In alot of my posts I have stressed the importance of knowing exactly what you are consuming in your food.
I thought I would share some quick tips to set you on the right track to changing eating habits and become the healthiest version of yourself!
Buying fresh and health produce and food is the first step in setting yourself for success (if you only have good foods in your cupboard and fridge, your going to consume good foods in your diet).
Don’t fall into the trap of “fat-free” marketing. If something has had the fat taken out of it, it is mostly likely been filled with sugar or preservatives to replace the fat.
Your more likely to eat less ‘full-fat’ food – making it a better than overindulging in a diet alternative and eating more than you should because you deem it to be healthier.
Only change a few things at a time. Pick one element you want to change and focus on that. Once that becomes an added habit to your everyday life move onto the next goal.
Enjoy yourself. You don’t need to cut out your favourite treats completely. Just limit the amount you consume or find natural alternatives to get that sugar hit. Keep them aside for a reward after achieving a goal you have set out for that week.
The first step is the biggest step and if you get passed that, there’s no looking back!
Here are my top 3 recommendations for the weight loss and health. They don’t involve forking out a heap of money on supplements and superfoods, nor do they involve 3049 sit ups a day.
Beware, they sound so simple and almost plain. But it is amazing how many people go straight for the difficult things (I’m thinking slim shakes and drastic diets and exercise regimes) that they forget about the foundation steps such as the following:
1. Focus on one thing not 10
Choose one thing in your diet that you would like to change, and focus on that as your goal for 1 week. Once you have mastered that change for 7 continuous days, add another goal and repeat. You won’t get anywhere if you want to change every single thing about your diet at once, your brain and emotions will explode.
If you were ever trapped on an island, what is the one fruit you couldn’t live without?
Actually no, even when we’re not trapped on an island there is one fruit we can’t live with out!
My answer to you … COCONUT!
Coconuts brighten our life and have become a necessity in the cupboard. From coconut water to coconut oil, and coconut flour to shredded coconut flakes, there’s a very little chance that coconut goes unseen and/or unheard of in our recipes.
The thing we love about coconut is that it can be used in so many ways. Not only is it the ideal option for cooking with its amazing nutrients and fibre, its also known for its valuable use as an antibacterial agent for the body, a natural source of moisturiser for skin and hair repair, as well as the benefits of helping health conditions such as allergies, rashes and cuts.
Coconut has a unique combination of fatty acids that are used by the body as a natural source of energy. There is sometimes an stigma associated with coconuts due to its high saturated fat content, however as it is a natural source of fat it means that the body can metabolizes coconut different to other saturated fats.
Another amazing benefit is that coconut can reduce appetites and help aid in weight loss. Perfect for those who are prepping for that perfect summer body. Research has found that coconut oil predominately helps with abdominal weight loss, especially in women. Did someone say bikini body with abs?
“A study of 40 women with abdominal obesity, supplementing with 30mL of coconut oil per day lead to a significant reduction in both BMI and waist circumference in a period of 12 weeks”- Authority Nutrition
THE NUDIE FOODIE TIPS OF USING COCONUT
Run a small amount of coconut oil through wet hair, placing significance to the ends of the hair to help repair and restore moisture to dry and split ends.
Use coconut as a replacement to butter – we do this on toast and it taste amazing.
After exfoliating your face and body, rub a small amount of coconut oil into the skin and let it soak in overnight. We have found a huge improvement with our skin, especially with acne, after using coconut oil.
Drink coconut water instead of soft drink. Coconut water is an amazing go-to to help rehydrate the body.
Do we need to say anymore?
As we are all aware and we promote in each and every post, make sure you are buying organic, virgin coconut oil. These can be found in all health food stores and farmer’s markets. Make sure you are reading your ingredients listings to make sure that the products you’re buying are 100% certified organic coconut oil or made from natural coconuts.
– The Nudie Foodie Team
Want more info on coconut oil? Read up on these related articles.
We love sharing healthy recipes with you all and have had such a great response with our Raspberry Cacao Slice on our Facebook and Instagram (@the_nudiefoodie).
This little slice of perfection has all the pleasures of your favourite slices without the guilt!
The raspberry cacao slice is gluten free, wheat free and refined sugar free, getting its sweet taste from naturally produced sugar found in the fruits and nuts.
The key to getting that sugary taste we love is through the use of dates. Dates are so rich in flavour and are the perfect option for getting a healthier kick of good sugar.
We hope you enjoy just as much as we do.
1 x cup of brazil nuts
1 x cup of pitted dates
1 x large banana
3 x tbsp of cacao
2 x tbsp of coconut oil
1/4 cup of fresh raspberries (please don’t use frozen as they will make the slice soggy)
1/3 cup of shredded coconut
Place in freezer to set.
According to a new article released in Gastroenterology, the official journal of the American Gastroenterological Association, carbonation found in our favourite soft drinks are altering the minds perception of sweetness making it difficult for the brain to determine the difference between sugar and artificial sweeteners.
Studies reveal that the combination of carbonation and artificial sweeteners can trick the brain making the sweet taste from diet drinks indistinguishable from those of normal drinks.
In doing so, this means the brain recognises low sugar drinks the same as normal drinks, altering the perception of consumption. Therefore making the consumption of low-sugar drinks just as bad, if not worse, then normal sugar filled drinks.
Therefore making the downfall for diet drinks is that the mind thinks it is consuming a healthier option. However the taste signals sent to the brain makes you believe you are consuming a normal soft drink, as the original cravings don’t get satisfied from the diet option of drink, therefore leaves you wanting to eat/drink more to satisfy those cravings.
Not only is the altering of the brain perception bad in carbonated drinks, the sugar intake in soft drinks can have serious health affects on our bodies. It can cause not only obesity and body weight but also issues with cavities, tooth decay and gum disease depending on the amount consumed by a person.
It has been stated that one can of soda or soft drink has up to 10+ teaspoons of sugar per serving. Relatable to our previous post, Fructose – what is it? Is it good for me?, majority of these sugars come from refined cane sugar or high fructose corn syrup (HFCS).
Our recommendations ditch the sugar and carbonated drinks and ensure your getting your daily serving of water (8 glasses a day) or our favourite, COCONUT WATER. Not only are both these drinks a natural source, they have amazing benefits to your health making them the best healthy alternative to drink.
As we are promoting the good and bad ingredients in food, we thought it was a necessity to share with you the impact of fructose in food. We want every one of you to know what fructose is and why it is important to understand how it can affect your health.
Fructose essentially is a type of sugar, that if not consumed in the right dosage or in its natural form, can lead to significant health diseases and fat intake.
There are two types of fructose; the natural unrefined fructose found in the fruits and honey, and then the highly refined fructose normally named high fructose corn syrup (HFCS). The majority of processed forms of fructose can be found as an added sweetener to food mostly found in baked goods, jams, confectionery, sauces, soft drinks etc.
It is important to understand that natural intakes of fructose from recommended servings of fruit can be beneficial to your health. However it’s the intake of highly processed sugars such as fructose added to foods that are of serious concern.
Through doing some more research into the role of fructose in our everyday life, I have found some do’s and don’ts to help us recognise and guide us through our intake of fructose.
Teresa Boyce, a registered nutrition, wrote an article for Body + Soul which indicated some beneficial tips to look out for when consuming fructose.
When reading food labels, other ingredients to look for are corn syrup, fruit sugar, levulose, D-fructofuranose, D-arabino-hexulose – all indications the product contains fructose.
Avoid the intake of cane sugar, which is a cheaper and more readily available sugar used in products in Australia.
Fructose should be taken in moderation with fibre. Sugar is primarily absorbed in the intestines, delivered into the blood stream and sent to the liver. When you consume sugar with fibre, it’s slowly released into the body, and into the blood stream, leaving you feeling satisfied for longer – and less likely to overindulge.
*You will find majority of processed foods that are high in fructose, will be low in fibre to ensure shelf life of the product. This means that when you consume these foods, they are not going to keep your hunger cravings satisfied for long, making you consume more food to ease that hunger.
So in short, please be aware of what you are consuming into your body. Although the word fructose screams FAT! don’t limit yourself from the naturally produced forms of fructose found in fruits.
DO – be mindful of what ingredients are in products your consuming.
DO – be aware of the different names that fructose can be labelled as.
DON’T – don’t limit yourself to naturally produced forms of fructose, as they can be good for your energy levels.
DON’T – don’t overindulge in fructose, whether natural or refined sources of fructose. It’s important you don’t overindulge your body with fructose as it can put strain onto your liver to breakdown fructose, causing any unbroken down fructose to turn into fat.
Remember we love feedback and any stories you would like to share with us. This is a community for everyone to express their opinions, information and knowledge about the different sugars and fats in food.