Women-diet

Top 5 Weightloss Superfoods You Need Right Now

Are you determined to get fit and trim this year, in manner of a superhero? Look no further than your fridge, girlfriend, for you’re going to need some superfoods.

RELATED: Make 2015 A Fresh Start

Leading Sydney dietician/nutritionist and author Susie Burrell says rather than spend your hard-earned on expensive detox programs to lose weight, it might be high time for a diet overhaul.

This means investing in your health the easy way: by focusing on nutrient-rich, low-calorie superfoods which make for super-healthy snacks. Susie, (pictured) who just launched her new program: Shape Me, The 30 Day Plan, lists her favourite superfoods as: berries, beetroot, salmon, walnuts and broccoli (or broccolini).

“Superfoods are foods that are chock-full of nutrition and, in a world where many of us do not burn as many calories as we would like to eat, in order to maximise our nutrition, targeting superfoods on a daily basis is a good way to help improve our overall nutritional intake,” she says.

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And while overhauling your diet isn’t always inexpensive, as good-quality food can be relatively costly, especially if not in season, Susie advises we counter this by making smart choices. “Targeting a few key superfoods, in a budget-conscious way, is a good way to improve your daily nutritional intake,” she says.

“Adding in green tea, tinned salmon and frozen berries for example, won’t break the bank, but will instantly improve your intake of omega-3 fat and antioxidants.”

Let’s examine the goodness in Susie’s top picks: berries, beetroot, salmon, walnuts and broccoli.

Berries: Any berries are great for you, and taste amazing, but Susie says blueberries in particular are packed full of antioxidants, vitamin C and fibre, while also being relatively low in calories and carbohydrates. You can enjoy them as a light snack in between meals; as a fibre boost to smoothies and juices; or as a sweet treat after dinner with a little Greek yoghurt and seeds or nuts. Yum! Another good option is strawberries.

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Beetroot: This pretty purple-crimson veggie is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are also an excellent source of folic acid and a very good source of fibre, manganese and potassium. And, did you know? The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach. Handy tip: If your hands become stained during preparation and cooking beetroot, rub some lemon juice over them to help remove the colour.

Salmon: This yummy superfood – or should that be superfish – is packed with healthy fats and high-quality protein, plus lots of vitamins and minerals, including potassium, selenium and vitamin B12. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel and is said to be perfect “brain food”. Above all, it is salmon’s omega-3 fatty acids content which makes it particularly nutritious – health experts advise us to eat such oily fish (tuna is another) at least three times a week. It also makes for a versatile dish. Sold!

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Walnuts: These delicious, brain-shaped little pocket rockets are often called the King of Nuts for their health-boosting properties. Just ten walnuts provides a massive dose of long-chain polyunsaturated fats known to optimise the composition of the cell wall, which can allow our fat-burning hormones to work better. Cool! What’s more, they also contain cancer-fighting properties and boost both your heart and brain health. The unsalted, raw kind are obviously preferable.

Broccoli: Broccoli is an edible green plant in the cabbage family, whose large flowering head is used as a popular green veggie. And, it’s so nutritious, a slightly health-obsessed former personal trainer of mine used to advise me to eat it raw and often to ward off cold and flues. It’s said to lower cholesterol, particularly when steamed, and contain cancer-fighting properties and a wide range of phytochemicals which protect against many chronic diseases. Broccoli is also a good source of beta carotene, vitamin C, folate and fibre. Broccolini, if you prefer, is also similarly nutritious and is smaller, milder and sweeter.

Susie Burrell’s new e-book Change Your Mindset And Lose Weight Fast: The Motivation You Need To Lose Weight is out now. Visit www.shapeme.com.au or www.susieburrell.com.au.

Images, in order, via en.paperblog.com; supplied; www.livingfoodslifestyle.co.nz; and www.thankgodimnatural.com.

February 9, 2015

Why Diets Suck!


SheSaid spoke to Tony Findlay who has been a professional fitness trainer for the past 15 years and former business owner of PERSONAL BEST Fitness Studio in Sydney on why he thinks diets suck! Tony has written diet and supplement protocols and provided personal advice to athletes as well as weekend warriors and having competed in the 2000 Hawaii Ironman triathlon has the practical experience to be able to advise individuals on sports nutrition as well. His desire for self change has made his lessons learnt a powerful source of knowledge that he shares in his up-coming book “DIETS SUCK -Don’t get ready for Summer, Get ready for LIFE”.

Why do you think diets suck?

The answer to that is in the asking. Most people I’ve met (male or female) hate the idea of dieting and wholeheartedly agree that DIETS DO SUCK! The idea that I have to eat a certain way BUT don’t know why seems set for failure. If someone sets you a plan of how to eat, they should be able to show you how it has worked for them. If someone tells you to eat a certain way and they are not in the shape you seek, you have to wonder how good their plan is. I mean if doesn’t work for them, just how good is this plan. Most people have an unrealistic expectation of themselves, and how committed they are to change. Change involves making sacrifices, not eating the same way they have been or changing their eating ways, training regularly (but only 3 hours per week to compliment a sound eating plan), and limiting alcohol. So if you aren’t willing to commit to all of these changes you won’t achieve the desired result.

Have you personally tried diets and realised they haven’t worked for you?

I’ve always been interested in how eating plans or diets work, having tried all plans that I have set clients. If I couldn’t do it or see a change then there is no benefit for them. It is hard to have a practical standpoint to say if or if not the plan will work. I am definitely NOT a “diet-basher” but more a “body mechanic” who believes in living the life that he prescribes. I guess my point for diets is that if we know that carbs supply us energy, and our activity levels are less than they used to be, why are we eating like athletes? More importantly, if fat as an energy source is worth 9cals/gram, and by using it we will have over twice the energy available, why do we load up our “fuel tanks” with carbs that have only 4cals/gram worth of energy? To me it seems that commonsense nutrition isn’t prescribed. As a nation we are the second fattest people on earth – only just behind the USA on per head of population. Our children are also the second fattest in the world. Why is it that we get athletes who are far more active then the consumer to promote foods that are designed to make us healthy?

What is your advice to girls who want to lose weight then?

Let me start this by saying: we are assuming that these girls have no pre-existing condition (diabetes etc) that could be impacted on or are getting any medical advice for health reasons. First off they need to understand the basics of nutrition and how they can affect their result with choices that they make. They need to do the following 5 steps:

  1. Drink more water – minimum of 10 to 12 cups per day (not counting when they are exercising)
  2. Eat carbohydrates at optimal times, which will stabilise insulin and subsequently energy levels.
  3. Limit fat consumption to 20 to 30g per day of “good” fats like avocado/nuts/salmon or mackerel/low fat milk and yoghurts.
  4. Exercise at least three times per week with intensity combining both cardiovascular and lean muscle training.
  5. Increase protein to meet your exercising and recovery demands. (See next page for suggestions)
December 1, 2001

Why Diets Suck! (cont’d)

What is your new book about?

So many diets come out in spring or summer as that is when most people start to think of the beach, and losing that layer of winter cover, that I have underneath the DIETS SUCK heading, “don’t get ready for summer, get ready for LIFE”. Its simply a way of eating that you need to do for a period of 8 weeks (as this is the period that fat loss is seen at) thus motivating you by result instead of hope. It provides the education allowing you to have a better idea of how your body works and how that food (or fuel) impacts on the perceived result that you are after ie: (fat loss / performance)Can you give us an example of what you would suggest a person to eat for breakfast, lunch and dinner with grazing tips as well?

Breakfast – cereal (low sugar content) / egg white omelette / protein energy shake / baked beans on toast

Lunch – chicken and salad / miso soup / Wrap with salad and some lean meat / fish and salad / sushi

Dinner – Lean protein source (fish/chicken/steak/veal etc) with vegetables or salad (1-2 nights per week – rice or pasta dishes)

Snacks – Tuna sachet and low fat cottage cheese / handful of cashews or almonds / low sugar protein bars / low sugar protein shakes

Tips:

  • Learn how to read nutrition labels
  • Drink 10 cups of water
  • Use energy bars sparingly as they are normally loaded up with sugar
  • Remember fruit is also carbohydrate
  • Limit alcohol – body cant store it! 
December 1, 2001