Knowing Nutrition

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Anonymous asked: hi there, just been reading through all your blog (obssessive i know) and was wondering if you could give me some advice about losing a little bit of weight and tone up ready for bikini season? I am 18, 5'6" and weigh 57 kilos. Thanks so much! x

Hey, I love it that you have been reading through everything!!

Your weight relative to your height is well within the healthy range, but in order to tone up you need to lose fat and build a bit of muscle. The key to this is eating a clean and healthy diet with lots of fresh vegetables, and exercising regularly. Incorporating some strength training into your workouts will help a lot.

If you follow the plate guide below for your main meals; have something nutritious such as oats with fruit and yoghurt, or an omlette with loads of veges for breakfast; and snack on things like fruit, yoghurt, nuts, crackers and sticks of carrot and celery with hummus and salsa; you will be well on your way to getting the toned look you are after.

Do you know what your current fat % vs muscle % is? In your situation I would measure progress based upon your fat and muscle %s (if you have reliable scales that can do these measurements OR do you know someone that can do skinfold testing using body fat calipers?) otherwise simply using a measuring tape can be effective to monitor progress.

Hope this helps! x

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Anonymous asked: Hiya, i saw you're from auckland too.. where do you purchase your turkey meat? i can't find it in any of my local supermarkets. ta x

Hey, turkey is something that isn’t often readily available here… I see it all the time though on American blogs/health food sites. I don’t buy it often as it is quite expensive but I have done a bit of a search and you can get it at Countdown Online (mine is set to the Sylvia Park branch) either frozen or from the chilled section. The other place to try would be Huckleberry Farms which is in Royal Oak, Glen Innes or Grey Lynn. Other places to try would be Farro or Nosh. Hope this helps! x

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Anonymous asked: How many nuts (almonds, cashews ) etc do you recommend to consume? SHould i be eating good fats everyday?

Hiya, a small handful of nuts each day is an excellent snack. Not only do they provide you with good fats (omega 6 and omega 3) but they also contain a variety of essential vitamins and minerals. Below I have made tables to show what nutrients some popular nuts have - based on a serving of 20grams. I love to snack on a mix of raw almonds, cashews and walnuts… yummm!

 

Filed under nutrition health nuts nutritionist healthy eating

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nutritionasmedicine:   7 HEALTH BENEFITS OF CASHEWS The cashew tree is native to Brazil, where its fruit is considered a delicacy. In the 16th century, the Portuguese introduced them to India and some African countries, where they are now also grown. What we call the cashew nut is actually the seed of this fruit. Cashews are rich in iron, phosphorus, selenium, magnesium and zinc. They are also good sources of phytochemicals, antioxidants, and protein. Cancer Prevention - Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer. Heart Health - Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by helping to reduce triglyceride levels, high levels of which are associated with an increased risk for heart disease. Cashews are wonderfully cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks. Hair and Skin Health - Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Without the copper cashews are so abundant in, these enzymes would not be able to do their jobs. Bone Health - Cashews are particularly rich in magnesium. It’s a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints. Good for the Nerves - By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed and thereby our blood vessels and muscles too. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages, and leading to too much contraction. Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks. Prevent Gallstones - Data collected on 80,718 women from the Nurses’ Health Study demonstrates that women who eat at least an ounce of nuts each week, such as cashews, have a 25% lower risk of developing gallstones. Weight Loss - People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered “good fat.” This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds and walnuts. They are dense in energy and high in dietary fiber, making them a very valuable snack for managing weight gain. Cashew Nut Info Found HERE

nutritionasmedicine:

 

7 HEALTH BENEFITS OF CASHEWS

The cashew tree is native to Brazil, where its fruit is considered a delicacy. In the 16th century, the Portuguese introduced them to India and some African countries, where they are now also grown. What we call the cashew nut is actually the seed of this fruit. Cashews are rich in iron, phosphorus, selenium, magnesium and zinc. They are also good sources of phytochemicals, antioxidants, and protein.

  • Cancer Prevention - Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer.
  • Heart Health - Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by helping to reduce triglyceride levels, high levels of which are associated with an increased risk for heart disease. Cashews are wonderfully cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks.
  • Hair and Skin Health - Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Without the copper cashews are so abundant in, these enzymes would not be able to do their jobs.
  • Bone Health - Cashews are particularly rich in magnesium. It’s a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints.
  • Good for the Nerves - By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed and thereby our blood vessels and muscles too. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages, and leading to too much contraction. Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks.
  • Prevent Gallstones - Data collected on 80,718 women from the Nurses’ Health Study demonstrates that women who eat at least an ounce of nuts each week, such as cashews, have a 25% lower risk of developing gallstones.
  • Weight Loss - People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered “good fat.” This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds and walnuts. They are dense in energy and high in dietary fiber, making them a very valuable snack for managing weight gain.

Cashew Nut Info Found HERE