthless – retailers, food manufacturers and marketers all wanting us to believe that their product is excellent for us.  It’s amazing that in this age with so much technology, social media and access to information we can misunderstand the basics of food:

  • Coconut oil has always had a high saturated fat content – it’s double the saturated fat content of lard
  • An avocado has always consisted of about 25% fat – half an avocado is similar in kilojoules to 3 slices of bread
  • Nuts and seeds have always been around 50% fat, so you don’t need many to make weight loss or even weight control difficult
Knowledge is power so understanding the basics is essential for
a healthy lifestyle.

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Keeping shy of coconut… http://www.nutritionconsultants.co.nz/keeping-shy-coconut/ http://www.nutritionconsultants.co.nz/keeping-shy-coconut/#respond Sun, 04 Dec 2016 21:16:36 +0000 http://www.nutritionconsultants.co.nz/?p=9032 The post Keeping shy of coconut… appeared first on Nutrition Consultants.

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There are many claims being made about coconut oil, and it has  recently been widely  marketed as an extremely healthy oil. This is in contrast to the usual dietary advice which recommends limiting the intake of coconut oil due to its high saturated fat content ( 92% saturated fat). Let’s have a look at how the evidence stacks up:

Composition of Coconut products per 100g of product

Water
(g)
Energy
(kJ)
Protein
(g)
Fat
(g)
Sat Fat
(g)
Carb
(g)
Fibre
(g)
Raw coconut flesh 45 1470 3.2 36 33 3.6 7.7
Coconut dessicated 2 2530 5.6 62 58 6.1 19.2
Coconut cream
(canned)
71 858 1 20 19 3.7 0.6
Coconut Oil 0 3700 0 100 92 0 0
Hydrogenated
Coconut Oil
0 3700 0 100 100 0 0
Coconut Water 92 89 0.3 0 0 5 0
Coconut Flour 2 1854 18 15 14 21 38

And compared to other fats and oils per 100g of product

Water
(g)
Energy
(kJ)
Protein
(g)
Fat
(g)
Sat Fat
(g)
Carb
(g)
Fibre
(g)
Butter 16 3100 0.6 81.6 54.9 0.6 0
Olive Oil 0 3760 0 99.6 16.6 0.2 0
Canola Oil 0 3730 0 99 7.4 0 0
Lard 1 3730 0.1 99 41.8 0 0

Careful with those trendy cereals

The range of cereals on the market is increasing by the week and as more of the popular ingredients are included such as nuts, seeds and coconut many of them are seriously loaded in kilojoules. Here’s a quick comparison with some of the old timers!

Water
(g)
Energy
(kJ)
Protein
(g)
Fat
(g)
Sat Fat
(g)
Carb
(g)
Fibre
(g)
New Cereal
(mainly nuts,
seeds, fruit &
coconut)
2260 13.9 37.4 8.5 31.7 6.8 124
Weetbix 1480 12 1.4 0.3 67 10.1 270
Cornflakes 1550 7.1 0.3 0.1 82.1 2.4 550

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Spring signals a fresh start… http://www.nutritionconsultants.co.nz/spring-signals-fresh-start/ http://www.nutritionconsultants.co.nz/spring-signals-fresh-start/#respond Wed, 21 Sep 2016 01:22:16 +0000 http://www.nutritionconsultants.co.nz/?p=9028 The post Spring signals a fresh start… appeared first on Nutrition Consultants.

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We’ve put a simple checklist together to help you with your weight control…

  • Enjoy the framework of 3 meals per day – evenly spaced over the day
  • As the days warm up – check the system for your water intake. Water is the fluid that hydrates you well and good hydration gives improved appetite control.
  • The longer days of springtime really do help us to get out and get active. Keep it short and push the pace …  20 – 30 minutes of brisk walking is perfect.
  • Shop on a regular basis – easy access to the right foods promotes good food choices. When it comes to the protein remember to buy less, cook less and eat less.
  • The balance of carbohydrate and protein at each meal with help you with longer lasting fullness.
  • Be generous with greens – it’s not just the fibre they provide, but the actual physical action of chewing also helps you to feel more satisfied.
  • Accountability is a strong factor in helping to tweak your lifestyle – keep a food diary by your bed and record your intake of food, fluid and exercise at the end of each day.

A few small changes...

  • Taking out 1 slice of bread per day gives a 4.5kg weight loss at the end of a year.
  • Reducing your weekly wine intake by 4 glasses gives a 5.8kg weight loss at the end of a year.
  • Reducing your meat, chicken or fish portion at the evening meal by 25g daily, gives a 5 kg weight loss at the end of a year.
  • Changing your morning latte from regular milk to trim milk gives a 6.5kg weight loss at the end of a year.
  • Reducing your oil, butter or margarine intake by 1 level teaspoon per day gives a 4.3kg weight loss at the end of a year.

Just a 5kg weight loss is often enough to improve blood sugar levels, blood pressure and cholesterol levels.

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The smooth or the roughage? http://www.nutritionconsultants.co.nz/the-smooth-or-the-roughage/ http://www.nutritionconsultants.co.nz/the-smooth-or-the-roughage/#respond Sun, 14 Aug 2016 22:03:13 +0000 http://www.nutritionconsultants.co.nz/?p=9024 The post The smooth or the roughage? appeared first on Nutrition Consultants.

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 The Smooth or the Roughage?

Smoothies are often included in weight loss regimens – seasonal fruits, frozen berries, milk, yoghurt, protein powder and maybe even a handful of seeds.  Promises of fabulous flavours and packed with ‘goodness’, however there a few things you need to understand for weight loss.

  • When you combine all those ingredients in a blender, in effect the machine is   doing the chewing for you. The physical action of chewing your food helps you to feel full, so you are better off chewing your food and choosing water as your preferred drink for weight loss.
  • Smoothies initially came onto the market for people having difficulty getting enough kilojoules into their day, such as high performance sports people and underweight people. Unfortunately, like many food items with smart marketing methods they find their way onto the vast weight loss market.

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Sort out the afternoon munchies forever… http://www.nutritionconsultants.co.nz/sort-out-the-afternoon-munchies-forever/ http://www.nutritionconsultants.co.nz/sort-out-the-afternoon-munchies-forever/#respond Wed, 13 Jul 2016 23:58:58 +0000 http://www.nutritionconsultants.co.nz/?p=9020 The post Sort out the afternoon munchies forever… appeared first on Nutrition Consultants.

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It’s a familiar weight loss scenario – the day starts off well with good control and great intentions – breakfast and lunch go according to plan, but from mid afternoon, it all starts to crumble. From 3.00pm it becomes almost impossible to resist the biscuits, the home baking or too many crackers with generous cheese or peanut butter. You may feel that once you’ve started snacking the need to eat continues and by the time the evening meal is in front of you, you might be feeling you don’t really need it.

It would be easy to look at that afternoon grazing and ask what is the best snack? Sure there will be snacks that are better than others for giving you fullness; however looking for the best snack is like putting a bandage over the problem. To really take control you need to go back to your breakfast and lunch.

The typical structure of meals for most people is breakfast needs to be quick and simple, lunch is a light meal that can be purchased or put together easily and the evening meal is the main meal of the day. It’s easy for the evening meal to become oversized – we live in a country where good meat, chicken and fish is readily available at a reasonable price, and the end of the day lends itself to more time to sit and eat, maybe going back for seconds for the flavour rather than the nutritional need. As this evening meal increases in size, the need for breakfast reduces and it develops into a difficult cycle where a large portion of your daily food intake is consumed between 3.00pm and bed time!

For weight loss and appetite control over the day, it’s time to put the emphasis back on breakfast and lunch – yes you want carbohydrate along with protein and plenty of greens, so you can take control of the afternoon snacks and plate up an evening meal that is a suitable size for your size.

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Rise and dine! http://www.nutritionconsultants.co.nz/rise-and-dine/ http://www.nutritionconsultants.co.nz/rise-and-dine/#respond Sat, 25 Jun 2016 21:54:17 +0000 http://www.nutritionconsultants.co.nz/?p=9016 The post Rise and dine! appeared first on Nutrition Consultants.

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Waking up with a keen appetite for breakfast is a positive sign you’re on the path to successful weight loss. If you remember your mother or grandmother’s message of ‘always have breakfast’ well it has stood the test of time and is as relevant to us today as it was fifty years ago.

Breakfast is exactly what it says – it is the meal that breaks the overnight fast. It has to be the most important meal for determining your energy levels and appetite control and in the longer term your weight journey over your lifetime.   There are studies to indicate if you don’t eat breakfast and are of an ideal body weight it is only a matter of time before your weight will start to increase!

Unfortunately breakfast is the meal that’s most likely to get side-lined as we scramble to get ourselves out the door.  If you wake up with no appetite for breakfast, reducing the portions from 4.00pm onwards the previous day would put you on the right track.  It becomes a difficult cycle where the less you eat in the morning, the more you will over compensate later in the day by eating the kilojoules from the missed breakfast plus more and weight gain has to happen!

Make sure you choose high fibre options for longer lasting fullness and aim to include carbohydrate such as cereal, fruit or toast, along with protein such as yoghurt, eggs, baked beans, low fat cheese or lean sliced meat.   This combination will give you improved portion control later in the day.

It’s also a great example for our children to see breakfast is part of a normal morning routine.

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Our dietary heroes… http://www.nutritionconsultants.co.nz/our-dietary-heroes/ http://www.nutritionconsultants.co.nz/our-dietary-heroes/#respond Wed, 11 May 2016 03:18:42 +0000 http://www.nutritionconsultants.co.nz/?p=8992 The post Our dietary heroes… appeared first on Nutrition Consultants.

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Vegetables really are our dietary heroes for so many reasons! They offer us protective factors for heart health, provide many strong anti-cancer components, keep us in good bowel health and their low

kilojoule and high fibre content assists with appetite control and weight management.

The fibre works in a number of ways. It takes longer for your body to break down, so keeps you feeling fuller for longer. Fibre adds bulk and size to your meals without contributing many kilojoules.  For

instance, if you halve a bowl of rice and beef strips, and top it up with plenty of greens, it will effectively provide half the kilojoules, but a similar level of fullness. Plus the actual physical action of chewing fibre gives an increased feeling of fullness. The trend of juicing your vegetables, which either removes or breaks the fibre down provides a reduced level of fullness compared to chewing the whole fibre.

As we step into winter and salads have less appeal you may need to change the way you access your greens:

Steam a medley of winter vegetables for the evening meal and cook double, so they are also easily available for lunch the following day. Make your vegetables delicious. If you want to add soy, thai chilli, oyster or any other low fat sauce for flavour –then do so!

Some soups can be great – use plenty of the green or ‘free’ vegetables and briefly simmer in a good stock.  Keeping the vegetables crunchy will encourage chewing and improve appetite control. The higher the vegetable content and the less of the fluid the better.

Frozen vegetables are also a good option. You could make your own or the commercially available ones are a quick and easy option – maybe keep a bag as a backup in your freezer at home and at work. Use your herbs or low fat sauces to make them delicious!

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Let’s sort those diet myths… http://www.nutritionconsultants.co.nz/lets-sort-diet-myths/ http://www.nutritionconsultants.co.nz/lets-sort-diet-myths/#respond Fri, 08 Apr 2016 02:48:54 +0000 http://www.nutritionconsultants.co.nz/?p=8988 The post Let’s sort those diet myths… appeared first on Nutrition Consultants.

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The ‘good’ fat aspect of avocados is promoted heavily. However all fats – ‘good’ or ‘bad are dense in kilojoules and will make weight loss difficult! One avocado is equivalent in kilojoules to 5 – 6 slices of bread and needs to be kept to occasional use when you’re on the path to weight loss.

The media is full of comments on sugar.   If we put it into context remember that sugar has been with us for centuries.   It started out as an expensive luxury item that was only used on special occasions.   Now it’s readily available and has become a cheap everyday food.   It’s time to put it back on the luxury item shelf!

Fresh and smoked salmon is farmed fish and has a fat content between 23 – 25% fat or more.  Whereas tinned salmon, which is the wild or ocean salmon, has a fat content of 6 – 8%. Salmon is often promoted for its levels of omega-3 fats.  Your tinned salmon has about half the Omega-3 of farmed salmon, which is still a very acceptable level.

Coconut oil has been given plenty of promotion over the last year. Keep in mind that the kilojoule content is similar to other oils, and the levels of saturated fat are higher than that of lard so should be used very sparingly for good health.

The humble potato really does have to work hard to gain a place on the dinner plate these days. But keep in mind that 100g of potato has half the kilojoules of 100g of meat or chicken. So, put the potato back into the evening meal, reduce the portion of meat or chicken and pile up the vegetables to give a well-balanced meal that’s lower in kilojoules

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