What a Nutritionist Eats in a Week

I do believe in everything in moderation. I follow an 80/20 philosophy with my diet – where the 80% accounts for nourishing wholefoods, like organically sourced fruits/veggies/meat and plenty of good fats – and the 20% includes healthy treats in moderation; a few squares of dark chocolate or a glass of red wine at the end of the day. Enjoy the 20%, but make sure you are having a good quality animal protein and loads of colourful and green veggies to go with it!

Here is what a week on my plate looks like – I make sure to include heaps of variety – eating the rainbow is truly the easiest way to make sure you get all the essential nutrients your body needs!

Monday:

Pre breakfast: lemon and ginger warm water + yoga + belly breathing exercise. (Everyday)

+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.

Breakfast: 1/2 cup organic rolled oats cooked in water/almond/coco milk and cinnamon. Topped with berries, a scoop of vanilla pea protein and some mixed seeds. It is so important to get some good fats and proteins in at breakfast time to keep your blood sugar levels stable until dinner.

Daily vitamins: Fish oil, Multi mineral, Vitamin C. (repeated daily)

Snack: Green apple with cinnamon and ginger lemon tea

Lunch: Salmon trout served on a mixed leaf salad with avocado slices. Lemon juice and Dijon mustard mixed together for the dressing.

Snack: Carrot sticks with clean hummus

Dinner: Grilled sea bass/snapper with sautéed/steamed garlic broccoli and grilled asparagus. Lemon ginger tea/chamomile.

Nighttime vitamins: Magnesium powder and a probiotic.

Tuesday:

Breakfast: Power protein shake: scoop of vanilla pea/whey protein, 1/2 frozen banana, 1/2 cup frozen berries, 1 tbsp chia seeds, cinnamon, 1 tsp almond butter, vanilla stevia, 1 cup ice cubes, 1 cup almond milk. Blend. This keeps me so full and satisfied all morning.

+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.

Snack: small handful of raw almonds

Lunch: Tuna and roasted cauliflower salad: a bed of lettuce, chopped carrot, artichokes, avocado, onion, cucumber and roasted cumin spiced cauliflower. Tossed with sesame dressing made from Dijon mustard, sesame oil, tamari and white balsamic.

Snack: 2x sugar free protein balls 

Dinner: Grilled salmon served with pesto green beans and a mixed salad

Wednesday:

Breakfast: 150-200g Greek yoghurt/Coyo with 1/2 cup mixed berries. Add a sprinkle of pumpkin seeds, sunflower seeds and chia seeds. Top with a handful of raw almonds and a drizzle of honey/stevia/cinnamon to sweeten.

+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.

Snack: 1x boiled egg + fresh green juice

Lunch: Grilled chicken and avocado salad with rocket leaves and grilled zucchini. Top with balsamic vinegar and olive oil.

Snack: Carrot and cucumber sticks with tahini dip

Dinner: Piece of lean eye fillet steak served with cauliflower mash (recipe from my book, The Healthy Life) and roasted sweet potato slices.

Dessert: 2-3 pieces of 80% dark chocolate.

Thursday:

Breakfast: Power protein shake: scoop of vanilla pea/whey protein, 1/2 frozen banana, 1/2 cup frozen berries, 1 tbsp chia seeds, cinnamon, 1 tsp almond butter, vanilla stevia, 1 cup ice cubes, 1 cup almond milk. Blend. This keeps me so full and satisfied all morning.

+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.

Snack: 1 cup of blueberries sprinkled with cinnamon

Lunch: Tuna and avocado brown rice sushi – from my local Japanese café.

Snack: 150g Greek yoghurt sweetened with cinnamon and stevia granules. Topped with some raw almonds – keeps my blood sugar levels nice and stable until dinner.

Dinner: Snapper in a bag – with lemon, rosemary and garlic – baked in the oven. Served with sautéed garlic spinach and a fresh green salad.

Dessert: 1 sugar free protein ball

Friday:

Breakfast: 1/2 papaya with a squeeze of lime juice. Topped with Greek yoghurt and mixed seeds.

+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.

Snack: Carrot sticks with a smear of almond butter

Lunch: Pesto Zucchini pasta with chicken breast – amazing pasta alternative. So satisfying.

Snack: Herbal tea

Dinner: Grilled lemon and herb chicken breast served with sweet potato mash.

Post dinner: Chai tea with almond milk and cinnamon

Saturday: 

Breakfast: Warm cinnamon oats topped with 2 tbsp Greek yoghurt, banana slices and a mix of nuts and seeds.

+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.

Snack: 1 carrot sliced – sprinkled with rock salt.

Lunch: Chicken, pumpkin and avocado salad – spinach leaves as the based. Drizzled with a miso salad dressing.

Snack: My signature Power Protein shake – minus the fruit.

Dinner: Garlic and Ginger Prawn stir fry – with lots of greens and fresh herbs. Served with brown rice. Glass of red wine.

Sunday:

Breakfast: Treat breakfast of an Acai bowl from a local acai bar in Bondi.

Snack: Morning piccolo coffee

Lunch: Roasted chicken with grilled parmesan asparagus and big salad – enjoyed with my family.

Snack: Greek yoghurt sweetened with cinnamon and stevia

Dinner: Scrambled eggs with pesto and served with avocado – Sunday nights are always easy egg night!

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The Truth About Your Body After Baby

With celebrity moms showing off shockingly svelte bodies just weeks after giving birth, it's no wonder new mothers are so confused about what to really expect after delivery. Here, we separate fact from fiction.

You'll Instantly Lose 10 Pounds

True. Take one seven- to eight-pound baby, plus about two pounds of blood and amniotic fluid, and you're pretty much assured a 10-pound weight loss in the hospital after you deliver. "In the first week you will probably lose another three to five pounds of water weight. However, it will take time until you return to your pre-pregnancy weight," says Lisa Druxman, a San Diego-based fitness trainer and author of Lean Mommy. "It took nine months for you to put the weight on, so you should give yourself at least that to take it off."

Your Hair Will Start to Shed

True. Up to 50 percent of women experience an increased shedding period after giving birth. "It's called telogen effluvium and it occurs anywhere from one to six months after giving birth," says Francesca Fusco, MD, assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City. During pregnancy there's a boost in hormones, which slows the shedding process and thickens the hair. As hormones balance out after delivery, the hair returns to its normal growing and shedding cycle. To maintain healthy hair and reduce some hair loss Fusco suggests eating foods high in protein, iron, zinc, flavenoids, antioxidants, and silica, which are all beneficial nutrients for a healthy scalp and hair.

You Need to Eat More If You're Nursing

False. The calories for your breast milk are mostly coming from your body reserves. (Think: That extra cushion you put on your hips during pregnancy!) You should aim for one to two pounds of weight loss a week, until you hit your target weight. If you find that you are losing more than two pounds a week, you may need to add an extra snack to your day to slow weight loss down. "It is important that you focus on eating a complete diet, because the vitamins and minerals from the food you eat will get pumped into your breast milk," says Melinda Johnson, MS, RD, a lecturer at Arizona State University. "Focus on eating regularly with plenty of fruits, vegetables, low-fat dairy, whole grains, and lean protein, and check with your doctor about continuing your prenatal vitamin while you are breastfeeding."

You'll Lose Your Pregnancy Glow After Giving Birth. Hello, Acne!

True. During pregnancy, there is an increase of up to 50 percent in circulating blood volume. This increased blood flow manifests itself in many places, especially in the face where blood vessels become more dilated to accommodate the extra volume. If your skin reverts to its pre-pregnancy pimply state once you stop breastfeeding, start using a retinoid or OTC retinol, suggest Fusco. "This will speed up cell turnover and create an instant glow." For those with heavy acne, talk to your doc about a prescription product that combines a retinoid and acne-fighting antibiotic like clindamycin or benzoyl peroxide.

Breastfeeding Helps You Lose Weight

True. An exclusively breastfed baby needs around 500 to 800 calories a day for healthy growth and development — if it's your milk that is providing those calories, guess where that comes from? "Sustaining a baby on breast milk means you are putting out your own calories just by feeding your child," says Johnson. Don't get discouraged if the weight doesn't melt off as fast as you'd like — the longer you breastfeed, the more helpful it is for weight loss.

New Moms Should Wait a Few Months Before Exercising Again

False. There are some exercises, such as kegels and abdominal bracing (contracting the abs, lower back, and buttock muscles at the same time), that you can start to do immediately after you deliver. However, it is true that you should return to your full exercise routine very gradually. "Think baby steps (pun intended!)," says Druxman. "Take a few more steps each day and eventually you will get to where you want to go."

My After-Delivery Pooch Is Because My Uterus Is Stretched Out

False. The extra baggage is from a condition called diastasis recti, a separation of the outermost abdominal muscles. When the muscles separate, the connective tissue joining them stretches sideways and becomes thinner. So now the weak connective tissue is supporting the organs instead of stomach muscles, says Julie Tupler, coauthor of Lose Your Mummy Tummy. "To get your abs back after baby, think the three C's — cardio, core, and clean eating," says Druxman.

Stretch Marks Are Here to Stay

False. Up to 90 percent of women will experience stretch marks during pregnancy, says Dr. Fusco. "The tears are the results of rapid weight gain, when the body expands faster than the skin can stretch." In addition, an increase of hormones called glucocorticoids during pregnancy slow down the formation of collagen and elastin fibers in the dermal skin layer. The key is to begin treatment early when the stretch mark is still new and red, pink, or purple in color.

Here's what you can do to reduce stretch marks:

•   Drink lots of water to increase skin's elasticity.
•   Avoid binging on starches, sweets, and salty snacks that can lead to extra weight gain and bloating.
•   Stock up on citrus fruits and foods high in vitamin C, which is an essential nutrient in collagen production.
•   Apply a topical oil like Bio Oil ($11; drugstores nationwide) in the first trimester, to maximize the skin's elasticity and keep it hydrated.

Comment below if you found this helpful. Let me know what you think x


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5 Easy Steps to Learning to Love Yourself

College is a good place and time to really start being an individual. You need to love yourself before you decide to continue on with everything else. Prioritizing yourself will make you learn to grow as a person, and once you build that foundation, you will be successful in the future. Here are some short and simple tips on how to learn to love yourself unconditionally:

 

1. Stop caring about what others think of you

 

 

2. Focus on the present and future, and forgive and forget your past

 

 

3. Continue to build up your resume - do more things to add to how amazing you can be

 

 

4. Continue to set goals for yourself and accomplish these goals

 

 

5. Eat healthier and exercise in order to boost your confidence 

 

 

And remember, smile and be happy, because everything will be alright!

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3 Mindset Shifts That Help Weight Loss

In a recent Facebook thread about weight loss that I was following, one commenter wrote that if she could write a diet book, she’d call it “Eat Less” and then leave all the pages blank. Drop the mic, call it a day, solve our obesity mess with a two-word prescription.

Most of us who have read anything about diets, obesity, and weight loss would nod in agreement. We have too much food, too much sugar, too many processed foods, and too many choices. And the reality is that we could likely engineer a one-size-fits-most diet that would push everybody back to healthy weights. Example: Eggs and berries for breakfast, grilled chicken salad with nuts for lunch, and fish with vegetables and avocado for dinner might get us there if we followed that plan every day (adjusting for variables like vegetarian options and allergies). Most of us who have read anything about diets, obesity and weight loss would also agree that it’s nowhere near that easy.

The diet dilemma has everything to with food. And nothing to do with food.

It really has more to do with adjusting our mindset so that healthy choices feel right—and don’t feel like deprivation, hard work or punishment.

I’ve spent most of my career writing about health, and I’ve spent most of my life in a bleep-off relationship with the scale. I’ve had quite a few lows (almost ballooning to 300 pounds while writing diet books, getting a D in sixth-grade gym class), and I’ve also had some successes. (For what it’s worth, our individual definitions of weight-loss success need to include not just pounds, but also things like bodily satisfaction, life satisfaction, numbers like blood pressure and achievement of other goals not associated with pounds.)

We all have the ability to change our mindsets—not with a tire-squealing hard left, but by simply drifting into a new lane of thinking. These 3 switches will help you start:

Reverse the leadership model. The protocol for people who want to lose weight typically comes in two forms. You have the people who seclude themselves, privately trying to swim upstream against all of the forces that will make them gain weight. And you have the follow-the-leader model, in which the would-be dieter listens to the plan/advice/program of the trainer, the doctor, the nutritionist, the author, the infomercial-machine-seller: the person who, by degree or some other definition, knows more about the subject than anybody else. There’s nothing inherently wrong with either model, because either of them can work.

The glitch, however, comes when the follower grows tired of following. And when one grows tired of following, one consumes three pieces of Oreo pie. It’s not that the experts don’t know what they’re doing, because most of the many I’ve worked with and interviewed in my career do. It’s just that we dieters, though most don’t even know it, need a more balanced mix of following and leading. We need to harness some of the power and control back from the people who are telling us what to do. We need to lead, even if we don’t look like we should.

Leadership can come in many forms, whether it’s being the person to arrange the neighborhood walking group, or the person who prepares the family meal and makes kale chips instead of buying chocolate chips, or the person who organizes a work team to run a 5K together. The last couple years, I’ve organized weekly workouts with friends and neighbors. I’m the worst athlete in the bunch, so at first glance, the question would be, Why is blubber boy in charge? Exactly zero percent of my friends have ever given me any inclination that’s what they felt. Instead, the dynamics of the group workout are that we all push and pull each other, no matter our athletic abilities. I know I’m not as good as the others, but I also know that these workouts don’t happen unless I kickstart them.

Dieters can redefine the roles we’re supposed to take, and that’s what drives changes in the way we think and act. This is where sustained energy comes from—what we deliver to others, we get in return.

Steer the fear. In the weight-loss world, fear is almost as bad of a word as pudding. We fear the scale. We fear the doctor. We fear shopping for clothes. We fear the camera. We fear being embarrassed. The more we fear, the more we retreat—and the harder it is to climb out of whatever destructive habits we have.

As someone who once was told I had child-bearing hips, I know that the fear is real, and I know it’s not easy to squash. But instead of letting fear steer us, we need to steer the fear.

Plenty of scholarly and popular writings have addressed the issue of goal-setting, though there is some debate about whether we should set dream-big goals or more attainable goals. My take: Every year, you should set at least one physical and mental challenge that scares you just enough to help you make good choices—because those choices are a means to reaching that goal. What is “just enough”? It’s that spot right in between “of course I can do this” and “no way in the world can I do this.” For me, it was taking on the challenge of trying to complete an Ironman in 2013 (2.4-mile swim, 112-mile bike, 26.2-mile run in a 17-hour time limit). I’ve found that the canyon in the middle of those two extremes is where the growth lies. Maybe it’s not fear in the traditional sense, but that bubbling angst of uncertainty feels different from and healthier than the kind of fear that dieters tend to have. (Tell us about your new challenge with the hashtag #TIMEtosteerthefear.)

Crank the voltage. As someone who has finished last in a race (maybe two, but who’s counting?), I do subscribe to the turtle-inspired mantra of slow and steady. When it comes to weight loss, that mindset will win the race. The choices we make over time, not one day or one hour, dictate the way that our bodies will look, feel and act.

I do think it’s a mistake to think that slow-and-steady is always the answer. Especially when it comes to exercise, we need high-intensity, those short periods of working as hard as we can. Why? Because that kind of work—the kind where you’re so immersed in the activity because it’s fun and intense—is what feels good, what feels enjoyable, what feels in the moment and what gives us the post-activity high that helps us make healthy decisions, especially when it comes to food choices.

My friend and sports psychologist Doug Newburg, PhD, has taught me a lot about the concept of feel, because he has studied how it works in hundreds of elite performers. It’s different than feelings or emotions. Exercise, like eating, shouldn’t feel like a chore. For it to truly work over the long term, it has to feel more like recess than like detention. Going all in—whether it’s running, dancing, playing tennis or playing tag with your kids—excites you enough to take you out of your own head, and that’s what makes you want to do it again and again. The byproduct of playing hard is that, without thinking, you find what you were after in the first place.

Source

http://time.com/3502683/weight-loss-mindset/