Muesli

Good Habits Gone Bad: How To Avoid Unhealthy Food Fads

Have you ever noticed that healthy eating isn’t necessarily leading to weight loss? Some foods which are disguised as nutritious, sugar-free, and fat-free, could actually be containing other nasties which lead to imminent weight gain.

RELATED: The Hybrid Food Trend

Don’t believe us? SHESAID enlisted the help of Australia’s number one fitness guru, Guy Leech, to discuss the food trends that we should be avoiding for weight loss.

Juicing 

With so many “juice cleanses” on the market it’s hard not to think that drinking juice all day is good for you.  Guy points out, though, that even 100 per cent freshly pressed juice still contains a heap of sugar and hardly any fibre when compared to whole fruits.

“Try to keep your juice drinking to one cup per day,” he advises.  “Particularly when paired with fresh vegetables, juices are a great way to consume nutrients, however sipping on juice all day is a really easy way to stock up on the calories.”

Another thing to remember is that pre-packaged juices are nutritionally similar to soft drinks, so the best way to consume juice is by juicing your own fruit at home. That way you know exactly what’s in it.

 When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Smoothies

If packed with the right stuff, smoothies can be a great way to consume a whole lot of nutrients in the one hit. However, smoothies can go from good to bad real fast warns the fitness guru. “Just like making your own muesli, it’s better if you whip up your own healthy smoothie from home,” he advises.  Many store bought smoothies contain ice-cream, high sugar yoghurt and even artificially flavoured syrups.

 When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Raw food diets

“I’m all for eating food in its most natural state,” says Leech.  “Raw food diets are generally very fresh fruit and vegetable heavy and discourage the consumption of processed foods, which is excellent,” he adds.  Guy points out, however, that cooking food can be more nutritious and at times even safer.

“The lycopene in tomato and the beta-carotene in carrots are released during cooking,” he insists. “Furthermore, cooked foods can be easier to digest and cooking meat and fish kills certain bacteria that could otherwise result in an upset tummy or in extreme cases, food poisoning.”

When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Almond milk

Almonds are full of nutrients such as vitamin E, magnesium, zinc, potassium, iron and calcium and are reported to help lower cholesterol and improve digestive health, needless to say Leech is a huge fan of them. Likewise, he considers almond milk to be an excellent cow’s milk alternative, especially for using in smoothies and as an accompaniment to homemade muesli. He does, however, warn that there are a couple of drawbacks.

“Almond milk doesn’t have as much calcium or protein as cow’s milk,” he points out.  “Processed almond milk can also be packed with extra sugar and preservatives, so make sure you read the ingredients and nutrition panel carefully,” he advises.  Fresh is always best though, so Leech recommends buying a nut milk bag, blending up some fresh almonds and making your own nutritious almond milk from home.

 When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Muesli

Cleverly marketed to the health conscious crowd, muesli can be packed with goodness while also being chock full of fat and sugar. “Many people think they’re doing the right thing by swapping up their sugary cereals or fatty fried breakfasts for a portion of muesli in the mornings,” says Leech.

And, according to the health guru, the type of muesli on the shelves today provides a poor choice for those looking to shed fat and maintain a healthy weight. Instead of giving up muesli completely, Guy suggests making it yourself.

When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Images via Gimme Some Oven, Raw Food Lifestyle, Health Fitness Revolution

May 9, 2015

Overnight Coconut Muesli Recipe

Indulge in a deliciously healthy breakfast of bircher muesli, which is perfect for a busy working morning. Simply prepare overnight, store in the fridge (or for at least two hours if you can’t wait that long) and enjoy for breakfast with fresh fruit, chia seeds and a cup of coffee.

RELATED: Plum and Yoghurt Muesli Pots

Ingredients

2 cups rolled oats

2 cups coconut water

1/2 cup flaked almonds

1 tbsp Greek yoghurt

Method

  1. Combine the oats, coconut water, chia seeds, flaked almonds and shredded coconut. Stir, then place in the fridge overnight to set.
  2. Scoop the mixture out of the large bowl, then serve with Greek yoghurt or additional milk to make it creamy.
  3. Top with walnuts, fresh fruit, mint, seeds and honey.

Images via Simple Provisions

April 22, 2015

2 Simple, Yet Healthy, Breakfast Ideas

We all know that breakfast is the most important meal of the day. If we skip breakfast it can make weight control more difficult because we tend to snack as the morning progresses and eat a larger meal at lunch than necessary because we’re starving. If you want to be at your best then make sure you eat a nutritional breakfast that will kick-start your day. If you’re stuck in a rut eating the same old cereal and toast day after day consider trying something new. Try these simple yet healthy breakfast ideas that will break your breakfast boredom.

Yoghurt and Muesli Parfaits

Serves 4

Two Healthy Yet Simple Breakfast Ideas

Ingredients

1 ½ cups of frozen mixed berries

½ tablespoon vanilla extract

1 tablespoon apple juice

1 ¼ cups muesli

1 ¼ cups low fat Greek yoghurt

Method

  1. Combine berries, vanilla and apple juice in a bowl and set aside to thaw
  2. Spoon two tablespoons of muesli into a one cup capacity glass, top with two tablespoons of yoghurt then two tablespoons of berry mixture.  Repeat with remaining muesli, yoghurt and berries.

Avocado and Feta Smash on Toast

Serves 4

Two Healthy Yet Simple Breakfast Ideas

Ingredients

2 avocadoes, peeled and stone removed

80g soft feta

2 tablespoons fresh mint

Squeeze of lemon

4 slices of rye (or similar) bread

Method

  1. Mash the avocado roughly in a bowl with the mint and lemon juice until just combined.  Season with salt and pepper.
  2. Toast bread until golden and spoon ¼ of the mixture onto each slice of bread.
  3. Top with feta mixture and serve.

Image via taste.com.au

August 3, 2014

DIY Bircher Muesli Recipe

Why are so many of us venturing out to  score a serving of bircher muesli, when it’s so easy to make at home? Follow SHESAID’s no-fuss recipe and you can have this cafe-style meal in your own kitchen.

Bircher was created by a Swiss physician in the 1900s. It’s an oats-based breakfast option, but can also be a great healthy snack. Oats help lower cholesterol and reduce the risk of heart disease. Add some yogurt and fruit, and you’ve got a perfect balanced meal!

The great thing about making your own bircher, is that you can add whatever you like. We’ve made our suggestions, but feel free to play around with your favorite fruits and nuts.

Ingredients

1 cup rolled oats

1/2 cup apple juice or water

1 green apple

1/4 cup natural yogurt

To serve (optional):

Fresh seasonal fruit

Nuts

Honey

Method

  1. Combine your oats and apple juice or water in a large bowl and soak overnight. [Note: Apple juice will make your oats nice and sweet, but water works just as well, and is the healthy alternative to high-sugar juices]
  2. The next morning, add grated apple (as much or little as you like) and yogurt. Sprinkle with your choice of fruits and nuts. I suggest strawberries and raspberries, with flaked almonds, pistachios or hazelnuts. Drizzle honey for extra sweetness.

Tip

Make your bircher in a jar to manage your portions and ensure an easy clean-up. Just half fill with oats, cover with water or juice, and follow the rest of the instructions above.

Image via unravelmytravels.wordpress

August 1, 2014