Something’s fishy around here

Out of the variety of foods recommended for people with PCOS and/or blood sugar disorders, I can honestly say that Fish is one of the most beneficial ones available.

Fish has received a bad rap in the media over the last few years due to suspected Mercury contamination. I personally have been eating Fish every day for several years now, and from the research I have gathered and experienced, the actual Mercury content is almost negligible. And besides, the health benefits of Fish far outweighs the suspected negative ones.

One can find canned Fish in abundance at the supermarket, however the best and healthiest available are those sourced at a local seafood store. Although it may be best, fresh Fish can often get expensive. So for those on a budget, fear not! Canned Fish contains the vast majority of the vitamins and minerals found in fresh Fish.

The Health benefits of Fish

– Omega 3s

These ‘healthy’ fats found in Fish are essential for one’s replenishment of essential nutrients. It is often said that fats are ‘brain food’, so having a diet rich in the good ones can aid and maintain brain function. This is especially relevant to those who find themselves with an impaired memory!

Omega 3s are also fantastic for maintaining cardiovascular health, as they regulate blood clotting and vessel constriction. It is also this very reason that Fish is seen as a ‘beauty food’, as this blood flow regulation often allows for skin to be radiant, clear and beautiful.

And for women who are pregnant or trying to conceive, Omega 3s are extremely important in aiding prenatal and postnatal neurological development.

Lean Protein

Fish is an excellent source of lean protein. It provides a high amount without the unnecessary ‘bad fats’ that proteins such as red meat contains.Protein is essential for those attempting to lose weight, as it keeps you fuller for longer.

A typical 150g serving of Fish can contain up to 35g of Protein. The average human is recommended 1 gram of Protein per 1.6 pounds of  bodyweight. And for those who are instructed to follow a high protein diet, it is about 1.2g.

Protein also ranks extremely low on the Glycemic scale, which means that it aids in maintaining a steady blood sugar level, and assists on subverting spikes and dips. Something which is essential for those with blood sugar disorders. This is due to the fact that your body takes a longer time digesting protein and turning it into Glycogen, a viable energy source for the body.

Vitamins and Minerals

Fish is filled with a variety of essential vitamins and minerals that will keep you healthy and happy. The main ones include:

– Vitamin D: Essential for strong bones

– Vitamin B2: Metabolism function

– Calcium: Strong bones and teeth

– Iron: Red blood cell reconstruction, Alertness, overall wellness

– Zinc: Metabolism function

– Magnesium: Relaxation

– Potassium: Brain function

Healthiest types of fish

The amount of health benefits that one can reap from Fish also highly depends on the type of Fish that they consume. The most nutritious ones available include:

– Wild Salmon

– Mackarel

– Tuna

– Sardines

– Oysters

– Prawns

– Rainbow Trout

– Barramundi

Fish and PCOS

Research shows that Fish is especially beneficial for women with PCOS. This is because the vitamins and minerals found in Fish have been linked to the subversion of depression, chronic inflammation, high blood pressure, high blood fats and diabetes. All health issues associated with the illness.

In a recent study, researchers discovered that women who were taking a Fish oil supplement every day were gaining significantly more lean muscle mass than those who weren’t, in addition to decreased cortisol levels. A stress hormone which is often found to be elevated for those suffering from PCOS. (Insulite labs)

How to cook your Fish

My absolute favourite way to cook Fish is by baking it. I season my fish, spray it with some oil, and wrap it up in a foil ‘casket’. I then place it in the oven for 15 minutes at 180 degrees celsius/350 degrees Fahrenheit. This method often leaves the Fish to be deliciously moist and Flakey, while retaining many of the vitamins and minerals.

Other healthy methods of cooking include:

– Steaming: Placing the Fish in a steam basket above a pot of boiling water. This method retains basically all of the vitamins and minerals available.

– Grilling: This method is quick and easy, but does carry a risk of overcooking the  Fish.

But above all, the best part about Fish is how delicious it tastes. And because it’s available in a variety of different types, you will be sure to find one that you love.

Recipe of the week:

Parmesan Crumbed Baked Fish

 

Insulite Labs. (2011). A new PCOS benefit of fish oil?. Available: http://www.pcos.insulitelabs.com. Last accessed 29th May 2012.

Eat this, not that!!

There is nothing worse than the feeling of depravation that some experience while changing their eating habits for the better. Sure, some people are able to stop at that one naughty scoop of ice-cream every once in a while. But for those of us with PCOS or blood-sugar conditions, we know all too well that once we start, the sugar-feeding frenzy often begins.

After many experiences with failure in eating ‘everything in moderation’, I have managed to find several substitutions that I think you may enjoy just as much as the naughty things that you’re ‘missing out on’.

Ice-cream

This is my absolute weakness. I could eat ice-cream until the cows came home. So many different flavours, the mix-ins, the cool and creamy texture. YUMM-O! But Ice-cream obviously isn’t the most ideal food to be consuming, so I have come up with a few subtitutions that you could try.

Arctic zero

For readers who are lucky enough to live in the USA, you may have heard of Arctic Zero. Basically it’s a frozen protein shake that boasts being 150 calories per PINT.

The frozen treat comes in a variety of flavours, including Chocolate Peanut Butter, Chocolate, Vanilla, Coffee, Strawberry Pumpkin Spice and Cookies & Cream.

The ice-cream is fat free, lactose friendly, and contains 14g of protein per pint. Though the products has gathered mixed reviews, it would definitely be worth a try.

Can you imagine that?! You can feel like you’ve indulged, but really, you’ve just had a snack!

Home-made frozen yoghurt

They always say home-made is best. And this is especially true when it comes to healthy desserts! You could indulge, and get a generous serving of calcium and protein by mixing greek or natural yoghurt and your favourite fruits together, and freezing it until it reaches your desired temperature.

You could even mix it with some natural peanut butter, PB2 or SF syrups to give it that desired ice-creamy taste.

Breakfast cereals

From my time in America, I gathered a great understanding into why there is such a struggle with childhood obesity. The great range of sugar-laden breakfast cereals there was astounding, not to mention INCREDIBLY addictive! But not to worry! There are plenty of other cereals out there that taste good, and will keep you feeling full and satisfied.

Oatmeal

This is one of the greatest cereals that you can have in the morning. It is a great source of protein & Fiber, and is extremely filling. But the greatest part of all, is that you can have it any way you want! Great mix-in suggestions include Fruit, Peanut butter, SF Syrups, Soy milk, Protein powder, Nuts, Seeds, and even savoury ingredients such as cottage cheese, avocado and salsa! And depending on what you put in it, it can be virtually sugar-free.

Oven-baked oatmeal

For those who love to have some muffin-style breakfasts, oven-baked oatmeals are a great, nutritious alternative for you!

Baked Banana oatmeal

Cinnamon baked oatmeal

Fiber one/Fiber cereals

Cereals which are high in fiber are great for bowel support, Iron levels, and keeping you full. Topped with berries and Non fat or Soy milk, these make for a great breakfast treat. You can also top a yoghurt parfait with it for a great ‘on the go’ breakfast.

The Kashi range

Though some of the Kashi range may be controversial due to its sugar content, it is definitely equalised by the amount of protein and fiber that it also contains. Kashi’s range are also delicious, and packed with essential vitamins and minerals. These also taste delicious when combined with some greek yoghurt and come in protein-rich granola flavours too.

Cakes & Cookies

Okay, so even I, a baking fanatic couldn’t create any great substitutes for cake that wouldn’t spike your blood sugar, or dramatically increase your caloric intake. Luckily for us, some MyFitnessPal members have!

Microwave chocolate cake

PB&J Protein bars

Skinny Chunky Monkey cookies

Protein cheesecake

Basic swaps

Chips Swap for Oven Roasted chickpeas, vegetables

Processed juice Swap for A piece of fruit

Fruit yoghurt Swap for Greek yoghurt and added fruit pieces

Lollies Swap for Sugar-free chewing gum

Milk chocolate Swap for 70%+ Dark chocolate

Buttered popcorn Swap for Air popped popcorn

Fries Swap for Oven baked sweet potato fries

Yoghurt coated muesli bars Swap for Fiber bars, Natural nut bars

Granola Swap for Natural Muesli, Kashi cereal range

Candied nuts Swap for Oven roasted, or smoked nuts

Regular peanut butter Swap for Natural, or PB2

 

Just by incorporating some of these swaps into your life, you will both subvert your feelings of depravation, in addition to adding some essential vitamins and nutrients into your diet!

 

Recipe of the week:

Protein Ice-cream

TLH Recipe Special

Before I begin this week’s blog, I would just like to tell you guys about an unsettling incident that happened to me last night.

So recently I lost 11.5 pounds/5.2kg. Here is a photo of me as of yesterday:

It took me a fairly long time due to MANY slips and falls (One of the pains of having PCOS; Sugar cravings…) But I finally did it. And I owe it all to none other than good old healthy low glycemic eating, and getting my butt moving. I can shamelessly state that I’m just a little proud of myself.

So last night I posted this photo on my profile of a calorie counting website that I owe a lot of my success to, to show all my supportive friends on it how much their kind words have helped me ‘keep on trucking’.

It was all well and good, until I got a friend request from a girl who claimed to be “lowering her caloric intake to 800 cal this week”.

Mild alarm bells in my head began to ring, but I decided not to make a big deal of it. You can’t help those who don’t want to be helped, I guess.

However a few minutes later, I could began to see my friend request counter dramatically increasing. Such requests included Dyingtobethin, Thininmyskin, and Bonesonherbody.

I felt an immediate revultion in my being as I realised exactly what had happened.

I had become ‘thinspiration’ for disordered eating.

I know some of you may be thinking, “Damn, why is she complaining about chicks wanting to be thin like her?” Well, as someone who is about to commence study to become a dietitian, there is nothing more devastating than to be seen as a role model to young girls who tend to starve themselves.

My aim in life is to be a role model to those who want to be healthy and happy, not for misery and an early death!

Well now that my long rant is over (sorry), lets get this Recipe special started!

Recipes!

As someone whose favourite pass time is to invent new delicious, nutritious meals, I have come up with a fair few that are amazing substitutes for old favourites, and keep you from getting that dreaded blood sugar drop that often follows our naughty treats.

Lets start at the beginning, with breakfast!

Peanut butter & Jelly Oatmeal

My epic bucket of PB!

– 1 sachet of quick oats OR 1/3 cup rolled oats

– 1/4 cup soy milk

– 1 scoop vanilla protein powder

– 5-6 Almonds

– 1 tablespoon either sugar free, or health conscious strawberry jam/jelly

– 15g/1.5 teaspoons Natural Peanut butter

Cook oats, then add soy milk and vanilla protein powder. Stir

Add the rest of the ingredients. Pop it in the microwave just to melt the PB & Jelly a bit if you find that the oatmeal has cooled. Enjoy!

Nutritional info: 380 cal, 33g Carbs, 22g Protein, 16g Fat, 7g Fibre.

Mexicana Omelet 

– 1 egg, 2 egg whites (or sub whole egg for 3 egg whites to increase protein & decrease fat)

– 1/4 cup Arrabbiata sauce

– 10g Parmesan cheese

– 4-5 cherry tomatoes

– 1/2 cup spinach leaves

– 1 piece wholegrain toast

– Pan spray (opt for either rice bran, or extra virgin olive oil spray)

Crack eggs and whites into a bowl, and whisk.

Cut tomatoes into small pieces.

Heat up pan, lightly spray with oil.

Add tomatoes, lightly cooking them.

Add spinach leaves, quickly cooking before adding the eggs over the top.

Pour the sauce sparingly throughout the omelet, followed by sprinkling of the cheese.

Flip.

Once cooked, season with salt and pepper, and serve with a piece of wholegrain toast.

Nutritional info: 302 cals, 19g Carbs, 25g Protein, 15g Fat, 6g Fibre.

Lunch & Snacks

Tuna & cheese melt

– 2 slices of wholegrain bread (preferably one that is <190 cal)

– 1 slice of ‘light’ cheese (I use Bega Extra Light n Tasty)

– 4 slices of tomato

– 1/2 cup baby spinach leaves

– 1/8th of an Avocado

– 1 small tin of Tuna in Springwater

Assemble ingredients, and place sandwich in a griller, making sure that the cheese is on top.

Nutritional info: 340 cals, 29g Carbs, 33g Protein, 9g Fat, 7g Fibre

Chocaholics protein shake

– 1/2 cup Soy milk

– 2 scoops of low carb chocolate protein powder

– 1 tablespoon low cal hot chocolate powder

– 1/4 cup Nestle ‘light n creamy’ choc caramel swirl ice-cream (or 1/2 pint of Arctic zero chocolate. However nutr info applies to Nestle)

– Crushed ice

Place ingredients in a blender and mix.

Nutritional info: 220 cals, 20g Carbs, 24g Protein, 6g Fat, 4g Fibre.

Dinner

Baked Barramundi fillet with steamed veggies

– 150g/5.3 ounce skinless, boneless Barramundi fillet

– Rice bran/extra virgin olive oil spray

– 1 zucchini

– 1/2 broccoli stem (small)

– 1/2 capsicum/Pepper

– 4 Button mushrooms

– Lemon

– Cracked Pepper, Garlic powder

– Alfoil

Preheat oven to 180 degree celsius.

Cut up veggies, and place in a bowl.

Spray both sides of barramundi fillet with oil spray, and place in alfoil sheet.

Season fish with Pepper & Garlic, and other desired seasonings.

Enclose the foil around the Fillet, so that it is like a little package.

Place in oven and bake for 15 minutes.

Meanwhile, steam veggies until crisp and cooked. Will only take a few minutes.

Once cooked, squeeze a few drops of lemon juice on to the fish.

Nutritional info:  315 cals, 18g Carbs, 45g Protein, 9g Fat, 7g Fibre

Stuffed Peppers

– 2 Medium sized peppers

– 100g/0.4 cup reduced salt crushed tomatoes

– 1 tin Tuna in Springwater

– 1/2 cup Baby spinach leaves

– 3-4 cherry tomatoes, cut into small squares

– 3-4 button mushrooms, cut into pieces

– 1/2 zucchini/squash, cut into small squares

– 10g Parmesan cheese

– chilli flakes, garlic powder, cracked pepper

Preheat oven to 190 degrees celsius.

Cut the top off of peppers, and ‘gut’.

Combine ingredients in a bowl, making sure to add seasonings throughout.

Spoon mixture into peppers, topping off with a sprinkling of parmesan cheese.

Bake in oven for 30-40 mins, or until Peppers look wrinkly, and the cheese looks melted and crispy.

Nutritional info: 260 cal, 26g Carbs, 32g Protein, 4g Fat, 10g Fibre

Dessert

Fruity Gelato

– 1 cup mixed berries

– 140g Greek or Natural yoghurt.

Freeze berries.

Once frozen, take berries & place in blender with yoghurt.

Blend until thick and creamy.

Place back in freezer until it reaches desired consistency.

Nutritional info: 150 cal, 20g Carbs, 17g Protein, 0g Fat, 5g Fibre.

Dessert parfait

– 1/2 cup Strawberries

– 1/4 cup blueberries

– 100g/3.5 ounces Natural or Greek Yoghurt (preferably Chobani, or another high protein selection)

– 1/8 cup Digestive 1st cereal, or Kashi ‘Go Lean’.

Place berries in martini glass, and top with yoghurt.

Sprinkle cereal on top.

Nutritional info: 130 cals, 19g Carbs, 12g Protein, 0g Fat, 4g Fibre

Hypothalamic Amenorrhoea; The serious side of health obsession.

As a woman with PCOS, one of my main concerns is getting my irregular menstruation back on track.

Those who choose to go on the natural route rather than resorting to medical intervention, such as birth control will realise how much more of a struggle it is to do so. Naturopathy requires a lot of testing, trial and error. But what happens if it’s not a deficiency in vitamins causing your lack of periods. What happens if its something completely within your control?

Amenorrhoea: What the?

Though it may sound complicated, Amenorrhoea merely refers to the absence of one’s periods. These are often caused by hormonal disturbances, or early onset menopause. But more often than not, it can all come down to two interrelated things. Your diet & exercise habits.

Hypothalamic

It seems like the most valued things in Western society is ‘eating clean’, losing weight, and exercising. However a growing trend amongst the population is people taking a healthy lifestyle too far, resulting in disordered eating, and overexercise.

HA is the absence of periods caused by overexercise and the constant restriction of calories. Once a woman’s body falls below a certain body fat percentage, the sex hormones estrogen and progesterone required for a period begin to change, and often dramatically decrease. So basically, a woman needs a certain level of body fat in addition to consuming a certain number of calories for her body to be able to sustain a period.

HA is often associated with eating disorders due to the dramatic restriction in calories. Stress levels caused by the illnesses can also heavily contribute to the absence of periods.

The risks of HA

Unfortunately, the absense of periods can lead to a host of health problems, including:

– Bone density issues

– Fatigue

– Uterine lining build up

– Infertility

And in the worst case scenario,

– Endometrial cancer.

How to diagnose it

– Hormone studies: One can have a blood test which measures the stage of the cycle one’s body is in, in addition to the sex hormone levels in one’s blood.

– Progesterone challenge: This is a dosage of tablets which produce a withdrawal bleed, similar to a period after taking a course of them for a week. A woman with HA will not bleed after taking them.

– Computerised Tomography: A scan of the pituitary gland to detect any abnormalities.

How to treat it

– Herbs: If you suspect that you may be suffering from HA and don’t want to resort to Western medical intervention, it is time to seek an appointment with a naturopath. They will assess you, and potentially create a Herbal concoction to restart your periods. More often than not, irregular periods can merely come down to a deficiency in vitamins and minerals such as Protein, Iodine or Zinc.

– Acupuncture: This is believed to normalise hormone disfunction, which may resart periods. It is also heavily beneficial for those with PCOS, and women trying to conceive.

– Hormonal therapy – Birth control pills and other forms of hormonal contraceptives alter your hormone levels, which allow for users to produce regular periods.

– Counselling: Constantly elevated stress levels can play a dramatic role in altering hormone normality. People tend to be able to solve their Amenorrhoea issues by talking about it with a professional, thus leading to a heavy decrease in stress and cortisol levels.

– Increase in calories, decrease in exercise: One should seek consultancy from a dietitian when it comes to their diet, as it may come down to a dangerous deficit in calories that has led to the irregularity.

If you have not had a period in several months, it is time to seek professional guidance from either a Naturopath, Gynocologist or General practitioner. The earlier you look into it, the more likely you will be able to ensure fertility and good health in the future.

How to prevent it

By eating a substantial level of calories to fuel your workouts, you will allow your body to keep producing regular hormones, in addition to simultaneously repairing itself following intense exercise.

Taking classes such as Yoga or Pilates could subvert stress one’s levels, allowing for a decrease in cortisol production.

It is extremely wise to seek a dietitian’s opinion on your food intake if you feel you are at risk of developing the disorder.

Recipe of the week:

Almond Buckwheat pancakes (Excellent for women TTC)

SGF. (2011). Hypothalamic Amenorrhea. Available: http://www.shadygrovefertility.com/hypothalamic-amenorrhea. Last accessed 11th March 2012.

Know your dairy

Over the years, dairy has been a very controversial food group in the health world.

Some groups are claiming that it can contribute to many health problems, even causing death in some. Harvard university even recently published an assessment on their research proving that dairy is unnecessary to maintain a healthy diet. (You can read it here)

But others are praising its sustainable source of calcium, protein, B vitamins and probiotics.

I however, am the type of aspiring dietitian who does not believe in any ‘be all, and end all’ decisions, so I have conducted research into which dairy items are the best for you. Speaking in Low Glycemic terms, of course.

Milk

Many years ago, farmers would merely milk the cow, bottle its contents, and put it on the family breakfast table. Years on however, mankind’s tastebuds have developed to no longer tolerate this taste. Have you ever tried Unpasturised milk? Not for the feint hearted.

So modern day farmers now add a ton of sugar to their products and other preservatives to ensure that they have a longer shelf life, and taste good.

In addition to this, milk companies have needed to keep up with the ‘non-fat’ phenomenon, meaning that they need to replace the extracted natural fats with, you guessed it, more sugar.

Unfortunately for us, this means that a regular 250ml serving of skimmed milk has around 12g of sugar per serving, and only around 8g of protein to counteract it. This can also often spell out problems for those suffering from IBS and blood sugar disorders.

Alternatives to milk

– Lactose-free milk: If you are an avid milk drinker, but find that you get stomach troubles from it, you might just be reacting to the lactose in it. This is a sugar which is added to regular milk to ensure that it tastes better. However nowadays, many companies produce lactose-free milk which still tastes good, so be on the look out for those. Be warned however, they too still have plenty of sugars added to them.

– Soy milk: This is my personal favourite. I find that soy milk is naturally sweet, and mirrors a similar amount of calories to that of a skimmed milk variety. (In reference to low-fat soy milk, of course). But make sure to read the packaging carefully, as some Soy milk brands such as So Good contain as much sugar as regular milk. Opt for brands like Silk and Vitasoy, or Organic ones found in your health food store.

– Almond milk: This is a great alternative to the former mentioned, as it is made from ground up Almonds, thus containing healthy fats and proteins that one can find in Almonds. One must still pay close attention to the sugar contents of certain Almond milks too.

– Rice milk: This is made from cooking brown rice in water, and then blending and straining it. Though it may contain more carbohydrates than regular milk, It has almost no bad fats, and is a significant source of protein, whilst being gentle on the digestive system.

Yoghurt

Nowadays it is almost impossible to find completely unrefined, natural yoghurts. Most people cannot handle the strong, sour taste of natural yoghurts, despite how high in protein, and low in sugar they may be. Companies often claim for their yoghurts to be “Greek” or “Natural”, but at closer inspection of their ingredients, one can find a whole host of sugars. Sometimes up to 25g per serving. Yikes.

One of the worst cuplrits however, are companies which produce ‘non-fat’ yoghurts, because as discussed before, the fat needs to be replaced by something. Some companies have as much as 30g of sugar per ‘diet’ 150g tub. That’s as much as one finds in a regular sized candy bar!

Alternatives to sugar-laden yoghurt

– Greek & natural yoghurts with less than 4g sugar per 100g: These are often fairly high in protein, and thus counteract the added sugar. Unfortunately, almost all companies will have added a little bit of sugar to their products.

– Nestle Soleil, Yoplait Formet Diet yoghurts: These yoghurts may have some added sugars, but they have an almost 1:1 Protein to Sugar ratio, and are virtually non-fat. They also come in a great variety of flavours. Be warned, though. They have been known to cause mixed signals in terms of insulin, which could leave you craving sugar later on.

– Chobani: This suggestion should be taken with a grain of salt. Chobani yoghurts have about 18g of sugar per tub, but do sport up to 14g of protein as well. The yoghurt is thick and creamy, and come in non-fat. I do suggest these, but maybe more so as a treat, rather than a regularity.

– Goat’s milk yoghurt: There are a lot of companies which produce a range of yoghurts made from Goat’s milk. These are often high in protein, and most brands contain less sugar than regular yoghurts. Some find that these yoghurts are sometimes suitable for those with a Lactose intolerance, or IBS.

Cheese

Oh beloved cheese. Find me a human being who doesn’t love fine cheese from the wine valley, and I will have them converted within the hour.

Cheese is an amazing source of calcium and protein, but can be extremely calorie dense. In addition to this, if you are not buying cheese from it’s actual farming source and are buying it from commercial brands, it can often be heavily processed. One of the worst offenders in this case is Kraft singles slices. It is a crime that they can even claim to be cheese, seeing as they are more like a processed piece of rubber, even containing added sugar!

Alternatives to unhealthy cheeses

– Cottage cheese: This is one of the healthiest types of cheese around. It is high in protein, low calorie and low in fat and sugar. It can also be mixed in with some of your favourite recipes.

– Feta: Also low calorie, fairly unprocessed and high in protein.

– Ricotta: A very low calorie, high protein cheese source. Great in recipes.

– Halloumi: Make sure that it is one made from goat’s or sheep’s milk.

And remember, when buying your dairy products, make sure to read the ingredients and nutritional info. You would often be shocked to discover how many added sugars and unhealthy fats some products contain, even though the company may be boasting ‘healthy, low fat, and good for you!’

Recipe of the week:

Lamb, Feta & Mint stuffed vegetables

Faux Fitness Foods

Over the years it has become more and more disturbing just how much a brand is willing to distort reality, in order to sell their products. Many friends of mine will hold up a “Go Natural” yoghurt coated nut bar and proudly exclaim, “Look Nicky! I’m eating healthily!”

Call me old fashioned, but most of the time I just don’t have the ego to lecture them on the fact that those bars are loaded with sugar, and an array of artificial ingredients.

Nonetheless, the “Go Natural” company will still claim the fact that their bars are good for you, and natural, of course.

Don’t get me wrong, this is by no means an attack on this particular company, it was just the best example that I could think of as a faux fitness food.

What is a ‘faux fitness food’?

Have you ever walked down the Health food aisle, and come across shelf after shelf of ‘low carb, low glycemic’ bars? I sure have. And they often seem too good to be true. A delicious Chocolate-caramel delight, which is low-carb, low-calorie, high protein, and gluten free? Sign me up!

That is, until after I have consumed them. Suddenly I develop a rather sore stomach, accompanied by some unwanted gas. And yet my sugar craving is still more prominent than ever. At this point I normally turn the bar over, and read the microscopic ingredients, which may as well be in another language.

To put it simply, a ‘faux fitness food’ is a processed health food, such as bars, powders, chews which are marketed to be good for you, but are just full of, well, crap!

Why are they so bad for you?

Firstly, low-carb bars are full of fake sugars to allow them to taste good. These are often very bad news for those suffering from IBS, as they aren’t absorbed by the intestines, potentially creating irritation for the digestive tract. And for those who have problems with sugar addiction and the like, it can actually aggravate your cravings more, as your body is preparing to digest sugars, but doesn’t receive any!

Unfortunately for us, many ‘low-carb’ bars contain hidden carbohydrates, which sometimes can legally remain undeclared.

But what about the bars which don’t carry a ‘low-carb’ declaration? You may ask. Well, bars which don’t claim to be ‘low-carb’ are often packed with sugar. Some can have as much as 30g! That’s 8.5 teaspoons! Yikes!

The worst ‘faux food’ culprits of all, have to be Health bars which look good from the outside, but are completely nutritionally void on the inside. Often the ‘Dark chocolated coated’, or ‘Yoghurt coated’ nut bars have nothing to them, aside from being high in sugars, and low in fibre and protein. Their only claim to fame is that they sometimes contain nuts. Often as little as 4%. I declare a veto to the junk food aisle, thanks!!

Diet pills

People are all too familiar with the diet pill fad, yet the damn things still manage to be flying off of the shelves. But here’s the 411 on diet pills:

Most of them contain nothing more than caffeine!

You feel fuller, or more energetic because you are paying upwards from $40 a bottle to take caffeine pills! You’re better off just drinking a wonderful shot of the natural stuff, and benefiting from the goodness of real caffeine.

How to avoid a faux fitness food

– Look out for tricky euphemisms for sugar, such as Sucrose, High Fructose corn syrup, Dextrose, Fructose & Agave sugars.

– Make sure that bars which claim to be a ‘source of fibre’, actually have a decent amount, not 0.5g!

– Try to avoid any bars, powders etc which contain added sugars

– Assume that ‘yoghurt-covered’ often means sugar-laden.

– Try and only consume fitness aids with less than 5g fat. Some can pack as much as, if not more fat than a candy bar.

– If it seems too good to be true, it probably is.

Fantastic fitness foods

I couldn’t possibly leave you without an alternative to these foods! Because there are definitely some fitness suppliments out there which are both good for you, and taste delicious too!

– < 100 calorie Slim secrets nut bars – High in fibre, protein

– PLAIN trail mix bars. Ones that are often kept together with organic honey

– Multi-vitamin flavoured protein powders (Be sure to double check the nutritional info though!)

– Caffeine. I only mention this, as I find that after a wonderful cup of my favourite organic soy cappuccino, my workouts are 2-3 times more energetic and successful!

– Plain nuts – Try and stick to the recommended serving of one ounce, though!

Recipe of the week: 

Homemade protein bars database

This serial dieter is seriously done!

After what has seemed like an eternity of dieting, I have decided to finally throw in the towel.

Yes, you heard me. This obsessive calorie counting, carb-analysing girl is finally willing to be healthy & accepting of her curves.

For the first 18.5 years of my life, I was basically a stick insect, weighing around 104 pounds at 18 years of age. Imminent weight-gian led me to dieting, losing it, gaining it, yada yada yada. However, the more I dieted, the more I found myself attached to foods, and falling victim to binges, as my body was physically screaming out for nourishment.

Over the years, I have tried every diet there is. Vegetarian (though I was for moral reasons for 4 years. VERY successful for weight-loss though!), Atkins, South Beach, Fruit, Raw food, Dukan, Low-Glycemic. But no matter what the food choice, the restrictive side of things always got the better of me, phsycologically.

I have always been well within a healthy weight range. In fact, my BMI has never exceeded 20. However, my petite frame has always made my curves seem rather, er, prominent. 

I always blamed the absence of my periods on my weight gain, a common reason for PCOSers, but in fact I’m sure it’s as a result of those binges.

On this diet I have lost a total of 7 pounds. I was aiming for a 12 pound loss, but I fell off the diet wagon way too many times due to feeling deprived, starving and plain sick of dieting.

The facts about extended dieting

It seems all too common for those of us dieters out there to unfortunately gain back some of the weight we had previously lost. But don’t feel too bad – you can only fight your physical needs for so long!

Basically, after years of dieting, your metabolism does slow down, as your body no longer believes that there is food available. This ‘starvation mode’ makes you crave foods as your body’s desperate attempt at seeking nourishment. If that wasn’t bad enough, binges often occur during/post-diets, as it’s your body’s last resort at getting enough nutrients when it sees it available.

One unfortunate side-effect of weight loss is also the loss of leptin, the hormone which signals when your body is full. Leptin is stored in your fat cells, so less fat means less leptin. And if that wasn’t bad enough, there was a recent study which concluded that Leptin levels can stay at ‘starvation mode’ levels for as much as a year after one has concluded their diet.

How can I lose weight once, and keep it off?

I would strongly recommend a dietitian to help you out with this one. My first dozen diets were on my own, and I’d say the only one that ran smoothly was the first one. The one I just finished following was formed by my dietitian, but is extremely low calorie; further damaging my already messed up body.

If you get enough sleep, take multivitamins, exercise and eat enough calories, you should be able to lose weight, and keep it off for good.

Getting your body out of starvation mode

The one part of this that you will have to brace yourself for, is that you will gain weight at first when easing your body out of this low-leptin, insatiable state.

Try adding 200-250 calories to your daily meal plan. Make sure you are still eating every 3 – 4 hours, so that your body is constantly digesting, and using your intake as fuel.

Do allow yourself a splurge once a week. The increased caloric intake will make your metabolism work a bit harder.

But don’t let my blog be an excuse to throw caution to the wind, and just eat everything. I personally am still a heavy supporter for eating a low-glycemic diet, and portion control. I am just going to start listening to my body, rather than waiting until the next meal time, despite the fact that I’m so hungry that I become Godzilla, and am going to allow myself small treats a couple of times a week. It’s funny how much I neglect a helping of dessert when it’s actually being ‘allowed’ again!’

If you’re starting to head in my direction, just look at things this way: Eat to fuel your workouts (trust me, 115 pounds looks a heck of a lot leaner and thinner when it includes a large amount of muscle mass and tone, vs 110 pounds of fat and very little muscle!) and eat to nourish your body. From what I’ve seen, after you’ve gotten over the excitement of being ‘free’ your body will just settle on a weight that it is destined to be. Heck, you might even lose a few!

Recipe of the week:

Low Glycemic Hot Chocolate

 

Iodine – the “make or break” weightloss mineral

After finally agreeing to getting an Iodine ‘pee test’ done, I discovered that I was severely Iodine deficient. A normal level of Iodine in the body is anything above 100, whereas I was sporting a meagre 67.

This may seem like a deficiency similar to any other, but for those with PCOS, thyroid problems or attempting weight loss, it could literally determine your success or failure.

The role of Iodine in your body

Iodine’s prime function in the human body is to help ensure the efficiency of one’s thyroid. It allows for the synthesis of thyroid hormones, thus enabling for your metabolism to work efficiently. One’s thyroid helps to regulate their appetite, stabilise cholesterol, keep regular menstrual cycles, and determines the pace at which a person’s metabolism works. So without the recommended amount of Iodine in the blood, the thyroid is unable to create these hormones properly, often resulting in a difficulty in losing weight, or even gaining weight.

Signs & symptoms of an Iodine deficiency

– Fatigue

– Weight gain

– Depression

– Enlargement of thyroid gland

– Weakness

– Appetite fluctuations

Sources of Iodine

In Westernised culture, many of our foods come rich in Iodine due to many salts being iodized. However, for those who eat unprocessed, natural foods often become deficient due to the lack of iodized salt. The following health foods are rich in Iodine:

– Seaweed (It’s not like we really needed an excuse to eat our beloved sushi!!)

– Yoghurt

– Milk

– Eggs

– Cheese

Iodine comes as a supplement as well, which can be prescribed to you by your naturopath. I would strongly recommend talking to your doctor or naturopath about a suspected Iodine deficiency, as taking a supplemented dose when unnecessary could be toxic.

Why is Iodine important for PCOS?

Studies have shown that an Iodine deficiency has been the root cause in some cases of PCOS. There is clinical proof that low Iodine levels can result in ovarian cysts, insulin resistance and hypothyroidism. Deficient test subjects actually showed a remarkable improvement in their PCOS when given Iodine supplements. Some were exhibiting periods every 28 days, after going months without a single cycle.

Why is Iodine important for weight loss?

As previously discussed, Iodine is essential for the Thyroid to produce hormones to regulate one’s appetite. ‘False hunger’ signs could indeed come as a result of a deficiency. And if that wasn’t influential enough, a body deficient in Iodine could create a sluggish metabolism, which means that your body is most likely to store your food as fat, even if you’re food intake is leveled at a deficiency!

Symptoms of an Iodine deficiency could also prevent weight loss, as one could be suffering from depression and weakness, thus laying around and neglecting to exercise, and significantly decreasing the amount of calories that they could potentially burn.

How to diagnose an Iodine deficiency

Merely ask for a test from your doctor or naturopath. All it entails is a pee sample from your first morning toilet visit, and you will have your results from the lab within a few days.

Recipe of the week:

Vegetarian brown rice sushi rolls

WEIGHT-LOSS STATS

Starting Weight: 123 pounds (7th December 2011)

CURRENT: 115 pounds (10th January 2011)

We’re only human – a pledge to those working towards a healthy life.

Happy New Year to all!

I thought I would go slightly off track for my first blog of 2012, by offering some real motivation – from one imperfect person to another.

We all make mistakes when it comes to our health goals. There’s nothing worse than feeling like we have ‘undone’ all of our hard work when it comes to our diets. Especially when it’s the holiday season. As someone with a rather ‘extreme’ personality, I can tell you that I do experience some pretty harsh devastation when I give in to the sugar urges and succumb to the impending sugar binge. And because of this, I have one thing that I have to say to both you and I:

We’re only human!!!!!!!!!

If you slip once in a week or so, stop making the cliched mistake of focusing on the one day you went slightly off track, when you can focus on the other six that you did a great job on!

When it comes to temptation however, I always reflect on these anecdotes that I once read:

1) Nobody said that you can’t have those donuts that all of your friends are happily feasting on. So when you’re thinking, “that’s so unfair, why can’t I have it?” Remember that you can! You’ve just made the wonderful choice to lead a healthier life. No one is forbidding you from eating junk, except for your common sense.

2) Sugar & junk binges are like a horrible friend. They seem amazing and flawless at the time, but later on, they turn their back on you and make you feel like garbage.

3) Everyone feels guilty after a binge. But no one has ever felt guilty for putting in an effort to avoid one.

Another great motivation in my opinion is attitude. If you have PCOS, maybe instead of thinking of weight loss as a vane requirement, think of it as a way that you might be able to restore your cycle, or lessen the severity of your symptoms. The same applies to those with diabetes. Just imagine the possibility that you might be able to cure your diabetes by changing your diet!

So during this fresh new year, start by setting yourself some smaller goals. Maybe only one dessert a week, or taking up an exercise-related hobby. It’s really the little things that make a world of difference. You’ll be most likely to stick to your little changes than a big one anyway! Especially considering most people’s supersized New Years resolutions barely last for the month of January!

And as a final piece of motivation, here is a wonderfully uplifting advertisement that they ran on Australian TV years ago. Enjoy!!

So berry good

For those of us with blood sugar disorders, the notion of avoiding sweet foods is all too familiar. This is because most sweet foods, like candy, pop and frozen yoghurt are often associated with a spike in your blood sugar. A true enemy. Though some fruits are allowed, like apples, pears etc, a lot of fruits too carry a high glycemic content, which can be just as damaging as reaching for a glass of pop.

However, there is one group of superfruits which seldom receive the acknowledgment that they deserve.

Berries.

Aside from their amazing antioxidant properties, berries can be one of your best tools in losing weight, and managing your blood sugar condition.

One of the greatest things about them is that there are a variety of berries to choose from, which means that you will never get sick of the nutrient-packed fruits!

The most common types of berries include (per cup):

– Strawberries (50 cal)

– Cranberries (60 cal)

– Blackberries (62 cal)

– Raspberries (64 cal)

– Boysenberries (70 cal)

– Blueberries (83 cal)

Low-calorie excellence aside, here are some other great benefits that berries contain.

Fibre

Berries are one of the highest fibre fruits, which means that they will keep you fuller for longer. They will also allow for you to keep a healthy digestive tract, as they will aid in keeping you regular. (not to shabby for IBSers!)

Heart & Liver healthy

Obesity and blood sugar-disorders can heavily raise your risk of developing heart or liver disease. But the amazing thing about berries is that they carry heart and liver-healthy antioxidants, actively lowering your risk. And if that wasn’t exciting enough, they also lower your risk of developing cancer cells in the future.

Blood sugar

Due to its low glycemic impact, berries allow for a steady blood sugar, in addition to satisfying sweet cravings, without creating a consequential blood sugar spike.

Low calorie

Delicious berries are also low in calories, and fat free, which means that you can have more for less!

PCOS benefits

Berries have been associated with helping in inducing ovulation, as well as helping to reduce ovarian cysts. In addition to this, it also helps to reduce bad cholesterol levels and control blood sugar; issues heavily prominent for women with PCOS.

It has been recommended by a variety of dietitians to pair berries with the mineral chromium, as this will allow for maximum success in achieving insulin sensitivity.

LowG.I Tip: To lower the G.I even more, try to pair a serving of berries with 4-5 almonds, or another kind of protein.

Berry traps! Beware!

Though foods such as jams, jellies and preserves are predominantly berry-based, they are also heavily sugar-laden, so do not count these in your approved list of berry delicious guilt-free foods!

Meal suggestions that berries can be added to

– Oatmeal

– Muesli

– Yoghurt

– Low G.I wholegrain pancakes

– Wholemeal crumpets

– Homemade frozen yoghurt

– Custard

– Or just by their delicious selves!

Recommended Recipe:

Low G.I Berry Stuffed French Toast

*Blogger’s suggestion: Try and some of the splenda with Manuka honey. This way, you are adding some antiviral goodness, and will allow for less bowel irritation for those with IBS. Also, to lower the G.I/assist with constipation, add a teaspoon of either psyllium husk, or ground flaxseed. NOTE: THIS RECIPE IS CALCULATED TO SERVE 6!! However it does allow you to recalculate serving amounts.

 

WEIGHT-LOSS STATS

Starting Weight: 123 pounds (7th December 2011)

CURRENT: 118.4 (20th December 2011)

Menstruation: None since May 2nd 2011.