Some good advice!
Why Does Your Weight Fluctuate From Day to Day? eHow.com
About Me
- Vanessa
- Hi, let me introduce myself..I'm Vanessa, I am seriously passionate about Food and Nutrition. I have a degree Nutrition and Education, and i want to share it, i want to make a change. Armed with my knowledge, passion and experience my mission is to educate young women, on how to make healthy food choices,for life. I want to eliminate the word DIET from our vocabluary, and all the negative feelings surrounding it. I want to help promote positive body image! I want to irradicate the obsession for perfection, and societies pressures to be perfect. I want to help you to love you, and accept you for who you are inside and out. I can show you how! You can follow this blog, and my you tube channel Nutrition and Body Image by Vanessa, where i will give daily Nutrition,Health,and Body Image Master Classes - differnt topics daily! (this may take a while to set up, but i will let you all know when its up and running!
Thursday, October 14, 2010
About Quorn
About Quorn
LOVE IT! its even great if you are a meat eater! TIP: you do need to add quite alot of spices etc, it seems to take double the amount of spices etc than any meat product, but the end result is brilliant!
LOVE IT! its even great if you are a meat eater! TIP: you do need to add quite alot of spices etc, it seems to take double the amount of spices etc than any meat product, but the end result is brilliant!
Vegetarian Options!
I haven’t forgotten about the "Veggies"
The same principle applies however with regards to following the 6 meal steps of the plan, however the protein sources are obviously plant sources instead of animal sources. The food list for snacks and main meal options look like this:
Lentils
Chickpeas
Dried beans(Kidney beans, black beans etc)
Veggie Sausages
Veggie Mince...
And fish of course!
So for example a snack may be, 50g of Tuna, or 50g of chickpeas... a Main meal maybe a Veggie Sausage Casserole, with lots of fresh vegetables - wow for breakfast you could have an open sausage sandwich!?
In the UK i used to eat a protein substitute called Quorn! Its amazing the main ingredient is actually is a type of mushroom, so is very low in fat, an excellent source of fibre, and is high in protein....AND IT is now available in Australia. click on the link and check out the amazing range now available in Coles supermarkets! There are some awesome recipe ideas on there too!
The same principle applies however with regards to following the 6 meal steps of the plan, however the protein sources are obviously plant sources instead of animal sources. The food list for snacks and main meal options look like this:
Lentils
Chickpeas
Dried beans(Kidney beans, black beans etc)
Veggie Sausages
Veggie Mince...
And fish of course!
So for example a snack may be, 50g of Tuna, or 50g of chickpeas... a Main meal maybe a Veggie Sausage Casserole, with lots of fresh vegetables - wow for breakfast you could have an open sausage sandwich!?
In the UK i used to eat a protein substitute called Quorn! Its amazing the main ingredient is actually is a type of mushroom, so is very low in fat, an excellent source of fibre, and is high in protein....AND IT is now available in Australia. click on the link and check out the amazing range now available in Coles supermarkets! There are some awesome recipe ideas on there too!
Wednesday, October 13, 2010
Barbecued Fish Parcels Recipe - Taste.com.au
Yum - just bake in the oven! double up on the salad vegetables!..easy on the olives!
Barbecued Fish Parcels Recipe - Taste.com.au
Barbecued Fish Parcels Recipe - Taste.com.au
Tuesday, October 12, 2010
Thai Beef Salad Recipe - Taste.com.au
I have attached one of my favourite recipes - a great idea for dinner and it is soooooo tasty. I didn’t have any palm sugar so i used brown sugar instead, and it was still yummy! You actually don’t need the sugar if you prefer, i suggest trying it first. Another suggestion is you could substitute the beef for chicken?
Thai Beef Salad Recipe - Taste.com.au
Thai Beef Salad Recipe - Taste.com.au
Food Diary
Ok been doing well.......i will be posting some meal ideas tomorrow, but for the last few days i have had the following...
Breakfast - 1 egg poached or scrambled with half a tomato and some spinach on 1 piece of burgen bread
Snack - 50g ham
Lunch - 100g Tuna with low cal dressing (about 1tbs) and loads of lettuce cucumber and a handful of cherry tomatoes
Snack - 50g turkey
Dinner - 100g chicken stir fried with bean sprouts, and fresh mixed veg. To add flavour i used some fresh grated ginger, a clove of garlic, a white onion. I added a little low salt chicken stock and a dash of soy and fish sauce.....YUMMY!
Snack - 50g turkey
I also tried oats made up with water. I then added one scoop of protein powder. It was actually ok! - I have a feeling i may start looking like a turkey very soon!
I have committed to 30 minutes of walking per day......i have set my alarm 40 minutes earlier than normal, so i get up and out, this way there are NO excuses! It also sets me up for the day, i find that if i exercise early i am likely to have a good eating day!
Breakfast - 1 egg poached or scrambled with half a tomato and some spinach on 1 piece of burgen bread
Snack - 50g ham
Lunch - 100g Tuna with low cal dressing (about 1tbs) and loads of lettuce cucumber and a handful of cherry tomatoes
Snack - 50g turkey
Dinner - 100g chicken stir fried with bean sprouts, and fresh mixed veg. To add flavour i used some fresh grated ginger, a clove of garlic, a white onion. I added a little low salt chicken stock and a dash of soy and fish sauce.....YUMMY!
Snack - 50g turkey
I also tried oats made up with water. I then added one scoop of protein powder. It was actually ok! - I have a feeling i may start looking like a turkey very soon!
I have committed to 30 minutes of walking per day......i have set my alarm 40 minutes earlier than normal, so i get up and out, this way there are NO excuses! It also sets me up for the day, i find that if i exercise early i am likely to have a good eating day!
Sunday, October 10, 2010
Wedding Challenge Day 2 and 3
My computer crashed at the weekend so i was unable to upadate.. so frustrating!!
Anyway, a very successful 3 day carb detox. I actually found in terms of hunger day 2 was the hardest, and i was a little bored with ham, but day 3 i felt really good, my energy levels and mood were up and i didnt feel bloated at all.
I think it was relatively easy to stick to as once i had my main meals of 100g of protein, i knew that my 50g snack was not far away! I noticed that i felt quite satisifed and rarely felt hungry, or craved any sugar? This was because of no insulin spikes (sugar rushes) from carbohydrate rich foods. For example when you eat a piece of bread or have breakfast cereal i dont know if you have noticed but you may still feel hungry? this is because....
CARBY FACTS
1) excessive carbohydrates increase blood levels of insulin;
2) insulin is a storage hormone, that converts those carbohydrates into stored body fat; and
3) the only way to control insulin is through controlling your carbohydrate diet,
Many people produce so much insulin that their bodies are unable to absorb it all. As a result they wind up with an excess of insulin in their bloodstream. This imbalance leads to a cycle in which they experience overpowering cravings for a carbohydrate diet such as breads, pastas, snack foods and cakes. When they eat carbohydrates, the body releases even more insulin. The result is constant hunger pangs intense and recurrent cravings for excess carbohydrates, easy weight gain, and difficulty losing weight.
So a tip i have, if you are hungry ...NEVER eat carbohydrates!...snack on protein rich foods, they level out cravings and keep you satisfied..you will see this demonstrated in stage 2..
Stage 2 - This is the weight loss phase
Basically I will be following this stage until the wedding!...well my dress fitting is on November 6th so i need 4 very good weeks!
Breakfast - Protein 100g + one starch or fruit (unlimited vegetables)
Snack - Protein 50g of yes...ham, chicken, etc
Lunch - Protein 100g + unlimited vegetables
Snack - Protein 50g
Dinner - Protein 100g + unlimited vegetables
Snack - Protein 50g
30 mins of walking per day (This must be done everyday on top of any other exercise you do during the day)
2 litres of water
Milk is also high in lactose ( a complex carbohydrate) so must not be used as a stand alone beverage, however a small amount can be used to add to tea and coffee.
Diet coke is also fine, however, herbal teas, are a better option, artificial sweetners can make you crave the real stuff!
A good starch choice would generally be whole grain bread or oats, or a whole grain cereal, and also potatoes, Pasta. It is advised, that rice, pasta, and potatoes, are avoided until you reach the "maintenance phase" so generally at the moment excellent results depend on your starch choices for breakfast being oats or bread
Now the idea is to follow the above weight loss stage for 5 days of the week. Then you are allowed one Free day per week - this is good for the metabolism. However this Free day must be followed by one carb detox day or Protein only day, as per stage 1.
Free day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Now you are entitled to this one day per week - there are some rules, it is not a massive binge, but it allows freedom, a no guilt day!! And this freedom eliminates binges and falling off the wagon!
RULES
Basically you are allowed 2 free meal choices on this day!...
A free day must look something like this.....
Breakfast - Protein + starch/ unlimited veg
Snack (50g protein snack)
Lunch - Free
Snack 50g Protein snack
Dinner - Free
Snack 50g Protein Snack
You must keep protein as snacks! My advice is if you need to have chocolate, or your favourite take away, or your favourite glass or two of wine, then have it on these days, however one of the meals, must be a normal meal as in weight loss stage 1.
Food lists
(Starch)
1 Slice of grainy bread
1/2 a metric cup of oats dry (or one sachet of plain quick oats) 34g
Protein List
Lean Beef
Chicken
Turkey
Fish
Pork
1-2 eggs (make one serve of protein)1 egg would be 50g and 2 would be 100g
Ham
Kangaroo
Fruit (raw) not dried
Very high in sugar, must only be eaten at breakfast. For example you may have a fruit serve instead of your bread or oats (always eaten with your protein serve though!)
1 small apple
1 small orange
1 small banana
1 cup strawberries
1 cup blueberries
1 cup Melon
Any other berry fruits
Not tinned!
* cup = metric measuring cup (not mug from the kitchen :))
Vegetables
Carrots, Peas and corn - limited to 2 days per week only (high starch content)
Any salad veg
Brocolli
Cabbage
Asparagus
Alfalfa
Sprouts
Cauliflower
Zuchini
Red/green pepper
Most veg - exclusions are - Pumpkin, potatoes, sweed, Parsnips..again these are high in starch
The weight loss stage, is to be kept up until you reach your goals and feel good - there is a great maintenance stage, this is where servings of Carbohydrate servings are increased for long term healthy weight management...
Good luck, any questions/comments let me know! I will post some breakfast, lunch and dinner ideas, and also examples of my days food.
Anyway, a very successful 3 day carb detox. I actually found in terms of hunger day 2 was the hardest, and i was a little bored with ham, but day 3 i felt really good, my energy levels and mood were up and i didnt feel bloated at all.
I think it was relatively easy to stick to as once i had my main meals of 100g of protein, i knew that my 50g snack was not far away! I noticed that i felt quite satisifed and rarely felt hungry, or craved any sugar? This was because of no insulin spikes (sugar rushes) from carbohydrate rich foods. For example when you eat a piece of bread or have breakfast cereal i dont know if you have noticed but you may still feel hungry? this is because....
CARBY FACTS
1) excessive carbohydrates increase blood levels of insulin;
2) insulin is a storage hormone, that converts those carbohydrates into stored body fat; and
3) the only way to control insulin is through controlling your carbohydrate diet,
Many people produce so much insulin that their bodies are unable to absorb it all. As a result they wind up with an excess of insulin in their bloodstream. This imbalance leads to a cycle in which they experience overpowering cravings for a carbohydrate diet such as breads, pastas, snack foods and cakes. When they eat carbohydrates, the body releases even more insulin. The result is constant hunger pangs intense and recurrent cravings for excess carbohydrates, easy weight gain, and difficulty losing weight.
So a tip i have, if you are hungry ...NEVER eat carbohydrates!...snack on protein rich foods, they level out cravings and keep you satisfied..you will see this demonstrated in stage 2..
Stage 2 - This is the weight loss phase
Basically I will be following this stage until the wedding!...well my dress fitting is on November 6th so i need 4 very good weeks!
Breakfast - Protein 100g + one starch or fruit (unlimited vegetables)
Snack - Protein 50g of yes...ham, chicken, etc
Lunch - Protein 100g + unlimited vegetables
Snack - Protein 50g
Dinner - Protein 100g + unlimited vegetables
Snack - Protein 50g
30 mins of walking per day (This must be done everyday on top of any other exercise you do during the day)
2 litres of water
Milk is also high in lactose ( a complex carbohydrate) so must not be used as a stand alone beverage, however a small amount can be used to add to tea and coffee.
Diet coke is also fine, however, herbal teas, are a better option, artificial sweetners can make you crave the real stuff!
A good starch choice would generally be whole grain bread or oats, or a whole grain cereal, and also potatoes, Pasta. It is advised, that rice, pasta, and potatoes, are avoided until you reach the "maintenance phase" so generally at the moment excellent results depend on your starch choices for breakfast being oats or bread
Now the idea is to follow the above weight loss stage for 5 days of the week. Then you are allowed one Free day per week - this is good for the metabolism. However this Free day must be followed by one carb detox day or Protein only day, as per stage 1.
Free day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Now you are entitled to this one day per week - there are some rules, it is not a massive binge, but it allows freedom, a no guilt day!! And this freedom eliminates binges and falling off the wagon!
RULES
Basically you are allowed 2 free meal choices on this day!...
A free day must look something like this.....
Breakfast - Protein + starch/ unlimited veg
Snack (50g protein snack)
Lunch - Free
Snack 50g Protein snack
Dinner - Free
Snack 50g Protein Snack
You must keep protein as snacks! My advice is if you need to have chocolate, or your favourite take away, or your favourite glass or two of wine, then have it on these days, however one of the meals, must be a normal meal as in weight loss stage 1.
Food lists
(Starch)
1 Slice of grainy bread
1/2 a metric cup of oats dry (or one sachet of plain quick oats) 34g
Protein List
Lean Beef
Chicken
Turkey
Fish
Pork
1-2 eggs (make one serve of protein)1 egg would be 50g and 2 would be 100g
Ham
Kangaroo
Fruit (raw) not dried
Very high in sugar, must only be eaten at breakfast. For example you may have a fruit serve instead of your bread or oats (always eaten with your protein serve though!)
1 small apple
1 small orange
1 small banana
1 cup strawberries
1 cup blueberries
1 cup Melon
Any other berry fruits
Not tinned!
* cup = metric measuring cup (not mug from the kitchen :))
Vegetables
Carrots, Peas and corn - limited to 2 days per week only (high starch content)
Any salad veg
Brocolli
Cabbage
Asparagus
Alfalfa
Sprouts
Cauliflower
Zuchini
Red/green pepper
Most veg - exclusions are - Pumpkin, potatoes, sweed, Parsnips..again these are high in starch
The weight loss stage, is to be kept up until you reach your goals and feel good - there is a great maintenance stage, this is where servings of Carbohydrate servings are increased for long term healthy weight management...
Good luck, any questions/comments let me know! I will post some breakfast, lunch and dinner ideas, and also examples of my days food.
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