Perhaps you feel that the title of this blog is a little strange, but time and again I speak with people who make that strangulated sound, followed by the forlorn cry that the popular press tells you ‘everything’ is bad for you!

Of course, on the flip side of that are the articles that try to convince you that you must eat tonnes of food you would not normally touch with a barge poll.

The fear if you don’t eat it is that you will shrivel up into a brain dead , cholesterol-ridden, poisoned-livered zombie. If you were really going to eat all the recommended food you’d probably put on a kilo a week in unwanted weight unless you had the activity levels of a pro-athlete at the height of their training…. most of us need to go to work, so that much activity is unlikely.

Starting this month En Forme training studios, together with A Womanz Place—Anyplace are producing this blog to try to bring some sanity back to your nutrition. We hope you find this both informative and fun. If you have any ideas or questions for future articles, please feel free to send me an e-mail: kathy@awomanzplace.co.nz

Did you know….? At least 50% of your diet should be “carbs”

At least 50% of your diet should be “carbs” First of all—what exactly is a “carbohydrate”? Mostly we think of bread, pasta, rice, cake, biscuits, potatoes, etc. The list can go on and on, but in fact those fruit and vegetables that we’re encouraged to eat are also carbohydrates.

Now when you think of the recommendation to eat at least 5 portions of fruit and veg a day (of which the majority should be veg, rather than fruit), then it starts to make sense that at least 50% of our daily diet should be carbs.

But don’t let that fool you—your body still requires the cereals (e.g. wheat & rice), pulses and potatoes to the same or even greater extent than the fruit and veg. These are the real energizers that keep us going—but try to avoid the really processed forms such as white bread/ rice/ pasta otherwise you’ll miss out on all that fibre content (more on that in the future).

In fact, if you’re reasonably active and not a couch potato, then the percentage should really go up to 60% of your daily intake. So don’t avoid carbs—they are good for you, just don’t overdo the white bread!

Recommended daily intake:

• 3-5 vegetable serves/ day
• 2-4 fruit serves/ day
• 5-11 cereal & potato serves/ day

Meals & portion sizes

The most common question I get is “How much should I eat?” and “What is a serving?”. OK, I admit these are two questions, but I feel they are related. In today’s world we rush our meals (if we have one at all) and everything is bigger— bigger dishes, bigger restaurant servings, bigger ‘eyes;! We miss meals because there’s no time, so when we do finally get around to eating, we feel half starved. In fact our bodies have physiologically entered a “starvation” state with the associated changes.

The net result is that we eat fast, we eat too much, and we make the wrong choices (fats and sugars are even more appealing when we’re very hungry). It takes around 20 minutes for the products of digestion to begin entering the blood stream and for us to start feeling satisfied, so either eat more slowly and don’t feel bad about leaving food on your plate. Only eat enough to satisfy your hunger. If you must eat fast, then only eat half your food, wait for a while and then decide whether you’re still hungry and want more! Better still, would be not to leave such big gaps so you don’t get to the “starving” state. You’ve probably heard about eating 5 – 6 meals a day. It’s true, but by “meals” you can think “snacks” for at least half.

Smaller breakfast, lunch and dinner of about equal size or even big breakfast, medium lunch and small dinner, with a mid-morning fruit and nuts snack for example, and a midafternoon fruit and pottle of yogurt; finishing the day with a couple of biscuits and a glass of milk. Yes—biscuits, but not too much cream or chocolate please!

Bircher’s Muesli — a healthy variation

Ingredients:
100g rolled oats
200g strawberry yogurt
½ cup milk
½ cup apple & blackberry juice
60g dried fruit & nut medley
1 diced mango or other seasonal
fruit (try orange & apple
combined, or stone fruit, etc)
This is one of my favourite breakfasts. The recipe was originally derived from Weight Watcher’s and indeed, if you are on a low fat diet, you should use low fat yogurt and reduced fat milk. The ingredients here are sufficient for 4 small or 3 medium sized servings.

Method:

1. Combine all of the ingredients except for the mango (or other fruit) together in a bowl. Cover and refrigerate for at least 4 hours, but preferably overnight.
2. Eat & enjoy!

N.B. Oranges & apples can be added with all other ingredients

About the Author

Kathy acquired a BSc (hons) in biochemistry & pharmacology and subsequently her PhD from London University by researching an aspect of metabolic biochemistry in type I diabetes. Using her scientific background, Kathy made her mark in the service sector of the pharmaceutical industry whilst studying for her marketing qualifications from the UK Chartered Institute of Marketing. Following her studies in fitness and sport’s therapy, and gaining her Diploma in Personal Training with Premier International, she has developed her career through gaining experience both as a fitness instructor, and subsequently setting up a successful mobile personal training & sport’s therapy business prior to immigrating to New Zealand.