Weight Loss Tip: Spread Out Your Carbohydrate Intake During the Day

One of the first things I tell my clients (after I explain what carbohydrate is and where it comes from)  is to spread out their carbohydrate intake as evenly as possible throughout the day. Instead of 2-3 large servings of carbohydrate, aiming to eat every 2-4 hours and including a small amount of unprocessed / minimally processed carbohydrate is preferred. Why is this better? For a number of reasons all great for weight loss. Let me explain...

What Vegetables Are Starchy?

When we think about eating for weight control we rarely consider vegetables as a potential pitfall. The public health message about vegetables in my opinion is far to vague. If you simply follow the general recommendation of 'going for 5' everyday with no other considerations you may end up with far more carbohydrate on your plate then you need. Starch is a carbohydrate, and as the name suggests, starchy vegetables have a lot of it.  Let's take a closer look at which vegetables are starchy, how much carbohydrate they contain and how much we really should be having. 

5 Easy Steps For Calculating Energy Requirements & Adjusting For Weight Loss

If you are a calorie counter you will love this! I don't like getting too caught up with the 'mathematics' of energy in and energy out but for those of you who do here are 5 easy steps to calculate your daily energy requirements and adjust to achieve a weight loss of 0.5 - 1kg per week. Don't read any further without your calculator!

Are You Meeting Your Protein Requirements?

Meeting your protein requirements is absolutely necessary for growth and repair of all body tissues. Inadequate intake will prevent or delay recovery from exercise, limit the recovery, growth and maintenance of muscle mass, reduce energy levels, inhibit training and sport performance and increase the risk of injury from over training. Are you meeting your protein requirements? Find out how much protein you need & what foods are high in protein...

Nuts: Why eat them? Which is the best? How many?

Nuts are an easy snack that taste great and best of all they are good for us. They contain protein, healthy fats (mono-unsaturated and poly-unsaturated) and a variety of vitamins, minerals and anti-oxidants making them an important part of a healthy diet. Read on to discover the health benefits of including nuts in your diet, which nuts are best and how much you should eat.