Revitalise Nutrition

STRESS: Can it inhibit our ability to lose weight? Cortisol is a hormone that is secreted by the adrenal glands as a response to stress. While everyone naturally has SOME level of cortisol, an excess of this stress hormone in our bodies can actually cause weight gain! This is because elevated cortisol results in elevated blood sugar levels which eventually leads to weight gain. So how do we manage our stress levels? Following a mainly whole foods diet and incorporating relaxation techniques such as meditation, yoga and deep breathing help to better manage our stress and cortisol levels. See @jess_spendlove_dietitian full article (link in comments) on the 4 reasons you might not be losing weight!

ALCOHOL вҖ“ can it really interfere with our ability to lose weight? Yes, it can - and not just because of its energy density, it also effects the bodyвҖҷs metabolic processes (predominantly its capacity to metabolise fat). This is because our body recognises alcohol as a вҖҳtoxicвҖҷ molecule, our body does not have storage for it and so the it prioritises the breakdown and removal of alcohol over all other macronutrients. Our body then suppresses fat oxidation, until the alcohol in burned off! This means that for a number of hours after drinking, the body is unable to utilise fat stores and ultimately puts a halt to our weight loss!

The research behind SOY: is it good or bad for us? Soy refers to foods derived from the soybean, a type of legume that can be found in foods such as tofu, soy milk, soy cheese, soy yoghurt and soy nuts. Soybeans ARE a good source of protein (40%), omega-3 fats, fibre, iron, zinc, plant sterols (reduces blood cholesterol), saponins (may lower cholesterol and stimulate immune system), phytochemicals such as phytoestrogens (which have disease preventative properties) and isoflav...ones (reduces the risk of heart disease, lowers LDL вҖҳbadвҖҷ cholesterol, slows atherosclerosis progression and alleviates symptoms of menopause such as hot flushes). Research does NOT support the claims that soy can promote breast cancer, increase oestrogen production in males or effect thyroid function (unless on thyroid medication). So yes, researchers do believe that soy can provide some beneficial health effects such as reduce our risk of heart disease (by lowering LDL cholesterol) as well as some hormone related cancers, and can help alleviate some menopausal symptoms such as hot flushes. References: DAA вҖҳVegetarian DietsвҖҷ and Soy 2016 & JohnвҖҷs Creek вҖҳSoyвҖҷ 2016 вқЈпёҸ
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RED MEAT: Is it bad for us? Red meat is generally the richest source of iron, however recent media hype suggesting its link to bowel cancer risk has left some people confused. So is it okay? It is perfectly fine to have a few small serves of red meat each week (1 serve = 65g): The Cancer Council recommends that we eat no more than 455g of cooked lean red meat each week. What we should be concerned about is PROCESSED meats (bacon, ham, salami, etc), because there is evidence that shows that consumption of these meats increases our risk of bowel and stomach cancer. Thanks @honest_nutrition for the article on the healthiest meats to be eating рҹҘ“рҹҘ©рҹҚ–

This!! вҳқрҹҸјвҳқрҹҸјвҳқрҹҸјрҹ‘ҢрҹҸј

Grilled peach, smoked almond and zucchini salad with chunky salsa verde. Ingredients: Olive oil spray 2 medium yellow or white peaches, cut into wedges вҖ“ spray w olive oil and grill for 2mins per side 80g rocket 1 shallot, finely sliced... 1 zucchini, peeled into ribbons 2 tablespoons smoked almonds, roughly chopped 40g reduced-fat feta, crumbled Juice of 1/2 lemon Chunky salsa verde вҖ“ combine in bowl: 5 small gherkins, finely chopped 1 tablespoon capers, finely chopped 1/4 cup flat-leaf parsley, finely chopped 1/4 cup basil leaves, finely chopped juice of 1/2 lemon 1 tablespoon olive oil From the Australian Healthy Food Guide, 2013 Provides (per serve) 147kcal, 5.9g protein, 9.7g total fat, 1.8g saturated fat, 7.3g carbohydrate, 6.9g sugars, 3.9g fibre and 155mg of Sodium
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FOOD AND ANXIETY: Should I be avoiding certain foods if I suffer from anxiety? There are a number of foods and drinks that have certain chemicals which stimulate our bodies to produce physical symptoms of anxiety. What are they? - Added sugar: high sugar foods and simple carbohydrates cause our blood sugar levels to quickly spike (giving us that вҖҳsugar highвҖҷ) and then quickly drop вҖ“ resonating physical symptoms of anxiety - Caffeine: caffeine acts on the nervous system and ca...n stimulate the physical symptoms of anxiety such as shakiness, muscle tension, increased heart rate and perspiration - Alcohol: when alcohol is leaving the body, it can agitate the nerves in the body leaving you in an agitated state and also disrupting your sleep. Choose a balanced diet high in pre/probiotics, B vitamins, green leafy vegetables, omega-3вҖҷs and zinc rich foods to boost your gut bacteria and help with symptoms of anxiety. Thanks to @feedinc for the article, link in bio for full вҳқрҹҸјрҹҚӯрҹҷҮрҹҸјвҖҚвҷҖпёҸ
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Turkey bolognaise made with black bean pasta - a little healthier than the original version рҹҳӢ Found this soybean fettuccine made with 100% black beans in IGA by @ceresorganics - each serve (50g) has 22g of protein and 8g of carbs, compared to regular pasta which has 6g of protein and 35g of carbs! Super easy and tastes just like spaghetti bolognaise рҹҷҲрҹҷҲрҹҷҲ

Kale and haloumi salad, with pomegranate, roasted pumpkin and toasted pine nuts topped with a yoghurt, lemon and garlic dressing. DELISH рҹҳҚрҹ‘ҢрҹҸҪрҹҳҮ

Tried to bring back some old skills today рҹҸ„рҹҸҪвҖҚвҷҖпёҸрҹҸ„рҹҸҪвҖҚвҷҖпёҸрҹҸ„рҹҸ ҪвҖҚвҷҖпёҸ DidnвҖҷt go exactly to plan рҹҳӮ but I definitely fit in some physical activity for the day! What other fun activities do you do that count as exercise? #olddognewtricks

FRESH FRUIT vs. DRIED FRUIT. Whilst both are healthy options, this picture depicts just how calorie, sugar and nutrient dense dried fruit is compared to fresh fruit. If your goal is to lose weight, a serving of fresh fruit offers more volume and water than dried fruit which will help us feel fuller for longer. It is much easier to over-consume dried fruit and exceed our calorie/sugar needs as it is a far more concentrated version of fresh fruit. Both versions are still 100% healthy, itвҖҷs just important to be mindful with dried fruit as it is much easier to eat more than we need рҹҳҠрҹҚ‘рҹҚ’

What are your thoughts on intermittent fasting?

Tru