There are a number of nutrients of interest when it comes to brain health and mood, including: B-vitamins, omega 3, selenium, tryptophan, resistant starch and some antioxidants. Having a healthy gut microbiome and including gut friendly foods to help boost gut function could also play a key role in lowering stress and improving mental health.
Instead of letting late-night nibbles sabotage you, swap them for one of these low kilojoule treats to transform your habits, your health and your waist line.
When you don’t get enough sleep, your hunger and satiety (fullness) hormones, including leptin and ghrelin get released in different amounts, making you more hungry and less full!
You can make this homemade mix in less than 30 minutes for an easy and delicious snack or cereal.
Recipe by New Graduate Dietitian Bronwen Greenfield.
Keto is not your average low-carb diet—it requires the dieter to be extremely disciplined, restricting daily carbohydrate intake to a maximum of 40 grams (or less). The level of carb restriction to reach ketosis will be different for each person, and it could be as low as 15-20g of carbohydrate a day.
Looking to feed your mind or suffering from that 3pm slump at work?
Here’s a list of our top 5 Brain Foods to reinvigorate your body and mind:
Got the same old New Year’s Resolutions? Get rid of them.
Not only do they set you up for feeling like a failure, but they can be overwhelming and steal the fun.
Instead, assign yourself weekly challenges. 7-Day goals are much more real & fun and give you that sweet taste of success sooner.
I know mine is! Sleeves of herbs turning to slime at the bottom of the crisper, half used jars of sauces growing mould, condiments lurking at the back of the fridge, ice crystals taking over my selection of left-overs in the freezer and potatoes growing more potatoes in the pantry! It amounts to food waste and lots of it. The numbers are frightening. On average, Australian’s throw out 1 in 5 grocery bags amounting to approximately $1000 per household per year.
Planning is key with vegan diets as nutrients such as calcium, iron, zinc, vitamin D, vitamin B12, iodine, and omega-3 fats may be at risk of being low.
Even a small amount of dehydration can affect your mental and physical performance, so staying well hydrated during training and competition can help you to perform at your best.
Our brain responds to sugar by flooding the body with the feel-good chemicals dopamine and serotonin. This deluge of happy hormones creates a rewarding effect, linking sugary foods with feelings of happiness and contentment. No wonder Australian's are on average still consuming a whopping 27 teaspoons of the sweet stuff each per day.
With more and more of us grabbing a quick breakky on the run, sourcing or pre- preparing some healthy and tasty options can help keep you on the right track with your weight loss or weight maintenance. Here are some ideas to get you started:
Studies have shown that eating or drinking carbohydrates during intensive exercises lasting longer than one hour can replenish your energy levels and improve your overall performance.
If you love ‘bubbles’ but are concerned about ‘the fizz’, you can relax in the knowledge that sparkling waters are not as bad for you as you think.
From the time we are kids at school, we are taught to eat to an external schedule rather than our internal body cues. This can keep us organised and working to time but often we are never really hungry. Eating like this day after day can lead to unwanted kilos creeping on - even when the food is super healthy.
A tip for ‘Meatless Monday’: Vegetarian sources of iron are more difficult for your body to absorb, so combine iron sources like chickpeas, lentils, tofu, cereals, green leafy veg, nuts and seeds with a rich source of vitamin C to maximise iron absorption.
Lactose is a sugar that occurs naturally in all animal milks (including cows, goat and sheep). Lactose intolerant people have low levels of lactase, the enzyme that breaks down lactose. Most people who are lactase-deficient however, still produce a small amount of this enzyme and do not need to remove lactose completely from their diet.
‘Carb phobia’ is a phenomenon that we see almost daily in our private practice, due largely to popular diets like the Paleo, Atkins and Dukan. Confusion is everywhere, particularly when it comes to carbs and weight management.