Categories Gluten Free, Health Tips, Holistic health and fitness, Migraine balance, Nutrition

The great grain debate! To eat or not to eat… and then there’s seeds…

Are you conflicted about whether to eat or not to eat grains for fear of inflammation and weight gain? Are you a ‘new’ gluten sensitive, a celiac or gluten intolerant and don’t know how to deal with grains?  Well a few things about grains that should help you decide.

When you’re thinking grains, you need to think quality first. The better the quality, the better the nutrient value. This is why we eat right? To feed our cells so they make our body work!

So, wholegrains are a great source of iron, fibre, and B vits and help you to stay fuller for longer, help to keep your sugars level and promote good digestion.

But which ones should you choose?

First, of course, stay away from refined grains such as white breads, pasta, white rice, and always choose whole grain – do I even need to say that!   There are lots of great grainy breads and wraps, pasta made with all different types of grains to choose from.

Quinoa is a good protein packed gluten free grain but I find its best when mixed with brown rice. Remember that brown rice contains the highest amount of B vitamins out of all grains, and contains iron, magnesium, amino acids and is high in fibre.

Amaranth is delicious but can be high in calories so use limited amounts. Buckwheat has a taste that you need to get used to but it is a really great staple if you are gluten free. Couscous can be incorporated into a meal, from what I remember (pre-celiac knowledge!) its a nice fluffy grain that you can cook with any protein and veggies!

I do have to say that I use seeds a lot to provide that grainy texture to foods and of course they are super nutritious too. Yes, they have fat, but it is fat that is useful to us! Seeded crackers are a good staple snack for me as a grain substitute if I’m on the road (try the gluten free aisle for these). Coles carries a brand called Olina’s (pictured) but of course you can make your own. More on that in later recipes.

All in all, don’t be afraid of grains, and if you do want to check out grains, choose wisely, and just eat a small portion, fill up your plate with veggies first, then protein and then your grain. You don’t need a lot, but you do need some to keep a balance. But of course, everyone is an individual, so try them all out and see which ones you like!

If you suffer from migraines, like me, then grains at most meals is really key to keeping a sugar and energy balance which helps keep migraines away!

Angie :0)
Holistic Health & Fitness Consultant

Angie Hazell has been a qualified personal trainer and certified nutrition coach, looking after clients since 2007 with real experience of holistic health, fitness and coaching.  Contact us now to arrange your free initial consultation to discuss a bespoke and sustainable holistic strategy for your healthy future!

Categories Advice, Health, Health Tips, Nutrition, Obesity, personal trainer perth, Weightloss

Do you have a “Barrier” stopping you from starting a fitness program?

If you are constantly thinking about starting an exercise and weight management program but just can’t seem to get there.  Have you asked yourself why that is? Realistically, not just the usual “I just can’t”.  Sometimes you are stuck in the pre-contemplation phase far too long that it just becomes far too hard to actually start.

Think about the following statements if you are stuck in pre-contemplation of looking after yourself, and see if any of them fit with what your current barriers are like:

  1. I feel embarrassed about starting to exercise in front of others and I won’t be able to keep up.
  2. I’ve put on so much weight, where do I start again?
  3. I’m just so tired, when can I even fit in time to look after myself.
  4. I know what I need to do, I just need to start, but I don’t know how to start with all of my commitments.
  5. I can’t mentally deal with exercise, or anything right now, but I know it would make me feel better if I did do something.
  6. With my physical condition, I won’t be able to do any exercise anyway, it’ll be too hard.
  7. I can’t buy healthy foods because they are too expensive.

If you are feeling any of these things, but it’s still consistently on your mind, that you must start something, give these a try:

  1. Find some exercises on YouTube for free that you can do in your jimmy jams at a time that suits you, no-one needs to see you at all, until you are comfortable to work out around other people.
  2. If you’ve put on a lot of weight, but you can’t seem to reduce your intake, start your own food diary, write down everything, I’d suggest getting a book with an inspirational quote on the front (try Typo, they have loads of these) and a glitzy pen (yes the old fashioned way) and just write in it at the end of the day. And write everything.  This is a great way to actually understand what it is that you’ve taken in for the day, by writing it down and focusing on writing it down means you aren’t distracted by a phone, an app, or text messages, and social media.  You’ll be surprised at how by actually looking at that list and thinking, did I really consume all of that food today, focuses you into reducing your food intake.  Don’t count the calories just write down the food and drinks in a list, line by line.  Also write down how you felt afterwards, try to introduce some mindfulness around your eating and identifying links to any food sensitivities.  Once you start to do this consistently, you will be in a better and more focussed mindset to try to look after your diet, then introduce some exercise. Just consistent walking at the very beginning.
  3. Being tired is something that is a constant issue with day to day pressures.  Try to decrease your sugar intake and caffeine slowly, increase your water intake and always have a bottle handy.  Eating citrus can perk you up too, taking in some fresh air and regular breaks at work can help, but the main thing is to try to remind yourself that you are tired only until you start to move your body, as soon as you start to do a little bit of exercise, that tired feeling dissipates and you can muster up some energy with the blood flow increasing around your muscles. Even if its a minimal 15 – 30 minute workout, you’ll feel less tired. Do this consistently, and you’ll feel more perky by the day!
  4. Having commitments every day is everyone’s issue.  But you must prioritise what’s important.  A 3o minute workout is more beneficial in the long run.  You will feel more focussed, more productive, get things done quicker, have a clearer mind, feel stronger and less stressed.  Remember that exercise will reduce stress overall, so the benefits outweigh doing your other task for 30 minutes.  Even if that 30 minutes is a gentle stretch session late in the evening, it’s still more beneficial than not.  Do you sit down and watch TV for 30 mins? Replace that 30 mins with some exercise.
  5. If it’s mentally challenging then I’d suggest talking to family and friends and asking them if they’d meet you for a beach walk so that you have an actual commitment to someone is a good start.  Start slowly, start small, try little 10 minute bursts of exercise just so you can start something, see how it makes you feel and build up from there. You need to have support, so reach out.
  6. If you have a physical ailment stopping you from exercising, check in with your health professionals and ask them what types of exercise is beneficial for you. Then seek it out, make an appointment to go, and go, even when you want to cancel, still go.  See how you like it and how it feels, you’ll probably really like how it makes you feel.
  7. Buying healthy foods is not as expensive as you might think.  Buy produce that is in season as it’s often cheaper, and seek out recipes on the internet, just google the ingredients that you have and I’m sure you will find a recipe. Try to buy healthy foods in bulk, you don’t need fancy ingredients just wholesome real foods that have not been processed and packaged.  Do buy the leanest and highest quality meats, fish and poultry that you can find, and buy in bulk, freeze the portions.  I have to be honest, I don’t like to prepare too many meals in advance and freeze them, I like to cook fresh and have leftovers for lunch the next day, then cook again. But you can do meal prep if you like.

I’m a personal trainer and nutritional coach so of course I recommend that everyone has a coach, once per week, just to keep you on track.  There are many studies where groups have started a weight loss program including fitness that succeeded more long term with the help of seeing coaches regularly.  If you are accountable to someone in person, even once a week, you are more likely to keep on track, rather than being accountable to an app or an online program.  Whether that is a gym program, personal training program, weight loss program or general coaching, it’s a great way to keep yourself healthy and manage your weight long term.

Call me if  you need any help, I do have FaceTime Coaching available which is convenient and cost effective, or good old fashioned personal training!

Angie 🙂

 

Categories Kids snacks, Nutrition, Recipes

Muesli Breakfast Bites – Nut Free Dairy Free Gluten Free

Muesli Breakfast Bites

These are nut, gluten and dairy free but if you don’t have any sensitivities then feel free to make the full nut option! (further below)

For these ones, I wanted to make them look more like truffles than a muesli bite, I was also looking for something speedy but healthy.  This is a good recipe to do with the kids so maybe they might be more inclined to give them a try!

Here’s what I used:

1 x box of gluten free, nut free, dairy free muesli (it had some dried fruit in it) try to make sure it’s one of the healthier options with lower sugar or chemicals.  Whiz this whole box up in the food processor or blender so you get crumbs or there abouts.  This just saves time getting a bunch of ingredients together.

2 x tablespoons of coconut oil – more for consistency if you need

Honey – to taste

Cinnamon – to taste

Vanilla – to taste (I wouldn’t use more than a teaspoon of extract or 1 x vanilla bean)

Add in any other dried fruits or some grated fruit as you think you need.

Roll in sprinkles, glitter, hearts, coconut, raw cacao or anything you’d like. I used sparkle dust on mine, cocoa on the others and coconut on the other 2. Whatever appeals to the kids the most really so they eat them!

If you want to do another nut inclusive version,  use 1 x cup of cashews, 1 x cup of almonds or almond meal, freshly squeezed lemon juice (1 x lemon), coconut (1/4 cup), coconut oil 2 x tablespoons, some craisens, or chopped dried mango, roll in desiccated coconut.

Enjoy 🙂

Angie Hazell, Personal Trainer and Certified Nutrition Coach | Personal Training | Group Fitness | Private Weightloss Challenges | Migraine Balance Coaching | Seniors Fitness

 

Categories Diet, Nutrition, Recipes

Veggie Squishie Bites

Veggie Squishie Bites

This is a recipe you can make with the kids as a veggie snack alternative for their school lunches or you could have alongside your evening dinner.

You can use any combination of vegetables but this is what I used:

1 x bag of small Sweet potatoes and 2 potatoes, mashed and seasoned as preferred (salt, pepper and some olive oil spread, you could use a little bit of butter). (Leave skins on for extra fibre and texture)

1 x zucchini roughly chopped up in a blender – cook for a few minutes just to take away the rawness of the zucchini, then sieve off the liquid.

1 x apple roughly chopped up in a blender.

Craisens – you’re choice just enough to add a sweetness to the mix.

Parmesan – about a tablespoon but again, to your liking.

Lightly roasted Fava Beans (in the health food section of coles) (blitzed, these are your crumbs)

You could add other veggies, just blitz them in your food processor but I used a nutribullet just for speediness.

Mix it all up together, season as preferred, use herbs and spices.

Take small spoons of the mix and make into balls or small patties and roll in the crumb mix. No eggs required (unless you want to).

You can eat these as is as everything is already cooked or you can lightly pan fry for a crispy outer crust!

Let me know if you make any tasty variations that we should know about!

Enjoy 🙂

 

Angie Hazell, Personal Trainer and Certified Nutrition Coach | Personal Training | Group Fitness | Private Weightloss Challenges | Migraine Balance Coaching | Seniors Fitness

 

 

Categories Fitness, Health, Health Tips, personal trainer perth, Personal Training, Uncategorized, Womens personal training

Jindalee Beach Event Saturday 10 November 2018

Come along and say hi at our free event this Saturday at Jindalee Beach, contact us to book in or for more information.

The timetable for this event is below or just drop in and say hi and get a quick personal training session for free!

  • 10am to 11am – come along to our stretch and strength session, ideal for beginners and seniors looking to see what exercise is all about, or if you’ve trained all week and are looking to lengthen out those muscles.
  • 11 to 11.15 – free for chats and personal training
  • 11.15 to 12.15pm – If you are looking for some advice on weight loss and how to eat more healthily then this is a good time to come along.  Feel free to share your stories and ask questions.  You’ll receive a free mealtime options sheet.
  • 12.30 to 1.20pm – Parents & Kids time together making healthy snacks, making them on the day and taking some home, we will also have a chat about lunch box snacks and dinner time meals.
  • 1.45 to 3.00pm – Parents & Kids partnered fun exercises you can do together to keep you and you’re family active and healthy.  Let the kids know that daily exercise is part of your lives, just like brushing your teeth! but funner!

If you’d like to do a PT session, just come along between 10am and 3pm and say hi! It’s all free!

The location is Jindalee Beach, to the left of the Jindalee Beach Shack.  I’m the one in the tent!

Hope to see you there, call or text on 0439 523 619 or send an email to angie@createhealthfitness.com.au, send me an email via the https://www.createhealthfitness.com.au/contact-us/ page, or via Facebook CreateHF, insta create_health_fitness.