Nourished Nutrition Health & Wellness

Wanting a complete protein that is plant based and not a grain? Look no further than Quinoa or Amaranth. They are a seed and not a grain and are actually part of the spinach family. They are a great source of complex carbohydrates and complete proteins. They make a great substitute for rice etc. And I think they are pretty tasty!

Easy Tips for Eating on a budget

🍏Buy veggies and fruit from local markets. They will be seasonal and fresher and cheaper

🍏Buy cooked chooks at the end of the day from the supermarket (if you can afford it - buy a couple.) With the extras, strip the meat off the bone and bag into portions and put in the freezer to grab and go or to add to stir fry's at a later date))

🍏Lean mince can be expensive. To make your own, buy a whole lean roast, chop and then mince in your food processor. Same with chicken mince. Buy chicken breasts in bulk on sale and chop and put through the food processor.

🍏Add a tin or two of kidney beans to meat dishes to make the meat go further and to make the meal a little healthier with more vegetable matter.

🍏When buying beef, buy the cheaper cuts and cook in the slow cooker. Then portion into portion sizes in containers

🍏If you load them with a variety of vegetables, stews and casseroles are healthy cheap meals.

🍏Use frozen veggies for these meals. Cuts the cost significantly

🍏Get some cheap tubs from Kmart and make your own home garden. Growing your own can be rewarding and you can always swap with others if you have too much or freeze and preserve.

There are so many things you can do to reduce the cost of eating well. Eating well does not need to be bland, boring, or chicken, rice, and broccoli for it to be healthy.

How much protein is that?
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If you talk to anybody in the health and fitness industry, they will all tell you to eat more protein. Protein, as a macronutrient, is the most important of all as it is responsible for so many functions within the body, including hormone and neurotransmitter regulation and production, muscle growth, healthy skin, hair and nails.

So how much do we need?
Well when you talk to a lot of women they say that they get enough protein. But do they. They may have an egg at breakfast on toast, a tin of tuna (little tin) at lunchtime with their salad, and then a tiny piece of chicken or steak at dinner time.
That all adds up to maybe just over 50grams of protein a day if you add the trace amounts of protein from other food sources.

The guidelines recommend .8-1gm per kilo of body weight – but this is minimal amount to prevent ill health. What we actually need is closer to 1.2 to 2grams per kilo of body weight. The older we get the more we need.

So if you are 70kilos and we base it very loosely on the 1.2grams per kilo of body weight, then we will need to eat around 89 grams per day. If you are exercising, I would look more to 1.6-2grams per day per kilo of body weight and if you are over 60years of age, closer to the 2 grams per kilo of body weight per day.

So how much protein is in my food? Below is a few common protein foods.

• 1 x egg = 5 grams of protein per whole egg
• 120gms lean chicken – 31grams of protein per serve
• 100 grams Greek Yoghurt – between 6 and 9 grams per serve.
(This is not Greek style yoghurt – but Greek Yoghurt)
• 20grams peanut butter – 4.4 grams (but be careful it comes with a whopping
10grams of fat which is 90kcals or 377kilojoules, which can quickly add up)

Need help with balancing your nutrition? Get our free Nutrition 101 e-course. Link below.

OF PRIMARY IMPORTANCE
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The western diet today is full of highly processed carbs and meat products. Heck – even the plant based stuff has gone from actually being plant based to being highly processed these days.

And, for the sake of our health, we need to step away from many of these processed foods and get back to basics. You know – like the food our great grandmothers put on the table.

They knew something when they did the meat and three veg. It may not be very exciting and to be honest there is a lot of really tasty and interesting things you can do with the ingredients of meat and three veg.

Both should be a priority in our daily nutrition, but lets discuss the “meat” .

So we aren’t literally just talking meat here – it could be seafood, poultry, or it could be tofu, or it could be beans and legumes – we are actually talking protein.

The name itself is suggestive to how important it is to our daily lives. The root of the name is from the Greek proteios, meaning “first place” or “primary”. And it is exactly that. It is the macronutrient that is of primary importance.

For many people, they assume that consuming protein is solely for the purpose of building muscle.

So let’s deal with this myth.

If you consume protein, you will not magically start building muscle and look like a body builder. There – I said it.
The protein is actually used to repair the muscles AFTER exercise as opposed to building said muscle for no reason.
Protein, when consumed is broken down into amino acids. These amino acids are responsible for the following purposes within our bodies.

• TISSUE REPAIR. So this deals with the constant breakdown and creation of cells within our body to rebuild tissue or even just to maintain tissue. What am I referring to? Ligaments, tendons, muscle etc.

• TRANSMITTING MESSAGES THROUGHOUT THE CELLS. These are called neurotransmitters and examples of such are dopamine, gabba, norepinephrine and serotonin. Without sufficient consumption of protein, there is decreased activity of neurotransmitters and research has found that a low protein diet (particularly in the elderly) can result in dementia. (It is also responsible for low memory function in all ages)

• HORMONE PRODUCTION. Some of the protein we consume gets broken down into peptides and is then used for hormone production such as insulin, thyroid hormones etc.

While the above is a very shortened and not a thorough discussion into how proteins work within your body, you can see protein plays an important role in keeping our bodies health.

When we consume protein, as I have mentioned previously, (during the digestive process) they get broken in Amino Acids. There are 20 amino acids, of which 9 are necessary and unable to be made by the body. These 9 amino acids are called essential amino acids. And we need to get them from the protein we consume.

For those into supplements, you will have heard of EAAs and BCAAs. EAAs are essential amino acids (a product which contains all the 9 essential amino acids) and Branched Chain Amino Acids. For my money, choose the EAAS as they are a more balanced product.

But we don’t need to spend money on supplements though to get sufficient amounts of the 9 essential amino acids. We can get them from the foods we eat naturally, and by adding variety to the proteins we consume daily. Ie/ don’t have all three meals just consuming chicken, add some beef, or tofu or beans and legumes or seafood into the mix.

So how much do we need?

Well there are more and more findings out there that while it is currently recommended to have .8 to 1 gram per kilo of bodyweight, we actually need between 1.2- 2grams of protein per kilo of body weight for health. Once you get past consuming 2grams of protein per kilo of body weight there is little benefit.

Many would consider this a high protein diet and have concerns with regard to kidney disease. So, let me address this here.

1. If you are a healthy person (no renal disease or do not have a disease such as PKU) then the amounts discussed above show no adverse effects.

2. If you have renal disease, then you must work with your doctor/dietician and the .8-1gram per kilo rule generally applies to your protein consumption.

3. Amounts over 3grams per kilo of bodyweight has been sited (pub med studies) as possibly resulting in digestive, renal, and vascular abnormalities

So, to summarise that all up for you guys. Protein is vital to our physical and mental health. It is responsible for not only tissue repair but also hormone and neurotransmitter production. There are 9 essential amino acids in protein that are required for our body to function well and, no, you don’t need to “buy” the supplement – you can get them through eating a variety of different protein sources. Protein is not responsible for renal issues in a healthy person until may be if you start consuming over 3 grams per kilo of body weight daily. If a person has renal issues, then they must work with a doctor/dietician to find the appropriate amount of protein daily – which is generally in the range of .8-1gram per kilo of bodyweight daily.

So…… with the above in mind, make sure you are including a good source of protein in each of your meals daily!

If you need help with your nutrition, book a chat to see what we can do to help you get on track. https://justmoveithealthfitness.as.me/PrivateChat

Are you tired of feeling sluggish and not knowing what to eat? There is so much information on the internet and it can be super confusing. Let us help you to sort out your nutrition requirements today!
Our team of super friendly and certified nutrition coaches will work with you to create a personalized plan that fits your lifestyle and goals. We'll give you all the support and guidance you need to make healthy changes that stick, so you can feel your best both inside and out.
Plus, our meal plans are packed with yummy and nutritious recipes that are tailored to your taste buds and dietary requirements. Say goodbye to boring meals and hello to tasty dishes that leave you feeling satisfied and full of energy.
Ready to take the first step towards a happier, healthier you? Sign up for our nutrition coaching and meal plans now!
Are you tired of feeling sluggish and not knowing what to eat? There is so much information on the internet and it can be super confusing. Let us help you to sort out your nutrition requirements today!
Our team of super friendly and certified nutrition coaches will work with you to create a personalized plan that fits your lifestyle and goals. We'll give you all the support and guidance you need to make healthy changes that stick, so you can feel your best both inside and out.
Plus, our meal plans are packed with yummy and nutritious recipes that are tailored to your taste buds and dietary requirements. Say goodbye to boring meals and hello to tasty dishes that leave you feeling satisfied and full of energy.
Ready to take the first step towards a happier, healthier you? Sign up for our nutrition coaching and meal plans now!

As we approach menopause, the lack
of estrogen plays an effect on our bodies ability to
manage inflammation. When we experience this kind
of inflammation, we can apply nutritional practices to
support our body and reduce the levels of inflammation
we feel. One of the best natural spices to help us
manage inflammation is tumeric. However, tumeric is
very difficult for our body to absorb and so to help the
absorption to be more effective (in fact 2000% more
effective), we can combine it with black pepper
(pepperine) and a fat. Below is a recipe for a great
pre-bed drink which takes full advantage of the
anti-inflammatory properties of tumeric.

If you want to know more about inflammation and our
bodies once we have started on the menopause
journey, jump on over to our facebook group as I will be
putting a heap of posts in there on inflammation at this
stage of our lives and some of the steps we can do to
support our bodies at this stage of our lives.
Join the group here -
https://www.facebook.com/groups/womenshealthylifest
ylegroup

To get this recipe, click the link below:
https://tinyurl.com/goldenmilklatte

Many of my older ladies love their Muesli and breakfast cereals. However, they are inclined to grab the commercial ones - which doesn't support them well at this time of their lives as many are high in sugars. So here is a quick one that is full of phytoestrogens for estrogen support and will not spike blood sugar.
INGREDIENTS:
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Dry Ingredients
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🍏 1/4 cup of Steel Cut or Traditional Oats
🍏 1 tbsp Flaxmeal
🍏 1 tbsp Sunflower Seeds
🍏 4 walnut halves broken up
🍏 1tbsp slithered almonds
These ingredients can be made up in advance in containers for run and go breakfasts.
Wet ingredients:
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🍏1/2 grated apple
🍏1/2 grated carrot
Serve with 1/4 cup of your favourite greek yoghurt (very little or no lactose) or your choice of milk.
Can be mixed up the night before and left in the fridge for overnight oats.
Enjoy!

A) Raw! with dip (Hummus, Tzatziki, Babaganoush.... whatever dip you love).
B) Roasted! A little extra virgin olive oil, salt and herbs go a long way.
C) Steamed because I don't care about flavor ;)
D) Nope - they can stay out in the garden where they belong!