Good and Bad Carbs!

 

Good carbs Vs Bad carbs-Ndpersonal training

Good carbs VS Bad carbs-Ndpersonal training

Carbohydrates have been given a bad press for far too long and are on the taboo list of most fad diets today.  Carbs are the main energy source for the body and are essential for maintaining optimum health. Leaving out such an important macronutrient from daily food intake is not the answer to losing weight or achieving a lean physique.  When you restrict carbohydrates from your diet, you are likely to experience side-effects as your body tries to make up for the sudden lack of fuel. Side effects of carb restriction can include dizziness, fatigue, nausea, weakness, and depression along with more serious health risks. What it truly comes down to is our ability to know the difference between good vs. bad carbs and eliminate those that do not support a healthy lifestyle. 

What’s the Difference Between a Good and Bad Carb?

What is the difference between a good and bad carbohydrate?  Not all carbs are created equal and learning how to select healthy carbs is really quite simple.  Think back to your grandmother’s era or the farmers of old that grew all things from the ground, harvested and brought the produce to the table for the family to enjoy.  The basic idea is that good carbs are those that come out of the earth and not from a box!  Eating corn from the husk versus corn flakes, a peeled orange over processed juice, a baked potato instead of a bag of chips/crisps or French fries would be great examples of choosing a good carb over a bad carb.  A carbohydrate that is not processed or refined is better for you and your waistline and packed full of nutrients that benefit the body.  Choosing brown rice over white, whole grain or wheat flour over white flour are other good carb selections. 

Steer Clear of Bad Carbs

Steer clear of fake carbohydrates.  These are the bad and the ugly of the carb world and support an unhealthy lifestyle if eaten regularly.  Bad carbs are the overly processed, nutrient stripped fake food products that line most of our supermarket shelves today.  They are recognised by the fancy packaging and marketing tags that say low fat, sugar free, fat free, enriched, low calorie, sugar added, liquid removed and found in boxes, bags, and wrappers.  The labels that represent fake or bad carbs are endless and unfortunately, bad carbs have hit the scene disguised as healthy products. It is important that we become well educated in recognizing a bad carb and eliminating them as much as possible from our daily food intake.   If you are unable to understand what is on the ingredient list, it is a high possibility that you are viewing a bad carb item.  The fewer ingredients to a packaged food item the better, and if they are understood and with a short shelf life then that would be a healthier buy. The best carbs will come in whole food form, typically not in a package, and include vegetables, fruits, and whole grains.

Good Carbs vs Bad Carbs

Good Carbs (real food):

  • Low to moderate calories: We can eat filling amounts and satisfy our hunger without worry about going overboard on calories.  “No one ever got fat eating kale.”
  • Nutrient values: Enormous variety that provide essential health benefits
  • No refined sugars or refined grains
  • High fiber content:  Naturally occurring and shown to regulate blood sugar and insulin levels, reduce bad  cholesterol, assist in weight loss,  maintain optimal digestive system, and many more health benefits.
  • Low in sodium
  • Fats: Low in saturated fat, very low to no cholesterol, and no Trans fats

 

Bad Carbs (fake food):

  • High in calories for a small portion  
  • High in refined sugars: Refined sugars like high fructose corn syrup studies have shown to make up more than 20% of the calories we eat each day. Refined sugars are linked to disease, obesity and type 2 diabetes. White sugar, high fructose corn syrup, and added sugars are examples
  • High in refined grains: White flour is stripped wheat made to look like white, no nutrient value
  • Nutrient value: zero to minimal
  • Fiber: zero to minimal
  • Sodium: High
  • Fats: High
  • Cholesterol: High
  • Trans fats: High

 

Based on the good to bad carb comparison above it is easy to see how eating good carbs daily can lead to a lean body and overall good health.  On the contrary, consuming bad carbs like white bread, chips/crisps, packaged donuts and fast foods will not only lead to unwanted weight gain but also diseases caused by eating these types of fake foods. 

So in Summary when shopping stay in the fresh fruit and vegetable section of the supermarket and get your good carbs from fresh, natural sources.

 

Nerseh – Personal Trainer – Nd Personal Training

 

 

 

How to bulk up your portion size with veggies

Veggies-clean eating-ndpersonaltraining-

Veggies | clean eating |ndpersonaltraining

 

Like most people, I enjoy large servings of food without large calorie counts. That’s why I “super-size” my dishes using vegetables. What does this mean? I find the perfect veggie and cooking method to expand the portion, without compromising the taste or adding a lot of calories. Check out some of my favorite super-sizing veggies and the best ways to use them…

ZUCCHINI or COURGETTE

Zucchini is surprisingly great at imitating pasta

And a medium one has only around 30 calories, plus 2g fiber. To turn zucchini into fettuccine-like ribbons, peel it into very thin long strips using a veggie peeler.

Use a spiralizer and make spaghetti- Cook the zucchini spaghetti until tender, either in a skillet with a bit of water or by steaming them in the microwave. Then toss with your cooked sauce.

Add it to your lasagna – Instead of making skinny zucchini strips, slice your squash into slabs, and swap out half of your lasagna noodles for layers of these. You could even go completely noodle-free!

Super-size your pasta salads – You don’t even have to cook up the zucchini ribbons when making a cold pasta salad. Just mix the strands with the rest of your salad with a little lemon juice and olive oil.

BROCCOLI COLE SLAW

Not familiar with broccoli slaw? It’s a mix of shredded broccoli stems, carrots, and cabbage. A cup of the stuff has only 25 calories, as well as 3g fiber. Here are some ideas for what to do with it…

Fill out deli-style salads – Roughly chop it, and add it to your next tuna salad or chicken salad.

Beef up meatloaf’s serving size – Get some veggies into your protein-packed dishes. Just finely chop the slaw, and mix with extra-lean ground beef or lean ground turkey.

CAULIFLOWER

This vegetable is fantastic at super-sizing starches. And it has only about 30 calories per cup, plus 2g fiber.

Double your mashed potatoes – Boil or steam cauliflower florets (fresh or frozen), and mash with your potatoes.

Make rice by pulsing the cauliflower in the food processor and then steaming or lightly pan frying. You can also try egg fried rice and risotto!

Increase your potato salad – Just chop and steam! You can bulk up your spud salad even more with hard-boiled egg whites, chopped celery, and diced onion.

 

Try and use as many colourful veggies as you can at every meal to bulk it up but more importantly get lots of vitamins and minerals.

 

Nerseh – Personal trainer – ND Personal training

List of High-Protein Foods and Amount of Protein in Each

High protein foods-clean eating-ndpersonaltraining

High protein foods |clean eating |ndpersonaltraining

Getting adequate protein in your diet can offer a myriad of health benefits. Studies have shown protein can help whether you are looking to lose weight, bulk up, improve heart health or boost your energy. Incorporating lean protein into your diet is a critical component of a healthy eating plan.

 Proteins are the body’s building blocks: bones, muscles, skin and blood are all made up of protein. After a tough workout, muscles are rebuilt and repaired by the proteins you eat. Because of this, the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine in a joint statement recommended athletes get 0.5 to 0.8 grams of protein per pound of body weight.
When trying to lose weight, protein foods help you feel full longer, likely reducing the total number of calories eaten per day. A 2008 study in the “American Journal of Clinical Nutrition” showed that protein increases satiety, and may increase metabolism. Consuming protein will also help the body maintain lean muscle mass, which is critical for a healthy weight loss plan.
Below is a list of some common foods and their protein content. Try and include protein sources from all the groups to keep your diet varied and packed full of vitamins and nutrients.

As a shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • Chicken breast, 3.5 oz – 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • tuna, 6 oz can – 40 grams of protein

 Pork

  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup – 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

Try and include animal and plant based protein sources to keep your diet varied and packed full of vitamins and nutrients.

Nerseh – Personal trainer – ND Personal training

No Bake Protein Bars!

Homemade No-Bake Protein Bars
There are hundreds of brands of different protein bars out there with various flavours. It’s one of these convenient snacks that curb hunger and provide your body with protein for muscle building and higher calorie burn. Most commercial protein bars are pretty costly to buy on a daily basis so making your own only seems like the smart thing to do!

This recipe is for no-bake protein bars but they will need at least a few hours of refrigeration (or overnight).

Ingredients

14oz / 400g Old Fashioned uncooked oatmeal
12oz / 340g peanut butter
8.5oz / 250ml coconut cream or milk
5 scoops whey vanilla protein powder

Alternatively

■ You can use coconut milk or any other type of milk – coconut cream works best, though;
■ Use whey Isolate if you are lactose intolerant;
■ Any other type of protein powder can be used too – keep in mind the changes in taste;
■ Nut butter is essential for this recipe. If you have a nut allergy, you can try replacing it with seed or coconut butter. Any other butter will do.
■ If you are not a fan of whey protein powders or you want to share them with your kids you can make the bars without it. Keep in mind that the flavouring and sweet(ish) taste comes from the powder so you’ll need to add some honey or a sweetener of your choice otherwise they will turn out tasteless.

The bars can be also individually frozen.

12 bars = 388 calories per bar | 24g protein each
16 bars = 288 calories per bar | 15g protein each

Step by Step

1. Open the the can of coconut cream drain away the clear liquid and pour cream into a large bowl. Wish until the mixture is smooth.
2. Add the vanilla whey protein powder and whisk until the mixture becomes smooth

3. Add the peanut butter and mix everything together

4. Add the uncooked oats and mix well

5. Flatten the dough in a dish lined with baking paper

6. Place the dish into the fridge and keep it there overnight. It’ll need minimum 2-3 hours to chill in a cold fridge if you need asap. Cut it into 12-16 bars or cut pieces off as you need them and as much as you need all week long. Keep it cool at all times.

Keep in mind: the flavour of the bars depends on what whey protein powder you are using. I am using vanilla so mine are vanilla flavoured. If you use organic unsweetened whey make sure to add some honey or other sweetener to the mix too. These have a very subtle taste but if you want it to taste more and less so adjust the dough for your preferences.

You can experiment with different flavours too. Add some raw cocoa to the mix or coconut peal to complement the coconut milk if you are a fan of its flavour like me. Although it’s not as easy as just buying the bar but it’s definitely cheaper and I for one like to know exactly what’s in my food.

 

 

 

Eggless breakfast ideas!

Eggs are a wonderful and versatile breakfast item, but unfortunately, if you’re allergic to eggs, they are out of the question. Because eggs house a concentrated source of protein and a variety of nutrients, they may help to satisfy your appetite, and keep your weight in check. A high protein breakfast, containing 25 to 30 grams of protein has been associated with weight loss and maintenance of that weight loss in research studies. If you can’t have eggs, you’ll want to find egg alternatives for breakfast that can mimic these benefits. After all, high protein breakfast ideas without eggs may help you stay on track with your health and weight.

Try these 10 healthy breakfast ideas without eggs:

Greek yogurt. Greek yogurt is a strained yogurt, which results in a thicker texture and concentrated source of protein, up to 15 grams per cup. Pair it with fruit, granola, nuts, or throw it into your fruit smoothie for a protein boost. You can also mix Greek yogurt into your pancake batter or muffin mix.

Cheese. Often used at lunch on sandwiches, as an appetizer, or an ingredient in dinner casseroles, cheese can also make an appearance at breakfast. With about 5 grams of protein per ounce, cheese elevates that plain old piece of toast or bagel to a higher protein status.

Lean Meat. Eat like the Europeans with a plate of meats, cheeses, fruit and bread. Try ham, turkey, chicken, prosciutto, salami, Canadian bacon and more. You’ll be sure to get a protein kick—about 7 grams per ounce– and a different take, and taste, at breakfast.

Milk. At 8 grams of protein per cup, you can’t deny the power of protein in milk. Serve it with cereal, in a smoothie, or as an ingredient in breakfast items like muffins or pancakes.

Soy milk. Similar to milk in its protein content—8 grams per cup—soy milk can do almost everything that cow’s milk can do. Compared to other milk alternatives like rice milk or almond milk, soy milk has the higher protein content.

Cottage cheese. Boasting almost 25 grams of protein per cup, cottage cheese is an easy stand-in for yogurt. Top it with fresh fruit, nuts or low fat granola for a surprisingly delicious breakfast option. Try mixing cottage cheese into pancake mix or muffin batter for a creamy protein punch.

Nut butter. Peanut butter contains up to 8 grams per 2 tablespoons, while other nut butters showcase around 7 to 8 grams per 2 tablespoon serving . On average, nut butters contain around 16 grams of fat (145 calories), but don’t let that steer you away from their health benefits, such as omega-3 fats and other important nutrients. Spread nut butter on some toast, a bagel, or swirl nut butter into oatmeal for a yummy, satisfying breakfast alternative. Just be sure to watch the portion size!

Nuts. Like nut butters, nuts add a protein punch to breakfast. You can add nuts to oatmeal, yogurt, cold cereal, or just mix them into a homemade trail mix with dried fruit. You’ll get about 4 to 6 grams of protein per ounce, depending on the type of nut you eat. Check out this chart on the nutritional breakdown of nuts.

Tofu. This soybean product holds about 10 grams of protein per half cup, making it a good choice for kick-starting your day. Use tofu in a breakfast scramble, a quiche, or in smoothies or shakes.

Beans. Weird? Maybe. Many cultures eat beans at breakfast, and with their versatility for flavoring and stellar nutrients (think fiber, B vitamins, and iron), you can’t beat the filling factor! Wrap them in a tortilla with some cheese and salsa, and you’ve not only got a high protein breakfast, but it’s ready to go when you are!

Chili recipe – cleaned up!

Chili recipe – cleaned up!

As the winter is drawing in salads are not quite hitting the spot anymore so I thought I would clean up the classic Chili recipe to make it more nutritious. I made it tonight and it went out a storm with our friends. Any leftovers make for a great lunch over a baked sweet potato!
Enjoy :)

Ingredients:
1 large onion
1 large carrot
4 large celery stalks
250g of lean mince beef or Turkey
1 cup of puy lentils
1 tin kidney beans
1 tin borlotti beans
1 tin white kidney beans
2 tins organised chopped tomato
1 packet of Chili spices
Chili flakes
1 tbs Coconut oil

Method:
Sauté the onions, celery and carrots in the coconut oil. After a a few minutes add the mince and cook until brown.
Then add everything else, give it a good mix and bring to the boil. After a few minutes turn down the heat and leave to simmer. Add a little water if you feel like it’s thickening up too much. Add extra Chili flakes and salt to taste.

I served mine with wild rice and sour cream. You can also try it with quinoa, baked potato or just on its own!