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Nutrition Articles Archives - Fitness Inside Out

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22 January 20210

Its new year and it is a new you. For many of us we are looking at shedding a few of the Christmas or lockdown kilos. Weight loss is top of mind and our socials are filled with Keto diets, low carb, Mediterranean diet and many more. But what is right for you?

We have reviewed 5 of the top diets, Gluten free, Keto, Low carb, Mediterranean and Vegan. As you can see from the chart below they are all very similar except for the Vegan diet which is more about social and environment reasons.

The take away from our research is that we need to eat a balanced diet, with fresh fruit, vegetables, good sources of protein, fats, oils with a mix of grains and legumes. The quantities may vary from diet to diet, but the one thing nearly all of them limit or avoid is sugary and processed foods.


Vegan

The vegan diet has become very popular.

Increasingly more people have decided to go vegan for ethical, environmental or health reasons.

When done right, such a diet may result in various health benefits, including a trimmer waistline and improved blood sugar control.

Nevertheless, a diet based exclusively on plant foods may, in some cases, increase the risk of nutrient deficiencies.

Eat: Any plant based product. Tofu, Nuts, nut butters, seeds, whole grain cereals, fruits and vegetables.

Avoid: Vegans avoid anything that may come from a animal.

Meat and poultry: Beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc. Fish and seafood: All types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc

Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc. Eggs: From chickens, quails, ostriches, fish, etc. Bee products: Honey, bee pollen, royal jelly, etc.

Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids.

Mediterranean

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960.

Researchers noted that these people were exceptionally healthy compared to Americans (and Australians) and had a low risk of many lifestyle diseases.

Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

This article describes the dietary pattern typically prescribed in studies that suggest it’s a healthy way of eating.

Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.

Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Eat in moderation poultry, eggs, cheese, yogurt. Rarely. red meat. Red wine in moderation 1 glass per day.

Avoid: Added sugar, refined (white) bread, pasta, refined oils, canola oil, margarine, processed meats, highly processed foods.

Low Carb

A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you eat whole foods including natural proteins, fats, and vegetables.

Studies show that low-carb diets can result in weight loss and improved health markers.  These diets have been in common use for decades and are recommended by many doctors.

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat (with adequate amounts of protein as well). This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.

However, not all low-carb diets result in ketosis.

For decades we’ve been told that fat is detrimental to our health. Meanwhile, low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has likely been a major mistake, that coincided with the start of the obesity epidemic. While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed.

Studies now show that there’s no reason to fear natural fats.

Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein, and you can eat all the fat you need to feel satisfied.

When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop. This helps increase fat burning and may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss.

Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.

Best yet, there’s usually no need to count calories or use special products. All you need to do is to eat whole foods that make for a complete, nutritious, and filling diet.

Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).

Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).

Gluten Free

A gluten-free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten.

A gluten-free diet is also popular among people who haven’t been diagnosed with a gluten-related medical condition. The claimed benefits of the diet are improved health, weight loss and increased energy, but more research is needed.

Gluten is a protein found in most grains. The gluten found in wheat, barley, rye and triticale (a cross between wheat and rye) can trigger serious health problems or other insensitivities. While other grains such as corn, rice and quinoa also contain gluten, they don’t seem to cause the same problems as wheat, barley, rye and triticale.

Eat:

Meats and fish. All meats and fish, except battered or coated meats.

Eggs. All types of eggs are naturally gluten-free.

Dairy. Plain dairy products, such as plain milk, plain yogurt and cheeses. However, flavored dairy products may have added ingredients that contain gluten, so you will need to read the food labels.

Fruits and vegetables. All fruits and vegetables are naturally free of gluten.

Grains. Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot and oats (if labelled gluten-free).

Starches and flours. Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour and tapioca flour.

Nuts and seeds. All nuts and seeds.

Spreads and oils. All vegetable oils and butter.

Herbs and spices. All herbs and spices.

Beverages. Most beverages, except for beer (unless labelled as gluten-free).

Avoid: Wheat based products, wheat flour, bran, spelt, semolina. Barley, rye, malt, brewer’s yeast (beer)

Keto

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

Eat: Natural fats, meat, seafood, eggs, cheese, vegetables that grow above ground

Avoid: Fruit, Beer, potatoes, rice pasta, bread, chocolate, juice, soft drinks


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18 February 20200

The concept of eating less meat for climate change is everywhere at the moment. There are more and more headlines about people going vegan and about the negative environmental consequences of animal agriculture.

A Food and Agriculture Organisation of the United Nations report in 2006 advised that animal production contributes on a ‘massive scale’ to global warming as well as land degradation, water and energy use, deforestation and a decline in biodiversity. Animal production requires a massive quantity of water. It is estimated that 8% of the world’s human water consumption is used for livestock production. A kilo of wheat requires about 1,500 litres of water to produce while one kilo of beef requires ten times more water. Much of that water is used in manufacturing animal feed. Vegetable production requires much less water.

So here are some tips from Greenpeace

  • Commit to reducing your meat and dairy consumption by a few meals per week and tell five friends about your choice to eat less meat for climate change
  • Make fresh fruits and vegetables a bigger part of your diet.
  • Buy sustainable or organic fresh produce whenever possible.

So next time you are planning the weeks shopping, choose a couple of veggie meals and ditch the meat for fresh veggie options.

Need some ideas for veggie meals why not try the Veggie BBQ or Veggie Meatballs


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2 December 20190

It’s Christmas and it is a time when many of us enjoy the festive season. But this does not mean you have to abandon all good things healthy.

According to ‘Nutrition Australia’ we put on an average of 0.8-1.5kg over the Christmas – New Year period. 1 to 2 kg might not sound like much but researchers have identified that weight gained over the holiday period is rarely lost .Now that’s not taking into account the Christmas parties throughout December.  When you add up the calories of  a glass of wine, beer and all the yummy treats it easy to see how the weight can stack on in December.

In order to counter-balance these extra calories and avoid the inevitable weight gain, exercise has never been more important than right now. If you want to enjoy a few Christmas treats, we’ve got are some helpful tips on how to survive the Christmas season.

Eat Healthy

Remember the golden rule: everything in moderation. Be sure to fill up on foods that are high in protein and healthy fats (fish, chicken, avocado, eggs, nuts and vegetables) and limit foods high in sugar and saturated fats.

Poor diet and drinking alcohol can result in increased production of free radicals which can lead to cellular damage. Vitamin C and E are thought to protect the body against the destructive effects of free radicals by neutralising them. Antioxidant enriched foods include blueberries, acai berries, green tea, dark chocolate, and red and orange fruits and vegetables.

For Get the Detox

No detox diet in the New Year will instantly undo the damage that several weeks or months of bad lifestyle has created. Our liver and kidneys detoxify the body on a daily basis anyway, so it happens naturally. The key is eat healthily 90% of the time particularly between the party days. Try our Pineapple Blueberry Shake as a morning cleanser, perfect quick morning breakfast.

Get Plenty Of Sleep

The extra social commitments you have over Christmas make it very difficult to get your normal 8 hours of sleep. Unfortunately, failing to get enough sleep can have a negative effect on your body. That is why over the festive period it is extra important to catch up on your sleep whenever you can.

If you have a free evening, try to get to bed extra early or if you can catch a nap before going to your party, even better. Maximising the amount of sleep you get over the festive season can help your health.

Maintain Your Exercise Routine

Exercising over Christmas is probably more difficult than any other time of the year. You have more social commitments (so less time to exercise) and it can get easy to lose sight of your goals. Additionally, the increased consumption of alcohol probably leaves you with very little motivation to exercise.

If you have a regular training session planned with your trainer stick to it, even if you need to change the time or day to fit it into the schedule. Your personal trainer will keep you accountable and will provide that support and motivation that is needed throughout the festive season.

If you do put your exercise on hold over the Christmas New Year period, make sure you get in 20 mins of exercise daily,  simply go for a run, go for a swim or take the dog for a walk. Finding the 20 min of exercise daily in the holiday break will make it so much easier to maintain your body weight over the holidays.

Here are our tips for the Christmas Season Survival

  • Everything in moderation, you will be thankful in the new year.
  • Try drinking a glass of water between alcoholic drinks.
  • Have a healthy meal before you head off to the Christmas party so you don’t over indulge on snacks.
  • Stay clear of sugary pre-mixed alcoholic beverages and high-caffeine energy drinks.
  • Set your fitness goals around your social and family commitments.
  • Always have a date set with your trainer for the next session.

Have a Merry Xmas and a safe and Happy New Year!


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22 October 20190

Are Trendy Juices Worth the Hype?

Sure, sipping a glass of juice is refreshing, tasty and provides some nutrients. But can it enhance your athletic performance, or is juice just another sugary beverage? Let’s explore a few of the latest juice crazes — tart cherry, beet and celery — to see whether they are worth the hype when it comes to improving fitness.

Source: Myfitnesspal


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4 July 20190

Is Roast Chicken Fattening? Like most most foods everything in moderation. If you are like our family we tend to only have a roast chicken on a Friday night perhaps once a month. The key to reducing the fat content is how you prepare it. When cooking the roast chicken here are some simply ideas to reduce your fat intake.

  1. Remove the fat from the chicken from the cavity and under the skin before cooking.
  2. When cooking place the chicken on a rack and most of the fat will melt away.
  3. Butterfly the chicken and cook on a BBQ
  4. Poach the Chicken, first, then roast. This technique is used in Asia and is very yummy.

Is Roast Chicken Fattening? – Recipes

Twice Cooked Asian Chicken

Perfectly Cooked Chicken

BBQ Butterflied Rosemary Chicken

 


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21 June 20190

How to lose weight on a budget. If you are just getting started on your weight loss journey here are some of our tips.

  1. Whole Foods
    Little is know about weight loss supplements and whether there are actually effective and if they cause more harm than good. We recommend to stick to lean proteins, whole grains, healthy fats and plenty of fruits and veggies.
  2. Eat At Home
    Eat more meals at home and take your lunch to work. Eating at home allows you to manage what goes into your meal along with the portion size.
  3. Plan Your Weekly Meals
    Food Plans are great for managing what you eat. When you plan out your meals for the week (including snacks) you don’t overbuy and you get to use up all of your fresh produce before your next grocery shop.
  4. Budget Friendly Proteins
    Protein is key to any weight loss program as it helps you feel full and stops you snacking. You do not have to splurge on expensive cuts of meat to get your daily protein requirements. You can choose canned tuna, eggs or beans.
  5. Get a Training Partner
    Train with a partner or friend, not only will they keep you motivated but you can share in the cost of hiring a personal trainer.
  6. Drink Water
    Tap water is free. This is the most budget friendly drink you can have. Carry a water bottle with you everywhere, not only will it help you keep hydrated but will help you ward off the snack cravings.

How to Lose Weight On A Budget – Recipes

Breakfast for the Week Scrambled Eggs 

Tuna Avocado Egg Salad

Easy Slow Cooker Minestrone

Low Carb Tuna Salad with Peanut Dressing

North African Beans and Eggs

 


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29 April 20190

When should I eat pre or post workout is a great question.

It really gets down to what your goals are. If you have a intense workout planned or a session with your personal trainer, you’ ll want to fuel your body for the session either 3 to 4 hours before exercise. If your goal is weight loss you will want to eat a meal after the session as you will tap into your fat stores faster on a empty stomach. However you still will need to eat something light, like a banana or a Protein shake otherwise you could get lightheaded or nauseous.

If you exercise early in the morning make sure you drink at least 2 glasses of water before to hydrate your body after a nights sleep.

 


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19 July 20180

When there is no time to cook or you just not inclined to there are a number of products on the market to choose from. Frozen and home delivered meals have come a long way since the old frozen TV dinner of Roast and three veg.

With health and diet being paramount for many of us these days you can choose from home delivered meals for weight loss, cleansing and specific diets such as Gluten free, Vegetarian and Vegan. There are even specific  companies such as Muscle Meals Direct and My Muscle chef who cater for the body building guys, with meal plans to bulk up and lean down.

We have reviewed 3 of the companies DietliciousLite n Easy and Eat Fitfood who provide calorie controlled meals for weight loss. If you are looking to lose weight and you are struggling to prepare the meals I recommend home delivered meals as part of your weight loss solution.

Lite n Easy is a well known brand  being in the market since 1986 and regularly seen on TV. Lite n Easy have the largest delivery area supplying meals to all capital cities and surrounding areas. From $20 per day you can get breakfast, snacks, lunch and dinner delivered for a whole week. You do not need to buy anything extra except the milk. The meals are simple and for the not too adventurous eaters Lite N Easy might be the pick for you.

Eat Fit Food comes delivered to you in a cute little cooler bag with a cooler brick to keep the meals chilled. They are not frozen so you can eat them straight away or keep them in the fridge up to three days.  Breakfasts are $13.50 and lunches and dinners are $21.50, a little more expensive, but all of their meals come fresh not frozen. Being fresh only Eat Fit Food has limited delivery areas Sydney Metro and Melbourne metro, check their website to see if they deliver to you.

Dietlicious is the offspring of the Gourmet Dinner Service and who has been around since 1994 delivering gourmet meals. The meals come delivered fresh and frozen depending on what you order. I got my order on a Tuesday, popped the fresh meals in the fridge and the others went in the freezer to eat on another day.  Having the meals stored away in the freezer to pull out when too tired to cook or if it’s dinner for one is very convenient.

Flavour wise Dietlicious is excellent both the fussy eater and the gourmet chef will happily find something on the menu.  Price wise you can go on a 7 day plan from $35 per day including breakfast, snacks, lunch and dinner is all covered .  You do have to add your own fresh fruit but that is simply enough to do.

Delivery for Dietlicious is for Sydney, Melbourne, Brisbane, Canberra and surrounds, which is nice if you are outside the metro area.

To get you started Dietlicious is offering $30 Off your first order, minimum order $130.

So take advantage of this great offer today. Visit Dietlicious.com.au and enter the promo code: FIO to take up this offer.


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19 July 20180

Poaching is best for very delicate foods, such as eggs, fish, white meat chicken and fruit. It is a very healthy cooking method, because liquid—not fat—carries the heat into the food. It is the method accomplished with the least amount of heat, and, therefore is a gradual, gentle cooking process.

Poaching is ideally done at temperatures between 160°F and 180°F, or well below a simmer. The best way to tell if a poaching liquid is at the correct temperature is with an instant read thermometer. Short of that, look at the liquid in the pan. There should be a slight convective current in the liquid, as the warmer liquid rises to the surface. The liquid should be gently moving, but it should not be bubbling at all.

Poaching takes patience. Poaching allows the proteins in foods to uncoil, or denature, slowly, without squeezing out moisture. If you were to drop a delicate chicken breast into boiling water, the proteins would seize up so quickly that all the moisture would be squeezed out, and you would end up with a small piece of dry rubber!

You can poach in water, milk or a flavourful broth. The broth used in poaching is called a court bouillon. It consists of the poaching liquid itself (often broth or stock) an acid (wine, lemon juice, or vinegar), a bouquet garni (a small bundle of aromatics tied up in cheesecloth, or just tied together with kitchen string (bay leaf, parsley, peppercorns, garlic, thyme, etc) and mirepoix (onion, celery and carrot. Traditional proportions for a white mirepoix is two parts onion to one part each celery and carrot).

Here are some different poaching recipes to try:-

Poached chicken tonnato

Basic Poached Eggs

Poached lamb with spring vegetables

Poached chicken, apricot and chickpea salad

For other tips and recipes