#banting #NSNG #LCHF #healthyeating #weightloss

Taken from:
101 Banting Pointers by Martie Nel

An overview of how Banting works and valuable information for new banters, you cannot get to your destination if you do not know the plan!!!

1. This is not a “diet” on which you go on and come off after weightloss. It’s not a quick fix diet. Eating the ‘Banting’ way which means a Low Carb High Fat diet is a lifestyle. It becomes the new normal way of eating for you.

2. Banting is not for everyone. If you are not carbohydrate intolerant, you probably won’t lose weight. If you have always been lean and metabolised carbohydrates well, you may not benefit from changing to LCHF.

3. One of the signs of being carbohydrate intolerant include getting drowsy after eating food containing carbs or sugar – usually about 2 hours after eating. Most times this occurs after lunch – in the middle of the afternoon.

4. If you are sensitive to carbohydrates, you will most probably gain weight around your waist and not your hips and thighs.

5. If your weight goes up and down a lot, you most probably will benefit from changing your diet to a LCHF way of life.

6. Carbohydrates are addictive, so if you are carb intolerant you will find yourself reaching for them more and more, even though you are no longer hungry.

7. If you are a habitual snacker or emotional eater, you probably are sensitive to carbs and should follow the Banting way.

8. If obesity and weight gain around the waist run is something that your parents or grandparents struggled with, you most probably will struggle with it too. A lifestyle of low carbs will benefit you.

9. What’s your favourite food? If the answer is cake or carbs, you most probably are addicted and could be carbohydrate intolerant.

10. If there is diabetes in your family, you are at high risk for being insulin resistant and need to cut back on sugar and starch.

11. Premenstrual tension improves when you cut out carbs and sugar.

12. Starting the day by drinking two glasses of water on an empty stomach can help in weight loss and helps prevent constipation.

13. Eating a LCHF diet is not permission to eat as much as you want. You still need to employ some calorie counting, appetite control.

14. Before eating, think about exactly how you are feeling. The process of eating actually starts in the mind. Ask yourself if you are hungry, thirsty, bored, emotional. Eat when you when you are hungry – stop when you are full.

15. The core principle of Banting is eating real food. These foods are foods that satisfy and they are the ones you want to focus on.

16. Probably, the most beneficial food to add to your diet is one that contains all the nutrients, enzymes and protein to create a living creature – that’s a simple chicken egg. It’s a power packed high protein food bomb designed to enhance your health.

17. Eating foods that are high in protein and fat are the answer to hunger satisfaction.

18. When you fill up on carbohydrates such as bread, cereal and refined sugar laden pastries, you may feel full but that soon wears off and you can find yourself snacking all – day – long.

19. Make sure you start your day with high protein and high fat foods. These include eggs, bacon, sausage, berries, full cream, double thick natural Greek yoghurt, avocado.

20. Leave off the menu overt carbs such as rice, potatoes, pasta & bread.

21. Replace sweet dessert with strawberries and cream.

22. One of the biggest challenges to controlling appetite is food cupboards & fridges stocked with tempting treats, guaranteed to ambush any attempt at resistance. If it’s there, you will eat it.

23. Get rid of the high carb, high sugar items in your home – biscuits, rusks, ice cream, sweets, cake, chocolate bars. Don’t buy the stuff in the first place.

24. Don’t go shopping when you are hungry – that also leads to temptation of buying a quick snack to curb your hunger pangs.

25. Replace the carbs in your home with options you can eat – salad ingredients, cheese, olives, raw nuts, biltong sticks, berries, cream.

26. Continually be aware that you must eat when you are hungry, and not when you are bored, stressed, thirsty or tired.

27. Keep Occupied. If you are busy with a project that takes up time, energy and interest, you’ll find food suddenly takes a secondary place in your life.

28. Instead of constantly thinking about food, you’ll start thinking about something else. Find your passion and start working on it. It may be people, or music, or writing or it may even be food!

29. If food is your passion, start researching the healthy foods that will enhance your life and not make you sluggish.

30. If you find yourself bored and needing something to do to prevent yourself from eating for the sake of having nothing else to do, go for a walk, do a puzzle, read a book, visit a friend.

31. Stay Hydrated. Replace fizzy drinks & alcohol with water. You don’t need to drink soda to be refreshed.

32. Carry a bottle of water with you and drink to thirst. If you have water handy, you won’t be tempted to eat if it’s fluid you need. Some say to drink a glass of water before eating also helps prevent overeating at a meal.

33. If you are carbohydrate intolerant, make sure you also cut back on fruit, as it is a primary source of sugar. Limit yourself to one serving a day, preferably strawberries.

34. Fish is a great Banting food and it suits non-Banters too. Tuna, salmon, hake, haddock, yellowtail, sardines – all great protein foods that will satisfy you and keep your blood sugar levels stable.

35. Avoid: bread, potatoes, rice, pasta, cous cous – no overt carbs at all eg cake, pizza, rusks, muffins, etc! No peanuts.

36. There are nuts you can eat: macadamia, almonds, cashew (avoid salted and roasted), pumpkin seeds, sunflower seeds, sesame seeds, flaxseed soil (Prof Tim says it really helps with raised blood pressure).

37. All vegetables grown above the ground are Banting friendly, specially leafy greens, like spinach, broccoli, cauliflower and cabbage.

38. Gem squash, baby marrows are good as well as lots of salad laden with lettuce, cherry tomatoes, red pepper, carrots, mushrooms.

39. When it comes to dairy, aim for high fat products. Full cream (double if you like) Greek (unsweetened, unflavoured) yoghurt. Once you are off sugar, you will love it. Cream! I put cream on my breakfast and in my coffee. It’s great. Full cream milk. Cheese, Eggs. Butter (ditch margarine – more about that later).

40. However, too much dairy may hinder weight loss, so find a balance with how much you eat.

41. LCHF eating has got to become a way of life. By eating LCHF, you may find you lose weight quickly, which if you need to, is great, but for your health, you should view it as a marathon and not a sprint.

42. Some people are thrilled at the idea that they can have seemingly unlimited fat, but don’t be misled by what that means. To start with, it doesn’t mean you can eat anything that you think is ‘fattening.’ Cake is fattening. You have to learn the difference between fat and carbohydrates.

43. Carbohydrates (including sugar) are found in almost everything we eat. They are there in differing amounts. Some are high in carbs – others low. Learn to read the labels on the food you buy.

44. Most ‘health’ products that come in tins for making up of meal substitute ‘shakes’ are high in carbohydrate.

45. Most weight loss programmes that include “low fat” anything, are high in carbohydrate.

46. All ‘low fat’ products in the store fridges or on the shelves are high in carbohydrate. Avoid them!

47. Carbohydrate makes you fat! Fat doesn’t.

48. The basic principle is that when you eat a stack of carbs, your body uses those carbs for energy and stores the fat you eat…. where does it store it? Around your waist! The ‘beer belly’, the ‘big gut’ – that’s where the fat is stored.

49. To get rid of that fat, stop eating carbohydrates. Eat more good fat in your diet, so the body uses the fat for energy.

50. Almost all food contains some carbs, so that’s why this lifestyle is LOW CARB, because you cannot get away from eating some carbs.

51. When it comes to oils, watch what you buy. Olive oil, avocado oil and coconut oil are the ones you want.

52. Sunflower oil is out!

53. Fry food using butter. Olive oil undergoes an unhealthy change when heated beyond a certain temperature. Dump margarine altogether. Butter is better.

54. There are enough foods in the LCHF/Banting shopping basket to keep you satisfied. One of the great things about LCHF is you don’t go hungry. The onus is on you to do the research.

55. When you pick something up in the supermarket that is packaged, read the label to see how much carbohydrate it contains per 100g. You’re aiming for food stuff that contains less than 7g/100g. The less the better.

56. The average person is aiming for about 50g of carbs per day. If you are diabetic, maybe even less.

57. If you find you have reduced carbs to 50g per day and you are sluggish and lacking energy, clearly you need more! On the converse, if you find you are eating 50g carbs per day and not losing weight, clearly you need less. What works for others, may not work for you.

58. Eating the Banting way is essential for diabetics and that’s been proven by a Swedish study. Another study says that eating low carb diet is best for treating both type 1 and type 2 diabetics.

59. Artificial sweetner is no encouraged in this lifestyle. It is believed that non-caloric sweeteners still contribute to increasing hunger and result in a continued craving for sweet food.

60. What is surprising is that the pancreas starts secreting insulin at the anticipation of sugar arriving, so when no sugar comes, the blood sugar level drops and hunger pangs begin.

61. Beer promotes fat storage as it contains more than alcohol. It also have fast digesting carbs, resulting in a rush of insulin and a rise in blood sugar level. It promotes fat storage around the belly – hence the term ‘beer bop’.

62. Red or dry white wine does not have the same effect as beer because they contain less sugar and carbohydrate. Be careful though, too much alcohol will slow weight loss.

63. Babies should not be raised on carbohydrates. The development of their brain requires fat and protein.

64. When starting a baby on solids, avoid baby cereals and baby food that is laden with sugar. Rather process your own vegetables and meat and feed them that.

65. Children who are obese at a young age are most likely already carbohydrate resistant and will benefit from changing to Low Carb lifestyle.

66. A great breakfast for school going children is bacon and eggs with sausage and and perhaps even some of the previous night’s protein. That will be sure to see them through to lunchtime.

67. The reason why children get fat is not because they have occasional sweet snacks for a treat over their birthday or Christmas, but rather that we are filling their lunchboxes with sugary treats, which falsely suggest they useful for energy.

68. Lunchbox treats for children could include biltong, dry wors, boiled eggs, cheese or nuts and seeds. Replace sandwiches with seed crackers.

69. Embracing a LCHF lifestyle during pregnancy is absolutely possible. In fact it is probably beneficial and may even prevent gestational diabetes and extra weight gain.

70. Ditch margarine. Use butter. Why? Butter is made from cow’s milk. The fatty part of cow’s milk is churned until it becomes butter! End of story. Margarine is made with vegetable oil, which is liquid at room temperature. To make it harder it has to be processed and this is done by ‘hydrogenation.’ Hydrogenated fat is bad for you.

71. Margarine also contains colourants, emulsifiers and other artificial ingredients.

72. Butter is high in calories and if you need to watch your calorie intake, you may prefer to use olive oil as a butter substitute.

73. It is becoming known that animal fats do not influence your cholesterol as much as previously believed. If you have a familial history of high cholesterol, you do need to watch your intake of dietary cholesterol.

74. Banting is a low carbohydrate and high fat way of eating. It is not high protein, but rather moderate protein.

75. Best foods to eat are those that grow on a tree or plant and look like what they are.

76. Try to avoid anything that it is in a box, a tin, or a packet. If it has a long shelf life, it’s probably loaded with preservatives.

77. If you want to get a good idea as to whether you are pre-diabetic ask your GP to test your HBA1c. It measures the percentage of glucose in your blood over the last 3 months. Drive for 5%.

78. Don’t be afraid of fat – the fat of grass-fed free range animals is fine to eat.

79. When choosing food, choose from free range organic variety.

80. Try not to snack. It’s easy to do when you are bored. Train yourself not to.

81. Don’t eat when you are not hungry!

82. Cut sugar out of your diet. Do not add it to tea or coffee. Drink water instead of fizzy drinks laden with either sugar or aspartane! It’s amazing how your taste buds adjust – very soon you learn to appreciate the real taste of natural food.

83. Honey is sugar – avoid it.

84. We tend to eat far more than is necessary to sustain us. When you have got your appetite under control, you will discover that you can live energetically without grazing through the day. In fact, you will discover two meals a day perfectly sustainable.

85. Most people are attracted to a LCHF lifestyle because the hope it will result in weight loss, but that’s not the only reward. Cutting out sugar results in much clearer skin. Stomach ailments such as pre-ulcers have been known to clear up. Irritable Bowel Syndrome is helped by the diet and skin irritations such as eczema have also been seen to improve.

86. You don’t get hungry eating LCHF – the food is filling and the lifestyle sustainable.

87. Use full cream in tea or coffee instead of milk to cut down on the amount of sugar.

88. Bullet proof coffee usually is 1 tablespoon of unsalted butter melted with 1 tablespoon of coconut oil, whisked well and added to a cup of black coffee. Guarantee to give you a boost that will last several hours.

89. For baking, look out for almond flour or coconut flour as low carb substitutes for wheat flour.

90. Make use of cauliflower to make cauli-rice or cauli-mash to substitute for rice and mashed potato.

91. You can also use cauliflower mashed with a little almond flour to create a pizza base.

92. It’s very difficult to get your head around the idea of going through life without cake – let it be a treat from time to time and not a weekly event.

93. Dark chocolate is acceptable – the darker the better, so aim for 70% at least and none of the flavoured varieties.

94. Regular peanut butter is loaded with sugar and processed (in sunflower oil) peanuts, so it’s off the Banting list. Do look out for macadamia nut butter or you can even try and make your own by processing macadamia nuts until they are smooth and ‘spreadable’. Then at least you will know what you are eating!

95. Fruit is laden with sugar so use it sparingly. But a nice lunchtime snack, is two thin slices of apple, spread with macadamia nut butter and a piece of cheese.

96. Keep left over dinner meat for breakfast the next day.

97. Try and find a dietician who follows this lifestyle – go for at least one consultation to assess your needs.

98. Expect some opposition if you start eating this lifestyle. Not everyone believes that it is beneficial. Be patient and find common ground that everyone can enjoy such as Greek salads, vegetable dishes, fish, ostrich meat and meals using avocados, olives and feta cheese.

99. Do as much research as you can online to find recipes and new exciting creative Banting meals.

100. Eating this way takes some initial discipline to be successful. Once you have seen the results and renewed energy, you will be more motivated to continue

101. LCHF/ Banting eating is individual to each and every person who tries it. Each of us are unique. There is balance to be had in embracing this eating plan. You are responsible for finding it. 

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What is it about the first of the month! 

  

How many healthy eating plans, diets or exercise plans start and fail within a short period of time?

The penny has finally dropped for me – as when I am feeling accomplished at work it has an impact on my home life, resulting in less stress and feeling more empowered in my life including gym and diet. 

My job is stressful and I often bring it home with me and if I don’t do it, it sits there staring at me and mocking me so consequently I feel too guilty to go to the gym which then has the downward spiral with the diet. The “why bother” syndrome!

The whole work life balance is something that can really go out of kilter and so for me I know I must address it in order to accomplish the other small achievements.

My goal is to celebrate my small accomplishments and leave work at work! 

Burn fat with fat

JsMe  

Love this article shared…..

” A recent article has a few take home points that I would contend. The article suggests that eating before a workout is critical so that the body stays away from cannibalizing its own muscle the moment you break a sweat. Additionally, it suggests that the body strictly burns sugar for energy. Finally, the article proposes that stocking up on sugars prior to exercise is the answer to avoid bonking. Sounds like the traditional line from the typical performance nutrition “expert” who has neglected to understand the real story behind pre-workout fueling. Lets review the facts about fueling the body as I explain my points of contention. 

WHAT YOU NEED TO KNOW ABOUT HOW THE BODY IS FUELED

The body has an alternative, more efficient and effective fuel source other than sugars: fat! 

When you load up on carbs before activity, the body will choose the sugar every time.

This means that your body never has a chance to get into a state of fat burn. It’s amazing to me that everyone who breaks a sweat during a workout is in some way motivated by burning fat, but so many insist fueling with sugar. 

Burning primarily sugar for fuel is a devastating error in the quest to shed body fat. Not only does it mean that you limit your chances of torching body fat but the cost of running on sugar at the cellular level is much greater than the cost of burning fat. The article at the root of this discussion suggests that ATP is a naturally occurring energy source in the body. ATP is indeed the currency of energy in the body but saying it is “naturally occurring” is misleading. It is produced by converting either sugar or fat into a usable energy source.

ATP is indeed the currency of energy in the body but saying it is “naturally occurring” is misleading.

Dumping out your piggybank of carbs or fats at your body’s cash register and expecting your body to give you energy in return would be like dumping your piggybank of american coins and dollars on the counter of a store in Canada. They are going to ask you to convert your American dollars into Canadian currency before making the sale. The point is that the body requires you take your carbs (sugars) and fats to the bank for exchange into the proper currency. The bank is your cell (specifically the Proton Pump) and the proper currency for usable energy is ATP. 

TAKE NOTES – THIS IS BIG

You get taxed on converting sugars into ATP differently than you get taxed on converting fat. Within the cell, during the conversion of sugar into ATP there are three compounds of Carbon Dioxide that are produced as a byproduct of the conversion process. When you bring fat to the cell to be converted into ATP only two compounds of CO2 are produced as a byproduct of the conversion process.

In other words the tax on converting sugar to ATP is 30% greater than when you convert fat into ATP. CO2 makes the cellular environment more acidic. A more acidic cell sounds to me like something to avoid, but here’s exactly why it’s the opposite of good: the lower pH environment in the cell results in less ATP production by the Proton Pump. Less ATP equals less available fuel or energy. 
See the Proton Pump pumping out ATP (gold nuggets) in this cellular animation video from 1:10 – 1:30:

SOLUTION

Direct your body towards burning your own body fat for energy. Eating cereal and “energy bars” before exercise is not the way. Eating primarily healthy fats and proteins no sooner than 2-4 hours prior to exercise and pumping the brakes on the carbs until after the gym is one way. Taking in the healthy fats more regularly trains your cells how to use fat for fuel more efficiently. The post-training carbs will top-off any depleted glycogen stores just in case you ever need them. Only thing is you may not need them very often if you are regularly burning fat for fuel – converting fat into energy equals more gold nuggets of ATP available to do more work with! 

TAKE TO THE TRENCHES

Start slow and give this a try before your less intense, shorter workout days to get used to it. Keep in mind that unless you are hungry there is no law that says you must eat before you break a sweat. Assuming your goal is fat burn then exercising on an empty stomach is one way to become a fat burning machine!

IF YOU LIKED WHAT YOU READ HERE, BE SURE TO SHARE IT.  

@tdathletesedge #paleo #paleodiet #crossfit #TDAE

Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach for the Los Angeles Lakers and President of TD Athletes Edge, where he provides fitness, recovery and nutrition guidance to aspiring and professional athletes. For training advice, visit http://www.tdathletesedge.com and follow him on Twitter/Instagram through @tdathletesedge. 

References:

Powering the Cell: Mitochondria [Motion picture]. (n.d.). https://www.youtube.com/watch?v=RrS2uROUjK4.
Special thanks to Dr. Cate Shanahan and Luke Shanahan for helping me to explore the goldmine that is the Proton Pump.”

And so it begins……….again!

So one month to go until Christmas and possibly the most social time of the year I have decided to embark on my new and healthy eating plan. Having joined some groups on Facebook, Banting, paleo, NSNGUK and Vinnie T as an observer I am going to adapt their plans to something that will work for me! I am responsible for my weight loss so I need to take responsibility for what I eat and hopefully what exercise I can fit into my schedule so no more moping I am manning up!

Salmon coconut oil and lime!

Looking forward to trying out this dish. I am marinating the salmon in lime juice and some coconut oil, it smells amazing!

Will cook with stir fry veg, ginger and garlic in a little coconut milk can’t wait! TOH needs to hurry back from the gym!

Feeling much more positive and seem to be getting back to where I was last weekend. Goodness only knows what happened 4 glasses of wine and 2 bits of cake and I seem to have put on 4 pounds!!

The importance of water…..

Believe me I do like a drink of water but being faced with a pint of it first thing in the morning is quite daunting! I do manage to drink it but I confess it’s not easy!

My water levels are low according to the magic scales. I have battled with increasing my consumption and nearly everyday have had 2 litres at work plus a further two pints at home. So why is it my levels are low?

I know I do not sweat excessively – sauna last night TOH was literally melting and I just glowed! What’s going on maybe I am not that overweight perhaps it’s just excessive water retention! I have increased my water levels massively I reckon 3 fold but why are the results not showing.

So me and TOH are both doing well overall with our healthy eating, more concentration on strength exercises and an increase in protein and fat and hopefully there will be some better results in the next 2 weeks.

Healthy dinner tonight and taking in more broccoli in the stir fry! Go iron and calcium!

Calcium – are you getting enough?

Been looking at my break downs of food on my app and horrified to see my calcium is so low!! I need to address it so had a quick bit of research and found this article which may be of interest.

18 Surprising Dairy-Free Sources of Calcium

ByLaura SchwecherlApril 7, 2014

Fun fact: Calcium is the most abundant mineral in the body, and is found naturally in a wide variety of foods and beverages and added to many others! (Hellooo orange juice.) But whether lactose-intolerant or sick of wine and cheese parties, there’s no need to rely only on dairy products for that daily dose of calcium. Here’s why we should get enough calcium—and all the unexpected ways to get enough of it.

Beyond the Dairy Aisle—The Need-to-Know

It’s no secret that calcium is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes) [1]. Adults should consume about 1,000 mg of calcium per day (which translates to about one glass of skim milk, one thick slice of cheddar cheese, and one cup of plain yogurt), yet most Americans still fail to meet the mark. According to one survey, only 16 percent of females ages 20 to 29 get enough calcium [2]. The main calcium contenders are milk, yogurt, and cheese, but dairy shouldn’t be the only dietary pit stop to fill up on this nutrient. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks are fortified with the mineral. Just remember to try and pair non-dairy sources of calcium with vitamin D: The body needs vitamin D to help absorb calcium!

Craving Calcium?—Your Action Plan

Here’s a list of foods and beverages filled with calcium (no cows required), along with recipes to help make them an everyday occurrence in a variety of meals.

Natural Calcium
Since most Americans aren’t getting enough nutrients through natural foods alone, they often rely on enriched foods and supplements [3]. Sail down the grocery aisle and stock up on these items, au natural!

1. White Beans: 191 mg (19% DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron [4]. Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.

2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!)
To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.

3. Sardines: 321 mg (32% DV) in about 7 sardines fillets
There’s nothing fishy about sardines—they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad or eat ’em straight out of the can.

4. Dried Figs: 107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch [5]. Eat them as a mid-day snack, or turn these delicious dried fruits into a creamy jam.

5. Bok Choy: 74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.

6. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.

7. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect springtime dish.

8. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned
I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.

9. Almonds: 72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)
You’re “nuts” if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!

10. Oranges: 65 mg (6% DV) in 1 medium fruit
Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.

11. Turnip Greens: 197 mg (20% DV) in 1 cup cooked (chopped)
This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart.

12. Sesame Seeds: 88 mg (9% DV) in 1 tablespoon
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.

14. Seaweed: 126 mg (13% DV) in about 1 cup raw
Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function [6] [7]. Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.

Fortified with Calcium
Fortifying foods with calcium has become a popular way to help people consume a balanced diet, but some studies do suggest eating foods with naturally occurring nutrients is the better route to take [8] [9] [10]. So just make sure you’re not only reaching for the fortified kinds!

14. Instant Oatmeal: 187 mg (19% DV) in 1 cup
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar.

15. Orange Juice: 500 mg (50% DV) in 1 cup
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.

16. Soymilk: 300 mg (30% DV) in 1 cup
Cows milk not your cup of tea? Soymilk is a great option for people who are lactose intolerant and contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.

17. Firm Tofu: 861 mg (86% DV) in ½ cup
We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this caramelized tofu.

18. Cheerios: 114 mg (14% DV) in 1 cup
They’re touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries, or in homemade trail mix for extra crunch.

Lo carb kids

Taken from ditchthecarbs.com  Since reading this I am thinking more about my daughters lunch box and trying to educate her regarding food and wheat intake. Please read this article: 

All children will benefit from lowering their carb, sugar, and wheat intake. You don’t need to be so strict with children in the healthy weight range, as they are generally more insulin sensitive than adults are, so their body can deal with sugars and carbs more efficiently. Overweight children should be controlled quite tightly. Studies have shown that children eating a ”low carb high fat’ diet, loose more weight and keep it off far better than those on a ‘calorie restricted low fat diet’.

I have written a series on Low Carb Kids. There are some great infographics and printables to help planning lunch boxes easier.

Low Carb Kids 1 – tips and tricks
Low Carb Kids 2 – printable guide to get your kids involved. How to plan you lunchbox each day.
Low Carb Kids 3 – 2 weeks of school lunches and how to plan them.
Low Carb Kids 4 – how to make a low carb lunchbox, and more Low Carb lunchbox ideas

All children will benefit from drinking less soft drinks (and energy drinks are an absolute no-no), less cakes, less sweets, less ice cream, less chips and tomato sauce (and don’t even get me started on chicken nuggets and pizza). Their bodies are growing at a rapid rate, and if we don’t feed them the nutrients they need for all the complex mechanisms that are going on inside their body, we are setting them up for a very unhealthy future. It is so sad when some children exist on litres of soft drinks, hot chips, pies, McDonalds, KFC, Subway – DAILY. Next time you see a bunch of teenagers hanging out at the mall, what are they eating? Usually some kind of takeaway washed down with an energy drink. Zero nutrition. These are beautiful growing bodies who have an addiction to high energy foods, neglect whole foods, and are probably deficient in some area. Try and really think about what your children have eaten in the last week. Make a mental note or log into My Fitness Pal and track it.

This is a great little video from the daughters of Tim Naughton, maker of ‘Fat Head Movie’. To see all their videos, see my link on You Tube.

I want to teach my children about having a healthy lifestyle –

for their bodies to be well nourished (which is different from well fed)
to be able to concentrate at school
not eating to excess
enjoying treats
eating real whole food
making good choices
enjoy trying new foods (our family rule is “you don’t have to like them, but you do have to try them”)
being active is fun
health and nutrition are a priority
Children need good FATS – they keep you full for longer, contain essential fatty acids and supply the fat soluble vitamins A, D, E and K.

Children need protein – building blocks of their growing muscles.

Children need carbohydrates – but no where near what people think. Even severely restricting carbohydrates, the body can still make it through gluconeogenesis from excess protein.

Children need vegetables – fibre, vitamins, minerals, trace elements, antioxidants, phytochemicals and all the other hundreds of compounds that haven’t even been discovered yet. Fruits and vegetables should not be seen as equal. Fruit is incredibly high in carbs,especially fructose. Eat whole fruits (and never fruit juice or dried fruits), as the whole fruit contains fibre and nutrients, but don’t consider they are equal as vegetables. Be aware of the fructose content of fruit, and limit to 1 or 2 pieces a day. Go for lower sugar fruit such as berries. Cut back on high sugar tropical fruits such as pineapple, melons, grapes, etc.

How many parents do you know where they just laugh and say their children just WON’T eat vegetables. It is your responsibility as a parent to ensure they are properly nourished. It’s your convenience of not having a battle at the dinner table that allows them to refuse vegetables. Don’t get me wrong, I’m not saying it is easy, but establish a few family rules, one at a time, which let them know it is not negotiable. Go slowly as it may be a big change for some families. Be proud of what you have achieved. Little by little.

Our first family rule is they have to try everything. They don’t have to like it, but they have to try it
Keep introducing that food (maybe weekly) until they enjoy it, this may take forever, but you do get there
Get them to smother the food in something they do like to hide the taste (remember, they HAVE to eat some of it)
Flavour your vegetables. My children would turn up their noses at most greens until I made them silver beet carbonara, Asian greens etc. I almost cry when my youngest asks for more, a proud mum moment.
Put butter and cream cheese on the table instead of tomato sauce (way too processed and full of sugar). Let them flavour their own food. They have control and won’t battle so much.
Put twice as much of something on the plate as you know they will eat and then you can negotiate they only have to eat half (sneaky psychology, but man this one works).
Get them to choose what to go in their lunch boxes. I know what each of my children’s tastes are so make their lunchbox accordingly. I’m not saying I make totally different lunch boxes, but where one has tomatoes and feta, my youngest will have capsicum and carrots. I still add one thing a day to push them. At the moment it’s a cherry tomato each day for the boys. They know I will check each day to see if it has been eaten, if not, they have to eat it before they eat their afternoon tea.
I would say I am pretty good at what I feed them at home (all the pictures you see, are our actual meals), but I don’t restrict them in any way when they are at friends or at parties. No one likes a diet bore or a food restrictor. It would be great if other parents made good choices, but really, it’s not making up a huge part of their diet. This would be different of course if your child has a true food allergy or intolerance, but my children never have. My focus at home is always restrict the carbs and restrict poor food choices.

Eating out is a tough one. Most cafes sell cakes, muffins, donuts, sandwiches, juice, …. and sometimes there is no other choice. Thats ok, just make sure they have the best of what is there and NO juice. Save your $$$ and ask for a jug of water. Try and adapt what is on offer.

BEST LOW CARB TIP EVER!!!!

If we go to McDonalds, I always choose a small burger meal, but choose a diet coke and replace the fries with a side salad. I then open the burger and put the meat patties, sauces and cheese on top of the salad. Voila, the regular meal would have been 870 kCal, 133g carbs, my new meal is only 204kCal and 4g carbs!!!!! It just takes a bit of thinking. My children don’t drink many soft drinks but when they do I always get diet drinks if we are eating out, I know there is a lot of controversy about artificial sweeteners, but I personally choose them.

“STRIVE FOR IMPROVEMENT, NOT PERFECTION”