Knowing Nutrition

Posts tagged healthy

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Hey everyone, sorry I have been M.I.A. lately!  Things have been crazy busy, with work and starting up my new business, planning my wedding (and getting married of course - see pic), heading to Queenstown for a brief honeymoon, and now my husband (Miles) and I are packing up all our belongings - which has been a mission to say the least - as we are moving to London in April! Such an exciting time for us!
In the meantime we are moving in with my parents, so we can spend Christmas and the New Year with them (and also go on a camping holiday) before we spend 2 months travelling around South America on our way to London.
I have reduced my clientelle on my website for now, and will pick this back up again once we are settled in London. If you are interested in becoming a client, please e-mail me at tracey@knowingnutrition.co.nz.
I really want to keep updating this blog regularly and as much as possible over this time, so I would love your ideas on what you would like to see/read more of!
Tracey xx

Hey everyone, sorry I have been M.I.A. lately!  Things have been crazy busy, with work and starting up my new business, planning my wedding (and getting married of course - see pic), heading to Queenstown for a brief honeymoon, and now my husband (Miles) and I are packing up all our belongings - which has been a mission to say the least - as we are moving to London in April! Such an exciting time for us!

In the meantime we are moving in with my parents, so we can spend Christmas and the New Year with them (and also go on a camping holiday) before we spend 2 months travelling around South America on our way to London.

I have reduced my clientelle on my website for now, and will pick this back up again once we are settled in London. If you are interested in becoming a client, please e-mail me at tracey@knowingnutrition.co.nz.

I really want to keep updating this blog regularly and as much as possible over this time, so I would love your ideas on what you would like to see/read more of!

Tracey xx

(Source: knowingnutrition)

Filed under Nutrition nutritionist nutritious health health food healthy eating healthy healthy food clean eating vegan vegetables vegetarian

33 notes

sweatnsass:

Friday Food Feature | Avocado 
I think I was crazy for the first 19 years of my life because that’s how long it took me to like avocado. I just can’t believe it took me so long discover how tasty it is in salads or smashed up in guacamole, scraped on some grainy toasted bread or eaten out of its skin with a spoon. These days, my mouth waters at the thought of it! 
So I’m taking a moment to appreciate this tropical fruit and put it up on the pedestal with all the others in my food hall of fame, otherwise known as Friday Food Feature. Following are a few of my favourite healthy attributes of Avocados. 
They contain 60% more potassium than bananas! This helps to lower blood pressure and reduces the risk of stroke. 
Highest protein and oil content of any fruit. While they’re seen as high in fat, don’t be scared, they contain mostly monounsaturated fat. They are calorie dense, so do enjoy in moderation.
Loads of nutrients including fibre, vitamin K, vitamin E, B-vitamins, vitamin C and folic acid. An overall nutritional boost that enables the body to absorb more fat soluble nutrients in foods that are eaten with Avocado.
An avocado rich diet can lower blood cholesterol, decreasing the bad (LDL) and increasing the good (HDL). 
No sodium or cholesterol. Win!
My favourite way to enjoy avocado is on multigrain toast with sliced tomato, but the recipes are infinite. Add to any salad for a tasty nutritional boost or make your own guacamole. I make guac with avocado, a little sweet chilli sauce, fresh onion, fresh garlic, fresh chilli and a bit of pepper. Delish!
Sources: Livestrong, BBC Food

sweatnsass:

Friday Food Feature | Avocado 

I think I was crazy for the first 19 years of my life because that’s how long it took me to like avocado. I just can’t believe it took me so long discover how tasty it is in salads or smashed up in guacamole, scraped on some grainy toasted bread or eaten out of its skin with a spoon. These days, my mouth waters at the thought of it! 

So I’m taking a moment to appreciate this tropical fruit and put it up on the pedestal with all the others in my food hall of fame, otherwise known as Friday Food Feature. Following are a few of my favourite healthy attributes of Avocados. 

  • They contain 60% more potassium than bananas! This helps to lower blood pressure and reduces the risk of stroke. 

  • Highest protein and oil content of any fruit. While they’re seen as high in fat, don’t be scared, they contain mostly monounsaturated fat. They are calorie dense, so do enjoy in moderation.

  • Loads of nutrients including fibre, vitamin K, vitamin E, B-vitamins, vitamin C and folic acid. An overall nutritional boost that enables the body to absorb more fat soluble nutrients in foods that are eaten with Avocado.

  • An avocado rich diet can lower blood cholesterol, decreasing the bad (LDL) and increasing the good (HDL). 
  • No sodium or cholesterol. Win!

My favourite way to enjoy avocado is on multigrain toast with sliced tomato, but the recipes are infinite. Add to any salad for a tasty nutritional boost or make your own guacamole. I make guac with avocado, a little sweet chilli sauce, fresh onion, fresh garlic, fresh chilli and a bit of pepper. Delish!

Sources: Livestrong, BBC Food

(Source: sweatnsass)

Filed under avocado nutrition healthy diet health food Food Feature Friday fruit tropical fruit heart health potassium monounsaturated fat fat good fat lower cholesterol vitamin mineral

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The Power of Lemons

spawntrainingnutrition:

Proper nutrition is a critical component of living a healthy life.  Many fruits and vegetables that used to be a staple of diets and home remedies have fallen to the wayside for fast food and medications.  If we could start to make these foods more apart of our everyday lives again maybe we could avoid some of the health problems that are becoming very commonplace these days.  

Lemons is one of these foods that have amazing health benefits.  Start to make it more of a habit to cut up lemons and put them in your water at dinner or even squeeze over your lunch time salad.  This article gives you many more uses and benefits of lemons.

Filed under AdvoCare Lemons Healthy Health Food Nutrition Superfoods Fruits Vegetables

15 notes

Anonymous asked: Hi Tracey, I was wondering if you could help me.I was underweight for a while and lost my period, but now I'm back to a healthy weight and still don't have it.I'm 16, 5'1, and 108lbs. I'm also orthostatic, have a low protein count, and a low white blood cell count. To gain weight I had to eat 1800-2100 calories a day, and broken down i got 120-150g protein, 150-220carbs, and 45-60g fat. I was wondering if there is anything I can add to my diet to fix this without having to gain even more weight.

Hiya! :)

So I have done a bit of research on these topics, and I would stick with the above ratios of protein, carbs and fats, however it is the types of protein, carbs and fats that you choose that can have the greatest impact.

For protein choose fish (salmon and tuna are great), seafood and legumes; for carbs choose your wholegrains, a couple of pieces of fruit, and loads of veges; and for fat choose your omega-3s as much as possible (so fish oil, and oily fish like salmon).

It has been suggested that zinc can increase your white blood cell count so eating foods that are high in zinc, such as oysters, pumpkin and shitake mushrooms may help. I would also suggest taking a multivitamin specifically for female teenagers or women, just to be sure you are receiving adequate amounts of different vitamins and minerals.
The main aim should be to to get as many different nutrients in as possible in order to build your immune system back up.

For the orthostatic intolerance I found that drinking plenty of fluids and increasing your salt intake are ways of managing the symptoms.

For amenorrhea (loss of period) make sure you eat the amount of fat that is set out above, this will help to stimulate your estrogen production and eventually your period should come back. Also make sure you are getting enough calcium - the recommended dietary intake is 1,300mg per day - and get out in the sun for 15min a day to get your vitamin D. This is just to make sure your bones stay healthy and strong as amenorrhea can affect bone density.

It will take time for your body to recover, be persistant with your healthy eating habits, however if you are still concerned about these issues then definitely go and see you doctor :)

References:
WBC Livestrong
WBC2
Increase Protein
Orthostatic Intolerance
Amenorrhea

Filed under Nutrition nutritionist answer ask question diet food underweight amenorrhea health healthy living healthy eating healthy

87 notes

roxisprogress:

 
We all know that vegetables are healthy, but did you know that how you prepare them can make a big difference in how much nutrition you’re getting from them? In fact, according to a recent study, the vitamin C content in the popular summer soup gazpacho can considerably decrease during the cooking and blending process. For how to get the most nutrition from your veggies, read on!
 
3 Best Ways to Prepare Your Vegetables

1. Go raw. One of the best ways to eat fruits and vegetables is to eat them raw. While not every vegetable is most nutritious eaten this way (there are exceptions) in general, eating them raw keeps the enzymes, vitamins and phytochemicals intact.
2. Steam them. The more water you can keep in your vegetables, the better for nutrition. That’s why steaming is such a good option — you’re actually adding humidity! For the best nutrition, steam them until they’re crisp-tender. 
3. Stir fry. Quick and easy to do, stir-frying is a healthy way to get your veggies. Just be sure that — similar to steaming —  you don’t cook them until they’re mushy. Al dente is the name of the game for optimal nutrition!
And the best tip of all for eating healthy veggies? Eat them fast! The gazpacho and vitamin C recipe found that vitamin C decreased the longer the soup set out, so after you prepare your food, get to enjoying it!

roxisprogress:

We all know that vegetables are healthy, but did you know that how you prepare them can make a big difference in how much nutrition you’re getting from them? In fact, according to a recent study, the vitamin C content in the popular summer soup gazpacho can considerably decrease during the cooking and blending process. For how to get the most nutrition from your veggies, read on!


3 Best Ways to Prepare Your Vegetables


1. Go raw. One of the best ways to eat fruits and vegetables is to eat them raw. While not every vegetable is most nutritious eaten this way (there are exceptions) in general, eating them raw keeps the enzymes, vitamins and phytochemicals intact.

2. Steam them. The more water you can keep in your vegetables, the better for nutrition. That’s why steaming is such a good option  you’re actually adding humidity! For the best nutrition, steam them until they’re crisp-tender. 

3. Stir fry. Quick and easy to do, stir-frying is a healthy way to get your veggies. Just be sure that  similar to steaming   you don’t cook them until they’re mushy. Al dente is the name of the game for optimal nutrition!

And the best tip of all for eating healthy veggies? Eat them fast! The gazpacho and vitamin C recipe found that vitamin C decreased the longer the soup set out, so after you prepare your food, get to enjoying it!

(via foundfitness)

Filed under vegetables nutrition cook healthy fitblr fitspo