Posts tagged healthy eating
Posts tagged healthy eating
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 email@example.com.
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!
Hey! According to the NZ acceptable macronutrient distribution range you should be having 45-65% Carbs, 15-25% protein, and 20-35% fat. So your intake is a higher than than the recommendation, and you would benefit from lowering it. It is difficult for me to suggest changes without knowing your current intake so let me know what your current diet is like and I can help you out Tracey :)
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Opting to include three to four plant based meals during the week can lower your food bill significantly! Not only that, but lowering your meat consumption and increasing plant food intake can also have a positive effect on your health and lower your risk of developing health problems such as heart disease and cancer.
How about starting off with this delicious meal:
AND IT ONLY COSTS NZ$3.07 PER SERVE!
A close up of the nutrition information panel is below. In addition to what you usually find on nutrition information panels, I have included some vitamins and minerals of interest.
It is widely recognised that a high salt intake causes high blood pressure and is linked to a huge number of conditions and diseases, including stroke, heart disease, kidney problems, osteoporosis.
Recommended MAXIMUM salt intakes (for NZ and Aus)
Do you check everything you eat (ie packaged food for sodium amounts) and keep tabs on how much salt you add to your meals? A lot of people do not realise how much salt they are actually consuming so this week is all about paying attention to how much salt you are having.
Some ideas to lower your salt intake:
Finally here is a low salt shopping guide from World Action on Salt on healthy choices:
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!
Such a great list - not only do you save money, but you avoid a lot of the additives that go in to processed premade food, so it is great for your health too!!! Win win!!
60 minutes special report on the effects of sugar and a high sugar diet. If you haven’t already seen it click here to watch.
An easy to understand article about antioxidants! What is the best source…?
Check it out here
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 :)