Are Fortified foods and Vitamin supplements enough in a world of fake food?

We live in an era of convenience foods which are highly processed.

Nature has provided us with all the food we need to stay healthy, active and full of energy. However when we start tampering with natural foods we lose the chemical and biological structure of these foods.

The more food is processed, the more nutrient depleted and chemically altered it becomes.

Apart from losing its nutritional value, processed foods also lose their taste, flavour and colour. So, to compensate for that, manufacturers add additives, preservatives, colours, flavour enhancers other chemicals.

Many of these chemicals have been shown to contribute to poor health.

Natural foods get changed into various chemical concoctions which are then packaged and presented to us as food.

I want to talk about the most basic ingredient – Flour.

Continue reading “Are Fortified foods and Vitamin supplements enough in a world of fake food?”

What is Intuitive Eating?

What is INTUITIVE EATING?

Any weight loss plan can achieve short term benefits, but over time the weight creeps back, and it’s not unusual to end up weighing more than you did before you started dieting. 

Research shows us that intuitive eating can help you get off the diet roller coaster for good. 

One of the principles of intuitive eating is to make peace with food and to abandon the idea of ‘good’ and ‘bad’ food. 

If you’re interested in working with me check out my ‘Beautiful You’ program link in bio. We all deserve health and to be able to enjoy life a little more without stressing about diets and food. 

I even have a new shirt that says ‘You are Beautiful’ because you ARE!

https://eatinginmind.com.au/beautiful-you-5-week-program/

What is coaching anyway?

Let’s play a game. Can you answer ‘yes’ to any of these questions?

There’s a gap between where I am now and where I want to be

I can make and keep appointments to work on my goal(s)

I’m committed to do the work required and take action to get to where I want to be

I’m willing to change any self-defeating behaviours and beliefs that limit my success

I am willing to try new things, even if I’m not yet 100% convinced they will work

More than three yes’s? Then coaching is what you need.

So what is coaching anyway?

Essentially, coaching is a future-focused conversation with a trained professional. A conversation that’s 100% about you and helping you think differently about things you’ve previously felt stuck or unclear about. It’s action-oriented. Coaching gets you results.

Why do I need a coach?

Continue reading “What is coaching anyway?”

Magnesium – are you getting enough?

Magnesium is a mineral essential for over 300 enzymatic systems in the body, many of which relate to brain and nervous system function. Inadequate intake of magnesium is linked to cardiovascular disease, metabolic diseases, skeletal disorders and neurological abnormalities.

Magnesium and mental wellbeing

Magnesium comes up a lot when talking about muscle cramp relief, exercise recovery and sleep. However, magnesium is also a very beneficial mineral when it comes to supporting your body to adapt to stress and promoting mental wellbeing.

Magnesium has been shown to help reduce the release of hormones, which lead to over activation of the hypothalamic-pituitary-adrenal axis, which plays a role in our stress response. Over activation of this axis is associated with increased stress and lower stress tolerance, which can lead to poor mental health such as increased anxiety and low mood.

Magnesium is also an important co-factor necessary to help synthesise neurotransmitters such as serotonin and dopamine, a deficiency in either of these can lead to symptoms of depression, nervousness, inability to concentrate and anxiety.

Continue reading “Magnesium – are you getting enough?”

Intermittent Fasting – is it right for me?

Intermittent fasting is the voluntary abstinence from food for a prolonged period of time.

Traditionally many cultures and religions have used fasting in their practises.

Some Christians follow lent.  The Muslim religion has Ramadan where fasting is observed for 29-30 days during the daylight hours.

Buddhist monks and nuns following Vinaya rules commonly do not eat each day after the noon meal, aiding in meditation and good health.

Intermittent fasting is an umbrella term for various eating diet plans that cycle between a period of fasting and non-fasting over a defined period. Intermittent fasting is under preliminary research to assess if it can produce weight loss comparable to long-term calorie restriction.

Many believe that fasting is the most ancient secret to good health.

There have been many studies on various intermittent fasting diets that show that intermittent fasting can improve health and successfully aid in weight loss.

For the purpose of this paper I would like to further explore:

  • Periodic fasting (where, once every few months you cut your food intake down for 5 days in a row)
  • The 5:2 approach (where you restrict your calories for 2 days a week)
  • Time Restricted Eating (where you restrict your eating to a narrow time window)
Continue reading “Intermittent Fasting – is it right for me?”

The BEST Banana Bread

Because who doesn’t love a piece of plant based moist choc chip banana bread smothered in peanut butter?

This banana bread tweaked from my original banana bread recipe as I need to cater for a vegan.

And, not too high in sugar so in my opinion you can have your cake and eat it too!

And, while I don’t necessarily agree with some food alternatives, this one seems to tick the boxes.

I like to serve this with a dollop of dark roasted crunchy peanut butter.

Recipe is super easy

2 large ripe bananas

¼ cup maple syrup

½ cup peanut butter

½ cup coconut milk

½ tsp vanilla

Mash bananas and mix all wet ingredients in (except the ACV)

Then

½ tsp baking powder

½ tsp baking soda

1 tsp ACV (apple cider vinegar)

Combine baking powder, baking soda and ACV and ex[pect a little bit of magic (fizzing), then mix into the wet ingredients.

½ cup vegan choc chips

1 cup SR flower

1 cup buckwheat flour

Stir through the choc chips and flours.

Bake in a lined loaf tin for about an hour at 160c

Plant Based Diet

What does “plant-based diet” mean? Is it the same thing as being vegetarian or vegan?

What Does Following a Plant-Based Diet Mean Exactly?

Some people use the term ‘plant-based diet’ as a synonym for the vegan diet. Others may use the term in a broader way that includes all vegetarian diets, and I’ve also seen people use ‘plant-based’ to mean diets which are composed mostly, but not entirely, of plant foods.

The main idea is to make plant-based foods the central part of your meals.

Think vegetables as the main part of your meal, with a little grains or complex carbs and some protein (plant or animal depending on how strict you decide to be).

So, rather than thinking ‘We’re having steak and 3 veg for dinner’ think we’re having veggies and some steak on the side.

A plant-based diet emphasizes foods like fruits, vegetables, and beans, and limits foods like meats, dairy, and eggs. From there, more restrictions could be put in place depending on how strict you want to be. It may completely eliminate foods from animals or just limit intake depending on the individual’s interpretation.

That means meat and seafood don’t necessarily need to be off-limits — you might just decide to cut down on how frequently you eat those items.

In my Plant Based cooking workshops for both adults and kids I use only plant based ingredients to cater for vegans.

https://eatinginmind.com.au/plant-based-cooking-workshop-for-kids/

https://eatinginmind.com.au/plant-based-cooking-workshop-for-adults/

Current Research

Most people who adopt this way of eating do it for the potential health benefits. There have been many cardiac benefits linked to Plant Based diets, like reduced cholesterol. Some studies suggest that eating a plant-based diet may improve fertility, and it also may reduce your risk of developing Type 2 Diabetes.

One study linked diets rich in healthy plant foods (such as nuts, whole grains, fruits, veggies, and oils) with a significantly lower risk of heart disease.

Another study found it can also help prevent and treat type 2 diabetes, and it cites research that suggests this diet may help reduce the risk of other chronic illnesses, including cancer.

What to Eat and Drink

  • Vegetables
  • Fruits
  • Whole grains
  • Nuts
  • Seeds
  • Beans
  • Lentils

What to Limit (or Avoid Entirely, Depending on How Strict You Decide to Be)

  • Dairy (milk, cheese, yogurt)
  • Meat and poultry (like chicken, beef, and pork)
  • Processed animal meats, such as sausages and hot dogs
  • All animal products (including eggs, dairy, and meat if you’re following a vegan diet)

Scientifically proven benefits of a Plant Based Diet

A diet that promotes whole foods and plant-based ingredients can reduce the likelihood that you’ll need medication, lower your risk of obesity and high blood pressure, and maybe even help prevent or manage type 2 diabetes and heart disease.

A plant-based diet can also help you manage your weight and may lead to weight loss if you follow it in a healthy way. Most people also start to feel like they have more energy.

To set yourself up for success your grocery list should mainly list fresh vegetables and fruit, beans, and plant-based proteins to make sure you have plenty of options to reach for when you get hungry.

Are there any potential disadvantages of a Plant Based Diet?

Simply sticking with plant-based foods doesn’t set you up for good health.

Particular attention will need to be paid to the quality of the foods you’re consuming, because there are plenty of unhealthy foods that qualify as plant-based, such as potato chips and french fries. In fact, a visit to the vegan markets can prove this theory as there were plenty of battered and deep fried options!

Choosing unhealthy plant-based foods can increase your risk of weight gain and health conditions such as heart disease.

Also, if you decide to take the plant based diet to the next level and go vegan (completely off all animal products) you will need to keep an eye on your B12 and choline levels. Vitamin B12 is found primarily in animal sources, and the two best sources of choline are egg yolks and liver.  

So, instead of a diet centred on meat and dairy, the starring roles are played by vegetables, fruit, and whole grains. It’s an approach to eating and lifestyle that has been shown to have significant health benefits, including weight loss and disease prevention.