Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…


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Fat blaster drink [recipe by a Nutritionist]

Fat blaster drink Emma nutritionWhether you’re aim is to burn fat to look better or if it’s to make yourself feel a whole lot better this fat blaster is a thirst quencher hottie and will soon become a firm (get it, firm? hahaha hilarious) favourite! Sip it throughout the day and save a glass of it as an afternoon pick me up.

I’m reposting this as part of Emily’s link up at A Mummy Too #recipeoftheweek

Without further ado here is the

Fat Blaster Drink

Ingredients:

Cinnamon x 1tsp
Cayenne (or paprika) x 1tsp
Water or cold green tea x 500ml
Orange x 1 juiced or squeezed. I put a whole orange in the juicer as that way you also get the antioxidant flavanoids from the pith and the skin.
Ice cubes x 5

Method:
Put all ingredients in a jar and shake. Leave in the fridge until you want to drink and up to 3 days or so. I like to drink this throughout the day.

Nutritional info:

Cayenne is a thermogenic that burns fat by activating lipid cells – one study has shown that inclusion of these compounds in the diet may aid weight management while cinnamon stabilises blood sugar levels keeping them balanced and reducing cravings. Additionally it’s obviously great to drink as much water as possible to keep hydrated, flush out toxins and assist metabolic processes in the body and if you use green tea you will reap extra thermogenic benefits.

 


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Oaty Choco Cookies

This delectable recipe is courtesy of my friend Nicole. You can check out her music over here. I could eat these every day!

Ingredients:

Oaty Choco Cookies

Oats x 1 cup
Almonds/nuts x 1/3 cup
Sultanas/dried fruit x 1/3 cup
Mixed seeds x 1/3 cup

Roast in the oven (toss intermittently) until oats are golden brown.

Then Heat up:

Ghee x 1 tbsp
Coconut oil x 1 tbsp
Maple syrup x 1 tbsp
Vanilla essence x 1 tbsp

Add 1 cup plain flour, 1 egg, 1 cup chopped dates and the heated mixture in with the cup of muesli, mix with a spoon, place on baking paper on tray in flat cookie shapes, place in oven on 180′ for 15/20 mins, stand to cool.

Topping:

Avocado x 2
Cocoa/cacao x 2 tbsp
Honey/ maple syrup x 1 tbsp (more to taste)

Blend and cool in fridge until cookies are cool. Once cooled spread avocado mixture on cookies and top with strawberries

Nutritional info:
While these biscuits are high in calories they are a healthy treat. Good for adults and children alike. Replacing hydrogenated fats with healthier unprocessed fats such as ghee and coconut oil enables the product to bind. Fats are important for nerve and brain function as well as skin health. Using oats as a base you are able to use less flour – if you use rice of gluten free flour these are wheat free.


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10 Steps to beat your sugar addiction

10 steps to beat your sugar addiction:

1. Clean out your kitchen beat sugar addiction
Check your labels and throw out anything that has sugar as the first ingredient. Ingredients are listed in order of volume so if sugar is first then the product is predominantly sugar. Packaged products should have less than 5 ingredients in them.

2. Learn what sugar is also known as
Rice syrup, glucose, fructose, high fructose corn syrup. The list is long and you should get to know what sugar is hidden as.

3. Ditch artificial sweeteners
While artificial sweeteners don’t contain sugar they do have an impact on blood sugar levels. They may not contain calories but the body is tricked into thinking it has had sugar and it releases insulin which makes you feel you need more sugar.

4. Eat clean foods
The cleaner your diet the better you will feel. Remove hydrogenated oils like corn and soybean, anything pre-cooked or altered from its natural state such as margarine. If you feel good you won’t need sugar as an artificial energy boost.

5. Get some supplements
Supplements such as Chromium have been shown to decrease cravings for sugar. Just 50mcg per day can reduce that afternoon sugar craving that many of us have.

6. Meditate
Meditating to break the cycle of mindless eating is a powerful tool that many people are now using. When you sit down for a meal take a moment to have a deep breath, smell your food and appreciate what it is that you are eating.

7. Find pleasure
Taking pleasure from other things in life can decrease your need or desire for ‘sweetness’ from sugar. Get your sweet treat from a massage, a walk in a field or some beautiful music.

8. Do squats
Squats and press ups have been shown to decrease post eating blood glucose levels by 62%! Doing just 5 mins of squats after you eat can reduce the impact that sugar can have on you. Additionally and most importantly if your blood sugar levels are stable you are less likely to crave sugar.

9. Drink Lemon juice
Consuming 4 tablespoons of lemon juice prior to a meal can again reduce the blood sugar impact. Even if it’s not sugar but a carbohydrate meal your body will thank you for this simple and easy tool that will stabilise your blood sugar levels.

10. Find sweet replacements
If you do like to have something sweet its best to factor it in and count your sugar levels that day, mindfully allowing for the sugar. Or better still use products such as 80% dark chocolate that contain less sugar or use Stevia, a healthy sugar replacement.

Following these 10 steps will help you to reduce your sugar addiction as well as boosting energy. You will feel better both physically and emotionally when you eat clean and mindfully. As a bonus the sum of small changes such as squats and a better diet will boost your metabolism and as a bonus it will boost fat loss; to burn fat you must first burn sugar. Limit sugar and your body has the opportunity to burn fat.

If you would like to take it one step further you can try my free detox program here.


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7 surprising benefits of Spirulina

7 surprising benefits of Spirulina by Emma Nutrition

Spirulina is a blue-green algae found in the sea. Its closest food relative is oysters. While I love the benefits of oysters the texture is only something I can handle every now and then, whereas Spirulina I can enjoy every day….and its not quite as intense as downing an oyster 😉

1. Vitamin B12 – Spirulina is a superfood that combines maximum nutritional value within the smallest calorie and consumption volume necessary. In fact just one teaspoon of spirulina provides 7 times more Vitamin 12 than mackerel and is higher than the densest Vitamin B12 containing food of clams. Vitamin B12 is used for loads of complex reactions in the body; avoiding fatigue and pernicious anaemia.

2. Full of fibre – Fibre helps us to feel fuller for longer as well as acting like a gentle brush in the intestines cleaning out debris of food that is undigested and fermenting (in a bad way). If you are finding it difficult to eat enough vegetables then you can try Spirulina for a fibre packed health kick. It provides one fourteenth of your daily requirement of fibre in an easy to consume supplement. Some people claim it helps with weight loss too.

3. Calcium – Spirulina contains more Calcium than milk. In fact it contains twice the amount that milk does. 100gm of Spirulina contains 220mg of Calcium whereas 100gm/ml of milk contains 120mg of Calcium. Sardines with bones and almonds are the only foods that contain more Calcium than Spirulina.

4. Protein – Spirulina contains more protein than most foods! Of course we wouldn’t gorge ourselves on spirulina steaks but it’s useful to know that we can get some of our daily protein requirements from it. While eggs contain 12 gm of protein per 100gm, Spirulina contains a whopping 56gm per 100gm.

5. Iron – higher than any other food in Iron Spirulina packs a punch on the Iron stakes. Another natural source of highly absorbable Iron is Spatone iron supplements. Adding both of these to your diet will ensure you have enough minerals for high energy and metabolism.

6. Zinc – important for fertility, sexual health and skin healing Zinc is the ultimate mojo-rejuvenating mineral. Spirulina contains twice as much Zinc as spinach but much less than oysters. Oysters are, after all, the ultimate love food!

7. Potassium – the most important electrolyte for athletes as well as after illness and for low carb dieters too. Potassium is an essential mineral. With nearly twice as much Potassium as a banana, the potassium in Spirulina can help to maintain electrolyte balance and prevent high blood pressure.

FYI I find its more palatable in warm (not hot) water than cold. These are the best blends I’ve found. 

Emma

Have you tried Spirulina? How did you find the taste of it?

Image courtesy of CCRES


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Nutritional Lab Tests [available now!]

Finally I’m so excited to let you know that I’m offering lab tests as a service without your needing to have a full consultation. You can also have a consultation if you like and it would be my pleasure to help you out with your health enquiry 🙂

Did you know that a Lab test can reveal where your health is really at? If you’ve ever thought you may have low Iron levels, an under-active thyroid or your hormones are out of whack a lab tests can show you alot more info than you probably thought. Lab tests with Emma Nutrition

Your GP practice is not the only place to order functional lab testing. In fact, a functional practitioner can offer analysis of results in quite a different way. For example if your thryoid test comes back as ‘normal’ do you know what this means? It means that your thyroid is functioning in a way that fits into the middle range of the population. That population is made up of well people, sick people, old people, young people etc. A sample of these people are tested and the middle range is then set as the ‘normal’ range. Obviously this works statistically but its not specific and certainly not tailored to individuals. What is going on in YOUR body is what you want to know! Well that’s what I want to know when I have a test done. As much as I care for my elderly neighbour I’m not interested in how MY results compare to HERS or how YOURS to OTHERS but more what YOUR results mean to you and your health. If you want to know what’s really going in your body a lab test is a solid objective way to measure but make sure you get it analysed by someone who has functional diagnostics knowledge. For those who are interested I did my training with Dicken Wetherby and I keep up to date with his courses and books as well as with Invivo Clinical, Genova Diagnostics and Diagnostechs as well as independent laboratories.

Previously you’ve only been offered tests within consultations but now you can order tests directly without a full consultation.

Tests available:

Adrenal Stress Profile Test

Hair Mineral Analysis Test

Click the links to see sample results, prices and get more information.

Emma

Don’t forget to sign up for the hottest health news if you’re not already on the list!

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Become a Nutrition Expert and Help People Fulfil Their potential

Become a Nutrition Expert and Help People Fulfil Their potential

Do you feel the urge to help people live healthier lives? Are you the go-to person for Nutrition advice? Or do you feel you could offer a more rounded service as a personal trainer, health coach, acupuncturist, herbalist, yoga teacher etc?

If you find yourself researching the latest dietary trends and physiology of metabolism you may wish to consider  formalising your education and finding a community of like-minded individuals. While you can ‘make it’ through self-education, you can really ‘make it’ by offering something extra to your clients. Girl doing Weights

See, some personal trainers are blessed. You might even be one of them. You might have a natural confidence, the ability to build rapport with almost anyone and a knack for selling in your services.

But give your clients something extra and they will do most of the legwork on promotion for you.

Nutrition. It’s an irresistible ‘something extra’ – especially this time of year. Add in-depth dietary knowledge to your personal training or coaching repertoire and you could generate stacks of business from your dedicated clients who see you as their go-to advisor.

Set yourself apart

When you’re starting out as a gym instructor, you’re faced with some heavy business challenges – one being that many gym-goers like to think they know everything they need to, and therefore do not require your help.

This is less of a problem when it comes to nutrition … but that side of the profession comes with its own set of obstacles.

People (particularly the health-conscious) need genuine, proven and trustworthy advice when it comes to what they consume. If you’re half-heartedly advising clients on what to eat post-workout, or if you struggle to answer their diet-related questions, it can show weakness in your skills elsewhere.

If a client loses faith in you because of some poor nutritional guidance, then they could lose faith in you altogether.

On the flipside, if you confidently deliver the correct nutritional direction for your clients (even if they’re not paying you for it yet), then you’re offering that crucial ‘something extra’. You’re more than just another gym instructor – you’re a health and fitness authority.

To get hold of the knowledge you need and set yourself apart from the next trainer that comes along, take a course – get an actual nutrition qualification for your hard work.

It takes six weeks on average to complete the Level 3 Weight and Management course from Health and Fitness Education.

Anybody can apply. I’m not suggesting this course will give you everything you need to know but starting with a formal qualification will give you a solid foundation, credibility and the tools to know where to find further information and when to refer to a more qualified specialist who will refer back to you too. If you can set up good relationships with other health professionals in your area (even Nutritionists) you can all work together to help not only each other but your clients. Lets face it; we are all here because we are passionate about making a difference in people’s lives.

6 week nutrition course

The material provided on this course is second to none – I’ve reviewed it, along with their Pilates course.

You receive a nutrition booklet that’s loaded with scientific theory, evidence and examples for you to work off. Every single word has been placed in there by fitness experts who’ve done all this before.

The content debunks several myths around dieting, eating disorders and disease prevention.

So, you’re only ever delivering factually sound advice to your clients when it comes to nutrition. Simply guessing at a subject as serious as health can be dangerous to your client’s wellbeing … and to that of your career.

The world’s attitude to health and fitness changes a lot. A new discovery is made by a scientist, picked up by several tabloids and goes viral within hours. It happens all the time.

How do you keep up with that? You lock the fundamentals of health and fitness down first (and that’s exactly what you’ll get from HFE’s up-to-date nutrition course), then adapt the learning’s to any real industry shifts.

You can separate the ‘real’ from the hyped-up theories because after the course, you’ll have the fundamentals locked down and you already know how to spot a myth in the fitness sector.

It’s up to you …

Beyond your qualification, it’s up to you to stay on top of the latest nutritional breakthroughs. And it’s always recommended that you refresh your knowledge through your own research.

For example, HFE recently broke down the healthy body fat percentages for males and females, of five different age groups, just last month via its blog. This is the type of bitesize information you can relay to clients when they ask things during a session.

Emma

What’s your most commonly asked question on nutrition? Share it in the comments below and let’s see if we can identify a trend.

This was a sponsored post from HFE. I have reviewed their courses and online structure and give my endorsement of the content of their courses.


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Expert Interviews – Digestive Wellness Series

Did you know that IBS is one of the most common digestive problems experienced by 10-15% of the population at some point in their lives. IBS sufferers are thought to account for: woman holding belly

  • 3.5 million Physician visits each year
  • $8 US billion in medical costs[1].
  • 40% of all referrals to hospital Gastroenterologists in the UK[2]

….and yet

90% of patients are still symptomatic 5 years later!

These stats and my own personal and professional experience with Digestive Wellness have prompted me to get in touch with some of the top experts on Digestive health and run some interviews. I’m so excited to be doing this and hope that as many people as possible will listen to the series, learn cutting edge info and get the help they deserve.

To get on the earlybird list for the series register here!

To hear my Intro (and first foray into podcast-ing!) listen here by clicking on the play button:


[1] (Viera AJ, 2002)

[2] (Murga M, 1998)

 

Image courtesy of: James Island Chiropractic

 


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Almond Butter Cups

An American classic, these almond butter cups are awesome for a little treat or as a home-made present. This recipe is based on one from Carefree Candies but uses almond butter and a few tweaks.

Print or Save PDF Almond Butter Cups

Ingredients: Almond butter cups

Chocolate Coating 
Cocoa x 6tbsp
Coconut oil x 3tbsp
Stevia extract (to taste) 1/8 – 1/4 tsp
Maple syrup (to taste) 1tsp
Sea Salt, fine x 1/4 tsp
Vanilla extract x 1 tsp Continue reading


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Recipe: DIY Coconut Yoghurt

What is it about coconut that tastes so amazing? I could eat it all day long; whether its in a soup, an oil, a yoghurt or a pina colada! As far as recipe experiments go this one was alot of fun to eat afterward. Next on the list is almond yoghurt – it’s currently in the Easiyo but I am having difficulty making it thick enough. Any tips welcome!

Ingredients:

Coconut milk or Coconut cream tins x 3

Greek yoghurt x 3 tbsp

Vanilla essence x 1 tsp

Coconut sugar (optional sweetness) x 1 tbsp  Continue reading


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The Bliss Point – thoughts on Sugar

Have you seen any of the recent TV shows on sugar? It’s about time this information finally surfaced! The sugar industry is big bucks and while most of us are probably aware that it contains empty calories, did you know that our body reacts to it like its a drug? Ever noticed how sometimes you just cant stop eating it?

I watch my kids when we go somewhere that serves them sugar – jelly or fruit juice etc and they firstly resemble drug-addicts; unable to get enough of the ‘good stuff’. They then become hyperactive and irrational for 20 mins. This is followed by, for me, the scariest part of the sugar-drug-rush and its the sugar-stupor. They cant think, they are grumpy and generally need a sleep at inopportune times. The sugar-stupor isn’t limited to our kids and some believe its not an acute symptom but a long-term real social and physical problem.

Are you too Stupid?

Choose sugar or you are stupid..?

Back to The Bliss Point…the perfect marriage of fat, salt and sugar. The point at which the texture or mouth-feel is soft and buttery, the flavour is intense without being overpowering and the feelgood factor exists. The bliss point is individual and is an acquired taste however it is also cultural and generic to a point. The more sugar you eat, the more you will want to eat as the less other food tastes good. Recently I tried removing salt from my diet and now the tiniest bit of salt is too tasty for me. It works the same way for sugar.

Robert Lustig believes that sugar is the cause of diabetes. His talk on sugar https://www.youtube.com/watch?v=dBnniua6-oM is well worth watching; I have watched it 3 times and get something new every time. High fructose (fruit sugar) corn syrup is used in soft drinks, soups, processed foods and has been studied as a contributor to heart disease markers eg trigylcerides, cholesterol etc. When testing for the markers of heart disease one common theme, or associated risk, is an increases in visceral adiposity – the fat surrounding the liver, kidneys, bowel. When healthy students were given a high fructose corn syrup (HFCS) drink for 2 weeks all of their cardiovascular disease risk factors increased.

At the 1999 get together of top food industry executives they received a presentation on ‘Responding to the challenge of childhood obesity’. This presentation told these execs that the environment that encourages obesity is the “Ubiquity of inexpensive, good-tasting, super-sized, energy-dense foods.” They scoffed at this theory. In 1972, when British scientist John Yudkin first proved that sugar was bad for our health, he was ignored by the majority of the medical profession and rubbished by the food industry. The scientist Ansel Keys was a major player in debunking Yudkin. Ansel Keys later debunked his own research on fats.

Will the food industry be next?

Leaked tobacco industry documents

Leaked tobacco industry documents

Stan Lance, who published secret tobacco documents says that “strategies that the tobacco companies used were being used much earlier by the sugar industry”. The parallel he see is that the sugar industry tries to undermine science and to intimidate scientists as well as subverting sensible regulation. In 2003 WHO was looking at a resolution for sugar to be reduced to just 10% of what people were currently eating. The resolution never went forward. The sugar industry influenced US congress to pull this recommendation by threatening to pull its funding of WHO. Just like we wouldn’t have a tobacco epidemic if there wasn’t a tobacco industry, we wouldn’t have an obesity epidemic if we didn’t have an industry selling sugar, salt and fat – or the perfect combination of these ingredients; The Bliss Point.

To control the epidemic of non-communicable disease we have to control the food giants. But how? The law to ban supersize soft drinks in the States was overturned. Then followed advertising suggesting we were infringing on consumer freedom and rights by limiting consumption or telling people what they could eat. If fat and Sodium have limits why does sugar not? The consumer is blamed for their over-consumption yet they are not given the information they need or given it in unclear formats. Who knows how much sugar is in a child’s yoghurt or how much is too much?

What are your thoughts on sugar and the sugar industry?