I have learned to keep your goals to yourself...

Lunchbox Ideas

Cut out those naughty afternoon snacks and prepare a nutritional lunchbox like I did...

Meatballs, Tuna Tart, Ham & Bacon Quiche, Raw Veggies, Raw unsalted nuts and a fruit.

Healthy Tuna Tart - Recipe

My own Healthy

Tuna Tart

Ingredients:

2 slices Wholegrain Bread

250ml low fat milk 

30ml Butter or Margarine

170g-1tin Tuna in water, drained

3 large eggs

15ml dry parsley

250ml grated Cheese

1 chopped onion

Salt and black pepper

Preheat the oven to 180'C

Mix all the ingredients. Bake in the oven for 20-25min

Sprinkle pumpkin seeds on top and eat!!!

Whole Wheat vs Whole Grain

There can be some confusion when it comes to choosing whole wheat or whole grain and the differences between the two. Whole grain and whole wheat look very similar. Sometimes you cannot tell the difference between the two without tasting them. Whole grain has a richer taste than whole wheat does. Whole grain has a more darker texture than whole wheat does.

One of the main differences between whole wheat and whole grain is the process used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value . However, whole-grain flour does not go through this refining process, and maintains the natural level of nutrients.

Here is a chart which distinguish both at a glance.

All in all, Whole Grain bread wins in this battle. Some may argue, however eating any food that hasn’t gone through a refining process is always better over processed food. Also for those who want to try and minimize sugar spikes will choose whole grains over whole wheat.

http://ljayhealth.wordpress.com/2012/07/28/whole-wheat-vs-whole-grain/

Motivation

Lunch from Saffron Surf...

Time was no excuse to miss a Nutritional lunch today...

I asked a Local restaurant two doors down from work, to fix me up with this delicious Chicken Stir Fry!!!

Menu 2

Breakfast

Plain Yogurt & Mixed Berries

Mid Morning Snack

1/2 cup Biltong

Lunch

Whole grain Chicken wrap & fruit

Afternoon Snack

2 Rice Cakes with Nut Butter & Pumpkin Seeds, 1 Fruit

Dinner

Beef & Veg Stir Fry

Products

Nature's Choice Nut Butter - Dischem Pharmacies

Tia's Muesli - Dischem Pharmacies

Tips

Portion Size your plate:

1/2 vegetables

1/4 proteins

1/4 whole grains or starch

Weight Progress

27 January 2014

Starting Weight: 94kg / Size 16

Week 1: 89.6 kg

I feel great losing 4.4kg in the first week, it wasn't difficult at all to stick to the good  "stuff":-)  I had some headaches, but I feel great.  I'm not bloated anymore, I have more energy and I lost a lot of "water weight"... I'm Happy:-) 

17 February 2014

87kg

Lost 7kg!!!  My Goal this week: 85kg

Thumbs up!!! 

Supplements

Solgar: Available at Health Shops

Real Thing: Available at Dischem Pharmacies

Resources

Marié Petrelis

BSocSci FdSc DipION MSAANT

NUTRITIONAL THERAPIST

0781637335

www.path2health.co.za

mariepetrelis@yahoo.co.uk

Patrick Holford

Optimum Nutrition Made easy

The Body Book

Feed, move, understand and love your amazing body

CAMERON DIAZ

with SANDRA BARK

The Gabriel Method

John Gabriel

7min Workout App

 

Wikipedia 

The Free Encyclopedia

About Nutrition - Wikipedia

The "Nutrition Facts" table indicates the amounts of nutrients that experts recommend to limit or consume in adequate amounts.

Nutrition is the process of breaking down food and substances taken in by the mouth to use for energy in the body or it is the process of obtaining and consuming food. By practicing a healthy diet, many of the known health issues can be avoided.

The diet of an organism is what it eats, which is largely determined by the perceived palatability of foods. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, and preparation. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions. Clinical nutritionists are health professionals who focus more specifically on the role of nutrition in chronic disease, including possible prevention or remediation by addressing nutritional deficiencies before resorting to drugs. While government regulation of the use of this professional title is less universal than for "dietician", the field is supported by many high-level academic programs, up to and including the Doctoral level, and has its own voluntary certification board, professional associations, and peer-reviewed journals, e.g. the American Society for Nutrition, Nutrition Society of India, Food Scientists and Nutritionists Association India, Indian Dietetic Association and the American Journal of Clinical Nutrition.

A poor diet may have an injurious impact on health, causing deficiency diseases such as scurvy and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome;  and such common chronic systemic diseases ascardiovascular disease,diabetes,and osteoporosis.

Menu 1

Wake-up

This is something Cameron Diaz is doing every morning after brushing her teeth...

Down a litre of water!!!

Just to start your day... It flushes out your digestive system and gives you a head start with energy... "It wakes you up"

http://www.dailymail.co.uk/tvshowbiz/article-2540518/Cameron-Diaz-chugs-litre-water-20-seconds-chatting-bowel-movements.html

9:30 am. Breakfast:

I should have had my Breakfast earlier, but I'm still getting into this routine... I never used to have breakfast before, I'm sure my body is already thanking me:-)

2 Egg Omelette with, tomato, medium fat cream cheese and avo.

11:30 am 

Mid Morning Snack:

Sliced Mango & 1 Glass Water

15:00

Lunch:

Wholegrain Tuna Sandwich & 1 Glass Water 

16:00

Snack:

Two Rice Cakes with thinly sliced cheese

18:00

Early evening snack:

Unsalted Mixed Nuts

20:00

Dinner

Chicken Salad and one fruit

1 Glass Water