* Pineapple boosts immunity and improves blood circulations.
* Can help treat arthritis! Pineapple contains a relatively rare enzyme called bromelain that helps with the complex breakdown of proteins and has major anti-inflammatory effects! Hence helping to reduce inflammation of joints and muscles
* Aids with digestion - being rich in dietary fibre, pineapple is like a helping hand to which keep you regular and your intestines healthy.
* Helps heal wounds and protect against infection.
* Reduces risk of dementia and Alzheimer's disease
Why not add pineapple to your next smoothie or with yogurt to add a extra tang!
Breakfast truly is the most important meal of the day as it breaks your overnight fast and kick starts your metabolism! So starting your day with a nourishing meal with set the tone for your day ahead. Here are my favourite brekky options that are super quick, easy and healthy!
Protein Smoothie I love my Banana & Strawberry smoothie to kick start my day! Add a scoop of protein powder and top with crushed nuts, seeds for an extra boost! Check out my recipe HERE
Granola Parfait Combine 1/2 cup of organic unsweetened greek yogurt with 1 cup of berries, a 1/3 cup of granola and a tbsp of chia seeds.
Easy Peasy Scrambled Eggs All you need is 2 eggs 1/4 cup of unsweetened almond milk, 1/2 cup of sliced mushrooms and 2 handfuls of spinach. Whisk together and add to a pan lightly coated in coconut oil. Stir the eggs intermittently until they are light and fluffy!
Egg Bowl Saute your favourite greens (such as spinach, kale) in olive oil or coconut oil with a sprinkle of chilli flakes until slightly wilted. Add sautéed greens to bowl with two eggs (poached, fried or boiled), 1/4 of an avocado and a sprinkle of slivered almonds.
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Have you been trying to lose weight and only seeing minimal maybe even no changes? There are a few simple things that you maybe doing wrong! All it takes is a few simple adjustments to your diet, exercise regime and you will be seeing results again!
Skipping Breakfast
It may seem like a great idea to save calories but skipping breakfast almost guarantees that it will leave you consuming unnecessary amounts of calories later in the day to make up for it which can actually have an negative effect on your metabolism. Breakfast doesn’t need to be complex, it can be as simple as making a quick protein smoothie with banana and berries or scrambled eggs! All you need is a simple healthy calorie hit to jump-start your metabolism.
You are slogging out hours on the treadmill!
Increased muscle = increased fat burning! Swap the hour you spend pounding the pavement with a 30 minute weight training session. Not only does lifting weights prevent injury by strengthening the joints but it also builds lean muscle which leads to an increase metabolic rate meaning you will keep burning calories long after you have left the gym!
Not eating carbs!
Eliminating carbs can actually do the opposite! It can put your body into a state of ketosis which I think is not so good for women. Plus if you are a performance athlete you will find that your energy levels are lower and you can’t get through your training sessions well! Your body DOES need carbohydrates in order to fuel it throughout the day and to help metabolise fat. When talking about carbs, the type of carbs are very important. Starchy carbs such as pasta and potatoes will lead to weight gain but choosing healthier carbohydrates that are unrefined and unprocessed such as brown rice or quinoa or root veggies are a much healthier option! Key point: Eat them in moderation and eat them around your workouts!
No drinking enough water!
A glass a day won’t suffice but ensuring your drink 2 -3 litres per day, according to recent studies, can aid with weight loss. Filling up on water before a meal can help ensure you don’t over eat therefore helping with portion control! Also eating foods that contain a lot of water such as fruits and veggies, will help fill you up faster! And what does that mean? You eat less! If you struggle with your daily water intake, I suggest adding a few slices of lemon or some fresh berries to add a little “zing” to your water!
You don’t leave yourself time to have fun!
I know what you may be thinking, what does fun have to do with why you aren’t losing weight! Well stress is shown to cause weight gain as it triggers the body to eat more of especially the foods high in sugar and fat! Make sure you allow yourself at least 15 minutes everyday to relax and unwind. Meditation is a really great stress relief since it calms your nervous system. If you have more time take the opportunity to catch up with friends, go on a hike, a yoga class or a relaxing walk in nature.
Are you finding that you are eating breakfast, ensuring you have balanced meals and snacks throughout the day but you are still hit with mid-afternoon munchies and late night cravings??
Well, I can give you some insight into why this happens! Protein rich foods take longer to leave the stomach, therefore keeping you fuller for longer! Protein also keeps your blood sugar level steady, which prevents the sudden spikes in hunger that occur after dramatic drops in blood sugar. And since the body requires more energy to digest the nutrient compared to fats or carbohydrates you will burn more calories! Yes eating protein with each meal may help you stay full protein it is particularly important at breakfast!
Yes making protein the focus of your morning meal can take more time than slathering nut butter on toast or microwaving oatmeal but trust me it it is worth the effort! Planning is key to ensure that lack of time doesn’t become the reason behind you falling back into old patterns. You can easily overcome this by making up extra beans, vegetables or hard boiled eggs early in the week so that you have foods ready to go when you are pressed for time.
A few ways to help you transition to a high protein breakfast include…
Keep the smoothie, but decrease the fruit and any sweeteners. Add nut butter, low-fat cottage cheese or almond meal to increase the protein.
Eat more eggs. Why not bulk up the protein and the serving size by adding in some egg whites.
Add beans. Whether it be black, pinto or chickpeas – beans add both lean protein and fiber. Add vegetables. Replace your grain-based complex carbs like toast and bagels with sautéed spinach, roasted cauliflower or stir-fried peppers and onions. Try adding a handful of spinach or other leafy greens to your morning smoothie!
Eat dinner for breakfast. Lean meats like fish or chicken are just as good when eaten in the morning. Serve them up in an omelet or create a brekky salad!
Here are a few protein packed breakfast ideas to help you kick start your day right!
Berry Quinoa Parfait
1/3 cup of quinoa ¾ cup of plain low fat greek yogurt ¼ cup of blueberries ( or raspberries/blackberries/strawberries) Handful of walnuts Teaspoon of cinnamon Teaspoon of pure vanilla exact
Combine 1/3 cup cooked quinoa, 3/4 cup plain low-fat Greek yogurt, pure vanilla extract and teaspoon of cinnamon. Using 1/4 cup blueberries and walnuts, create layers of the quinoa/yogurt mixture, blueberries and nuts in a glass.
Mushroom & Tomato Omelette
2 Eggs ½ cup of sliced mushrooms ½ tomato, chopped ½ cup of spinach
Combine eggs and beat lightly. Using a cooking spray, cook eggs in non-stick pan. Add mushrooms, tomatoes and spinach in the center of omelet. Cook until eggs are set and fold over.
Paleo Brekky Bowl
2 fresh eggs 2 ounces wild smoked salmon (roughly 2 thin slices) 1/2 cup rocket 1/4 avocado, diced Squeeze of fresh lemon Pinch of freshly ground pepper
Heat a teaspoon of coconut oil over medium heat and swirl around in a nonstick pan. Slowly put 2 (unscrambled) eggs into the pan and cook until done, about 6 minutes. While your eggs are cooking, assemble your arugula, avocado, and smoked salmon in a shallow bowl. Squeeze lemon juice over everything, and sprinkle with pepper. Once your eggs are fully cooked, slide them into your bowl, and Enjoy!
