Tag: Healthy eating

20 Low GI snack Ideas

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Having plenty of small, low GI snacks foods is a great way to stabilize your blood sugar levels throughout the day. A healthy snack consists of some low GI carbohydrates, good quality protein and a little bit of the healthy fats.

To prepare a healthy low glycemic snack, start by choosing your carbohydrates. Raw or lightly steamed veggies; fruits, such as apple, pear, peach, or banana, and fresh or frozen berries make the perfect base. Quinoa, brown rice or flax seed crackers are also a good choice, if you are ok with gluten, wholegrain crackers can be ok too.

For a healthy protein choose unsalted nuts, for example, almonds, pecans, cashews, or walnuts. Nut butters are also great. Don’t forget about seeds – my favorite are unsalted, non-roasted sunflower and pumpkin seeds. Nuts, seeds, and their butters are perfect because they also contain some healthy fats. Some other great protein sources include soft cheeses such as plain cottage cheese, feta cheese, and goat cheese, as well as Greek yogurt, hard boiled eggs, hummus, black bean spread, roasted chickpeas and much more.

20 Healthy Low Glycemic Snack Ideas:

  1. 1 piece of fruit with a handful of nuts;
  2. 1 cup Edamame (soybeans from pod)
  3. ½ cup cottage cheese with ½ cup fruit (optional – 1 tsp of vanilla extract);
  4. 1/3 cup dried apricots with a handful of almonds;
  5. 1 sliced apple with 2 tablespoons peanut butter;
  6. 1 cup raw veggies with 3 tablespoons hummus;
  7. 1 hard boiled egg and 1 cup raw veggies;
  8. ½ cup cottage cheese with herbs or salsa and 1 cup raw veggies;
  9. 1 cup fresh fruit salad with ¼ cup sunflower seeds;
  10. ½ cup grapes with 1 sliced peach and ½ cup Greek style no sugar added yogurt;
  11. 1 sliced pear with 2 tablespoons soft goat cheese;
  12. 1 hard-boiled egg with 1 tomato or 1/3 English cucumber and some sea salt;
  13. 1 cup berries with ½ cup cottage cheese or Greek yogurt;
  14. 1 hard-boiled egg with 1 cup lightly steamed broccoli and/or cauliflower;
  15. 1 cup grapes with 2 tablespoons soft goat cheese;
  16. 1 Iceberg lettuce wedge (about 1/3 of the lettuce) with ½ cup cherry tomatoes and 1/4 cup crumbled feta cheese;
  17. 1 cup sliced veggies with ¼ cup black bean dip;
  18. 1 sliced apple sprinkled with ½ teaspoon cinnamon and ½ cup plain yogurt;
  19. 1 cup berries with ¼ cup sunflower seeds;
  20. 1 cup sliced fruits with 3 tablespoons nut butter;

Pears goat cheese cranberry pistachios.original

Oh f**k…..I binged! A guide on how to come back from a binge

 

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Picture this: You are staying in on a Friday night, you have had a stressful week at work and you are pretty keen to just lounge on the couch watching some bad TV. However it’s late and you’re hungry, dinner seems like a huge effort. So while you are hungry, you decide its a great idea to pop down to the supermarket and buy some snacks instead….

Oh f**k….I binged. This was me on Friday night. And I don’t regret it.

You end up buying a loaf of bread, some dukkah, a whole bag of Lindt Sea salt and Caramel balls, a wheel of Camembert, some aged cheddar and you top it off with a bottle of wine. Then you get home, lay out this gorgeous feast, pour yourself a big glass of the wine, and crash on the couch. 3 hours later you realize you have consumed all the food, and finished the bottle of wine. And of course, you feel atrocious. You feel bloated due to all the bread, fuzzy due to the wine, and your stomach feels icky due the huge amount of fat from the cheese and olive oil. Oh fuck….I binged. This was me on Friday night. And I don’t regret it.

Why? I’m a Nutritionist (well almost) and so I eat healthy about 80% of the time. So that means I let myself have treats etc. But for some reason Friday night just…happened. As someone who has had a history of disordered eating, and body image issues, binging used to be the epitome of my issues. And back then (when i was about 16) my binges used to overpower me. For days I would feel guilty, starve myself, and exercise for hours, only to continue the cycle. But now, I just accepted that it happened, and move on.

So Saturday morning I woke up with a food hangover. I felt like crap, and honestly, I wish I had a real hangover. So what did I do? I picked myself up, grabbed a big glass of lemon water and took my dog for a walk. It helped. A lot. So from that, here is my list of things to do when you have binged:

 

1. Drink lemon water:

It’s going to help get your stomach moving and get your digestion happening. Its also going to make you feel refreshed and hopefully a little lighter. 

2. Get up and exercise

(I know you really don’t want to but it helps you re-start your metabolism and gets things moving)

3. Have a light breakfast:

This may be the very last thing to do, to keep eating, but by eating a light brekkie (think a small bowl of gluten free muesli with yoghurt and berries), you help re-start your metabolism and stabilize your blood sugar. 

4. Have something with ginger:

Try ginger tea, or use it throughout the day in your food. Ginger is great to help with digestion, and considering you will be doing a lot of digestion, its a great idea to give it any help it can get!

5. Don’t starve yourself:

Just because you binged once, doesn’t mean you need to starve yourself. One binge doesn’t mean you are a failure etc. Just forgive yourself and forget, move on with your life without the negative emotion associated with the binge. It’s ok. It happened, now get over it. 

6. Do some yoga:

A light exercise like yoga will help soothe that sore stomach and get some blood flow happening. Its also going to help your blood sugar return to normal, and will help you to use some of that extra energy. 

7. Water. Water. Water:

Drink lots of it today, your body will need it to assist with the extra digestion. 

8. Going forward be mindful of what you are eating:

When you are eating and why you are eating. Does watching TV increase your likelihood of grabbing the snack food? Do you eat when you are emotional? How does the food make you feel? It’s important to figure out what your food triggers are and how you can minimize the likelihood of binges occurring. Its a long term change that you will have to make. 

 

*If you need help with an eating disorder, call The Butterfly Foundation: 
1800 ED HOPE / 1800 33 4673
Email: [email protected]
Don’t try and deal with an eating disorder alone, there are so many incredible people out there who can support you. 

**Image above from www.lorensworld.com

Zucchini and corn fritters

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So I’ve been making these gorgeous fritters for the past 6 months, every few weeks re-creating the recipe and altering it slightly. Its a favourite of mine for Sunday brunches, or quick go-to weeknight dinners. I love this recipe because it only takes a few minutes to throw together, and just takes 20 minutes in the oven.

I like to serve them with a salad, and some tomato chutney. Serves 4-6.

Ingredients: 

1 large zucchini
1 can corn, unsalted
4 eggs
2 tsp curry powder
Salt and pepper to taste
1 handful parsley, chopped
1/2 cup grated cheddar cheese
1 cup gluten free flour (Or almost any other flour you have on hand, i’ve used coconut, chickpea and plain flour and they have all worked well)
Olive oil spray

Method:

  • Heat oven to 180 degrees, line a flat baking try with baking paper and leave aside.
  • Grate zucchini and place into a large bowl.
  • Drain the canned corn, and add to the large bowl with the zucchini.
  • Add eggs, curry powder, salt and pepper. parsley and cheese to the bowl and mix to combine.
  • Add flour to the mixture and mix until just combined.
  • Place spoonfuls of the fritter mix onto the lined baking tray, and squish down with a fork.
  • Place in oven for 20 minutes, or until golden, turning once.
  • Serve with green salad, chutney and fresh tomatoes.

Serves 4-6. Prep time: 5 minutes, Cook time: 20 minutes
Gluten free. Dairy free. Nut free.

Paprika spiced sweet potato and ham salad

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It’s been awhile since I posted a recipe on Nutrilly Nutrition, and this salad I came up with for lunch today was a winner. I was super hungry after a mammoth gym session, and I knew some wholefood carbohydrates was the best way to go. I also wanted something fresh, filling and nutritious. I added some rice noodles too, but you could omit them and it would still be a great salad!

Ingredients:
2 medium sweet potato
1 tsp olive oil
1 tsp paprika
1/2 tsp cumin
2 large handfuls mixed lettuce leaves
10 cm piece of cucumber
1 handful cherry tomatoes
small bunch parsley
1 Tbsp pine nuts
3-4 slices ham
50g rice (vermicelli) noodles

Method:

  • Heat oven to 180 degrees, on a large baking tray place a piece of baking paper. Chop sweet potato into small chunks, and cover with 1/2 the olive oil. Sprinkle 1/2 the paprika and all the cumin over the sweet potato. Bake in oven for 30-40  minutes, turning once. Once cooked, take out of the oven and leave to one side to cool.
  • In a large bowl combine mixed lettuce leaves, sliced cucumber, halved cherry tomatoes and chopped parsley. Mix to combine and leave to the side.
  • In a small fry pan heat a tiny amount of the olive oil, when hot, add pine nuts and toss until golden. Leave to one side to cool.
  • In the same fry pan add chopped ham and heat until golden and crispy. Add remainder of paprika and toss to cover. Leave to one side to cool.
  • In a small saucepan heat water to boiling. Add rice noodles and cook for 2-3 minutes or until noodles are soft. Remove from heat and place in a colander. Rinse with lukewarm water, and leave to one side.
  • In the bowl with the lettuce, cucumber and tomatoes, add the toasted pine nuts, crispy ham, rice noodles and roasted paprika spiced sweet potato. Toss all to combine and serve.

Serves 2-3. Prep time: 15 minutes, Cooking time: 50 minutes

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Surviving a Buffet: Your guide to Christmas parties

Image from hipandhealthy.com

It’s the time of year when weekends are filled with Christmas related events: Family things, work Christmas parties, kids Christmas parties and Christmas events with friends. Sadly this also means huge amounts of unhealthy food. Generally Christmas means chips, dips, sausage rolls, sweets, pastries, meat, desserts, pudding, and all the trimmings. Nutritionally – not so great for our health. I recently went to my partners work Christmas party, and it turned out to be my worst nightmare – a seafood buffet. Firstly, I have a huge aversion to seafood (due to a bad bout of food poisoning from some bad seafood a few years ago) and secondly, buffets are crazy.

Our brains are designed to eat for survival, so when we are presented with huge piles of food (such as at Christmas time or at Buffets) our brain tells us we have to eat as much as possible. Back a few thousand years ago this would have been fine, as food was scarce, and we may never have known where the next meal was coming from. However, today food is abundant, most people never have to worry about the next meal, so when presented with large quantities of food, we are trying to override our brain’s natural instinct to eat as much as possible.

So, how, when it’s our natural instinct to eat as much as possible, do you survive Christmas? Here are a few ways you can attempt to override your brain during the silly season.

1. Fill HALF your plate with veggies and salad.
Your brain is going to want to pile your plate with as much food as possible (especially at buffets), by creating the illusion of a full plate, you tell your brain “there is plenty on my plate”. It can help to eat less of the high fat, high sugar and energy dense foods, by replacing them with the nutrient dense veggies.

2. Grab a smaller plate.
This one’s easy-Smaller plate = Less food. This only works if you grab one plate of food, so if you go back for seconds and thirds its void. However, same as number 1, if you trick your brain into thinking “my plate is full” then it can help to eat less of the rich food, and more of the good stuff. So even if you do end up with almost a whole plate of unhealthy food, at least the plate is smaller.

3. Eat slowly.
Christmas is a time for celebrating and spending time with friends and family, so take the time to enjoy the meal, the food and the company, and be mindful of what you are eating, and appreciate every mouthful. It’s a blessing to live with so much abundance, take the time to really make the most of being in a happy place with the people you love.

4. Save room for dessert.
An easy mistake to make is to eat the main course until you are full, then try to stuff more in during dessert. Not only is this uncomfortable, but really unhealthy to overstuff your stomach full of food. It will be playing havoc with your body’s ability to digest, as well as sky-rocketing your blood sugar. So, keep the mains small, save room for dessert!

5. Choose dessert wisely.
Instead of instantly running to the trifle and Christmas pudding, spend some time getting to know the fruit. Grab a bag handful of fruit first, then if you are still wanting something sweet either grab a very small portion of each dessert, or choose your favourite. It’s not great to be so full after eating that you can’t move.

On a final note, Christmas is a time for celebration, so don’t be completely hard on yourself and only go for the salads, give yourself the space to enjoy food that you might not normally eat, be happy, and most of all relax.