My Top 5 Short-Term Anti-Bloat Tips

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Waking up with abs but feel pregnant by the afternoon? You're not alone. While this problem is extremely common among women, it's not necessarily normal and shouldn't be happening. 

I experienced this issue for 7 years and assumed it would be with me for life but it is definitely fixable. You need to be your own detective and get to the bottom of what's causing the constant bloat. For me, addressing my food sensitivities and working with different probiotics to correct the balance of my gut bacteria has done wonders. 

Now, while it is a long - term issue to work on and solve, there are a definitely a few simple things that you can do today that will help to keep you feeling "flat-stomached" and bloat free. 

1. Avoid these common 'bloat-causing' foods

  • Gluten found in bread, pasta, crackers, grains (except for quinoa and brown rice) 
  • Dairy (milk, cream and yogurt). Cheese can usually be ok if eaten in small amounts
  • Beans and lentils
  • Large amounts of cruciferous vegetables like broccoli, cauliflower, cabbage and brussel sprouts
  • Fried or spicy foods
  • Sugar-free foods (like sweetened drinks, lollies or chewing gum)
  • Large amounts of garlic or onion if you're sensitive to FODMAP foods.

2. Choose your drink wisely

You really want to avoid anything that has bubbles. This will create gas in your stomach and result in bloating and pain. So, avoid champagne, carbonated water, beer and ciders.

3. Physical activity

Try to move around and go for a little walk after your meals. Physical activity can help release trapped gas and pain. 

4. Take one of these two things before meals

  • Apple cider vinegar: Dilute 1 tablespoon in water and drink right before your meals
  • Activated charcoal: This is an over-the-counter medication that helps eliminate gas trapped in your colon. Take tablets right before and one hour after your meals.

5. Have the right medication on hand

Now, medication is only going to mask the symptoms, and it's not a long-term solution to bloating. However, when the bloating strikes out of the blue and you're at a function in a tight dress - you need some quick-acting help stat. Carry in your bag...

  • An anti-gas medication that helps to reduce the size of the gas bubbles in your colon to make them dissipate and pass through easier. Common ones are made of simethicone and go by the names of Gas-x, Mylanta-Gas, Phazyme and De-gas. 
  • A medication that helps to stop cramps and pain like buscopan. 

You may need both of these or just one. 

I hope this helps you! Like I said, bloating can be a long-term issue to work on, and getting to the root cause of your own personal situation can take time. 

If you seem to be bloated all the time and can't work out what the cause is, I can definitely help you. Please see my services page for more information and contact me. I would love to help you. 

Enjoy your weekend!

Bec xx

Garlic and Ginger Marinated Tofu

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Gluten free, sugar free, low carb, dairy free, vegan.

Stuck for healthy protein ideas to put in your salads? Or serve with your veggies? This marinated tofu will do the trick!

Tofu is super low in calories and carbohydrates, so if you're looking to slim down, it is a great protein source to keep your meal low calorie and support your efforts.

Tofu is also great for those of you that follow a vegan lifestyle, where sometimes it can be hard to meet your protein requirements.

Be sure to choose an organic, non GMO, firm tofu. 

Serves: 2

Total cooking time: 10 minutes

Calories/Energy: 169 kcal    
Protein: 14.3 g    
Fat:  10.7 g    
Net carbs:  7 g
Sugar: 1 g

Ingredients:

  • 250 g firm, organic, non GMO tofu
  • 6 tablespoons tamari (gluten free soy sauce)
  • 2 teaspoon white vinegar
  • 2 teaspoon fresh grated ginger (or 1/2 teaspoon powdered ginger)
  • 2 clove crushed garlic
  • 1 teaspoon stevia
  • 1/2 teaspoon sesame oil
  • 1 tablespoon coconut oil

Method:

  1. In a bowl, stir together the tamari, ginger, stevia, garlic, vinegar and sesame oil

  2. Slice the tofu into thin slices (about 1/2 cm).

  3. Coat the tofu in the marinade, making sure both sides are nicely covered.

  4. Heat a small frypan on medium heat. Then when it is hot, melt 1 tsp coconut oil and make sure the pan is covered. Place the tofu on the pan and cook for a few minutes or until slightly brown, then flip and cook for a further minute. Reserve the marinate and use it to pour over the tofu when you serve it! Remove and set aside.

  Notes:

You can use tempeh instead of tofu if desired. This marinade also works very well for chicken, pork and lamb.

Serve on a bed of fresh salad with mint and other fresh herbs, some crunchy nuts and the leftover marinade to dress it or some stirfried or grilled vegetables. Or, simply enjoy as a snack alone.

Enjoy!

Let me know if you make it.

Bec xx

Guilt Free Vanilla Berry Pudding

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If I told you that you could eat this for breakfast or lunch every day and lose weight would you be happy? Well, you can.

This super indulgent, yet totally guilt free recipe is as simple as it gets, super low in sugar and carbs and high in protein. It will definitley hit the spot whilst keeping you full for hours.

Defintiely one of my better "have your cake and eat it too" meals...

Serves: 1

Total cooking time: 3 minutes

Calories/Energy: 345 kcal    
Protein: 28.2 g    
Fat:  8.2 g    
Net carbs:  11 g
Sugar: 2.8 g (from berries)

Ingredients:

  • 1 scoop Vanilla Protein Powder (I used WellCo Nourishing Protein)
  • 2 heaped tablespoons almond flour
  • 2 tablespoons almond or coconut milk
  • 1 egg white
  • 1/4 tsp gluten free baking soda
  • 1 tsp stevia (optional) - the Wellco protein powder is already quite sweet
  • 1/4 tsp cinnamon
  • 1/4 to 1/2 cup mixed berries (frozen)
  • 2 big tablespoons plain coconut or greek yogurt
  • Extra stevia, cinnamon, chia seeds, almonds, coconut flakes to top (optional)

Method:

  1. Place protein powder, egg white, almond flour, stevia, cinnamon, baking soda and a pinch of salt in a small bowl. Whisk together, gradually adding milk until a pancake- like batter is formed (not too thin and not too thick). 
  2. Place in microwave for 1 minute
  3. Meanwhile, place 1/4 cup berries in a small bowl. Then, when pudding is ready, place the berries in there for 30 seconds to 1 minute. 
  4. Transfer the pudding onto a plate (or simply leave it in the bowl, pour over the heated berries, and top with 2 heaped tablespoons of coconut yogurt plus any of the optional toppings!

  Notes:

I use frozen berries, but fresh is fine. You can use raspberries, strawberries, blueberries or a mix of all three!
If you have another protein powder, that is ok! If it is unflavoured, add 1 tsp of vanilla extract (sugar free) to the recipe. You can also use chocolate flavoured protein powder to change the flavour. 

Enjoy!

Let me know if you make it.

Bec xx

Creamy, Low Carb Pesto Pasta!

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What an amazing low carb, deceivingly healthy, weight loss supporting meal this is!

It's one of those "have your cake and eat it too" kind of meals that I love. In fact, most of the meals I cook are like this.

Who else loves to eat comfort foods with zero guilt?! 

This is...

  • Paleo (unless you add parmesan)
  • Low carb
  • Keto friendly
  • Gluten free
  • Low calorie
  • Vegan
  • Extremely nutrient dense!
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The pesto sauce can also be kept in the fridge and used in salads, with eggs for breakfast, on toast or drizzled over veggies. It's so versatile! And the avocado makes it so nice and creamy. 

So here it is...

Serves: 3

Total cooking time: 10 minutes

Calories / serve: 285 kcal (without parmesan or vegan cheese).

Ingredients:

  • 1 medium - large avocado 
  • 1 cup of kale leaves or baby spinach
  • 2 cloves of garlic
  • Juice of juice of half a lemon
  • 1 big bunch of fresh basil (about 30-40g)
  • 3 tbsp pine nuts
  • 2 tbsp water
  • 1 tbsp olive oil
  • 1/2 pack slendier konjac noodles 
  • 1 large zucchini

Method:

  1. Heat a small frypan on medium, then throw in the pine nuts and toast them, stirring constantly until lightly browned. Set aside.
  2. Place 2 tbsp of the toasted pine nuts along with everything else in a food processor and blend until smooth. Taste, and then season with a generous amount of salt and pepper until you like it. 
  3. If using the sauce to make a low carb pesto pasta... rinse the slim noodles and make your zucchini noodles (with a machine or a regular hand held potato peeler). 
  4. Heat a pan over medium heat. Once hot, add a little more olive oil (about 1 tsp) and then throw in noodles and 1/3 of the pesto sauce. Toss until all combined and heated through! Also stir through 1 tbsp parmesan cheese if your dietary requirements allow for it! Use 1 tbsp of almond, macadamia or cashew cheese if you're vegan!
  5. Plate up and top with extra salt, pepper, parmesan cheese, remaining pine nuts and a few leaves of fresh basil!

Voila!

* You don't have to have the slim pasta if you dont like it. Feel free to just have more zucchini! Zucchini is also super low in calories and carbs. So replace the slim noodles with another 1/2 of a zucchini if you like!

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Give it a try and please leave a comment if you do and tell me how it turns out. 

If you like the sound of this quick, guilt free, weight loss supporting recipe, make sure you check out the rest of my blog posts. 

I also have a heap more in my database that I use to construct personalised meal plans and recipes bundles for my clients. If you would like to know more about these services, please click here! 

Bec xx

 

5 Things You Need to Know About Protein Powders... and How to Choose the Right One!

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My oh my... there are so many protein powders on the market at the moment. Are you confused and want to know which one to buy?

And which type is the right one for you?

Here, I'll run you through the basics questions to help clear your confusion (no matter what your dietary restrictions are).

  1. What is protein?
  2. Do you need a protein powder?
  3. What should you look out for when you're buying a protein powder? 
  4. What should you look for if you're on a low carb or keto diet?
  5. What type of protein powder is amazing for GUT HEALTH?

And let you know my favourite protein powder brands. 

1. What is protein?

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Protein is a large molecule that is made up of many amino acids and amino acids are the building blocks for protein in the body. It's one of the three macronutrients, the other two being carbohydrates and fat.

It's essential we consume Protein as all of our organs, including the skin, are built from amino acids, as are the muscles, hair and nails.

Many hormones are also proteins. The immune system, digestive system and blood all rely on proteins to work correctly too. 

The body needs twenty amino acids, and it can synthesise 11 of these itself! However, there are nine, called ‘essential amino acids’ that the body can't create and has to gain through the consumption of food.

Protein is, therefore, an essential part of all of our diets.


2. Do you need a protein powder?

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It depends! I could go on for hours here because we are all different... but all you really need to know is that you probably don't need it UNLESS you're lacking protein in your diet.

It's actually very easy to obtain enough protein if you are eating a whole foods diet and focusing on consuming a rich source of protein with each main meal, like a serving of meat, fish, eggs, legumes, tofu or nuts. You must focus on variation though in order to obtain all of the essential amino acids I mentioned before. 

HOWEVER, we don't always just eat things and buy things because we "need them" right?! I'll extrapolate below...

So how much do you need?

On average, you need a minimum amount of 0.6 g/kg/day. This equates to around 50g per day for the average female. What does that look like? Well, if a serving of meat that is the size of your palm has approximately 20 g.. you can see how easily this can be met. 

BUT, protein powders are still great in certain circumstances! They suit...

  • People who may not have time to prepare proper meals due to their ease of use
  • People who want to replace a meal with a smoothie to cut down on their calorie intake and
  • People who can't seem to meet their protein needs through food alone (for example if they're trying to GAIN muscle mass or follow a vegan diet).

I personally love using them because they taste great and can also replace flour to turn an otherwise high carb meal into a low carb one, like my protein pancakes or breakfast pudding. Check them out if you haven't already! You'll thank me later...

Do you want to know more about how much protein you should be eating per day? Please read this article! I really trust what Dr Jason Fung recommends and love his work.

https://www.dietdoctor.com/how-much-protein-should-you-eat


3. What should you look out for when you're buying a protein powder

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I'll keep this short and sweet.

Turn to the nutrition label and ingredients list of your powder.

You want to see that it DOESN'T have...

Casein + WPC
These are also known as whey protein concentrate and caseinate. WPC’s and casein protein sources are high in lactose, which can often cause bloating, flatulence, and gastrointestinal distress in some people.

Dextrins/Maltodextrin
These ingredients can raise glycemic load, which raises insulin and may contribute to fat storage. Most are processed with GMO corn and they can also cause gastrointestinal distress in some people. They are mostly added to protein powders as fillers to bulk it out.

Any artificial sweetener except for stevia or xylitol. 
Common ones are sucralose, splenda (955), aspartamine, equal, NutraSweet (951), or saccharin (954). These (may) cause headaches, migraines, weight gain, acid reflux and gastric distress such as bloating and diarrhoea. 

Skim milk powders/milk solids
These are often used as cheap bulking agents in low-quality powders. They are high in lactose sugars, which can cause bloating, gastrointestinal distress, constipation, and loose stools. The protein is poorly absorbed into the body, making it harder for you to reap all of its benefits.

Soy protein
Soy proteins contain the chemical compound phyto-oestrogen, which may cause hormonal disturbances as it can mimic oestrogen in women. It can also lead to suppressed thyroid function in some people. Soy proteins often come from genetically-modified sources with high pesticide use too which we don't want for obvious reasons. 

Vegetable oils
These are often added to most protein powders to increase richness and make them taste creamy. However, these fats are often derived from hydrogenated sources that contain trans fats. Trans fats raise levels of bad cholesterol and lower levels of good cholesterol. 

I also personally believe that most of us are gluten sensitive in some way. So I always recommend buying a powder that's certified gluten-free. 

You also want it to be...

  • Sugar-free
  • Non-GMO
  • And contain 60-100g protein per/100g. 

4. What should you look for if you're on a low carb or keto diet?

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Everything above needs to be taken into account, PLUS there's just one simple trick.

Look at the nutrition label and make sure that there is no more than 5g carbs/serving. This applies to all foods when you're checking if they're low carb!

And the lower the better here too... 


5. What type of protein powder is amazing for GUT HEALTH?

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You need to choose one that doesn't cause gastric bloating and upset. Regular bloating eventually leads to a leaky gut and a whole series of resulting health issues, so you want to get on top of this and stop consuming one that makes you bloated!

Whey protein powders can often cause bloating in people, as can peas. So you may need to trial and error. Like I said before, gluten should be avoided so make sure to choose a gluten free one. 

ALSO.... the strength and integrity of your gut lining needs to be prioritised if you already have leaky gut. Don't know what this is? You must read this

Lot's of you would have leaky gut (or would be on your way there) and so you need to work on closing the gaps and strengthening your gut lining. Something that is GREAT for this is collagen. So, I always recommend collagen protein powders to people who are gut-health conscious.

My favourite is the Collagen Beauty by Nutraorganics and I personally consume this to fix my own leaky gut issues. It also has zero carbs.



Do you have a favourite protein powder? These are ones that I have personally tried and approve of (taste and nutrition wise)! But, I would love to hear from you if you have any more!

Let me know if you have any questions too! Please leave comments below :)

Bec xx

 

4 Creamy Salad Dressings You Have To Try!

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Salad? Boring? Never.

It’s alllll about the dressing! The problem is, pre-bottled dressings are often ladled with added sugar, preservatives, gluten and other pro-inflammatory ingredients that our bodies just don't need. When you make them yourself, you can avoid these nasties and be sure that your body will thank you.

Here are my 4 favourite dressings! They are all super simple, tasty and quick (of course), whilst also being gluten free, sugar free, low carb and vegan.

1. Creamy Miso Dressing

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Serves: 3

Ingredients:

  • 6 tbsp white miso paste

  • 1/4 cup filtered water

  • 3 tbsp rice vinegar

  • 1 tsp stevia

  • 1 tbsp gluten free soy sauce (tamari)

  • 1/2 tsp sesame oil

  • 1/4 tsp ground ginger

  • Optional: 2 tbsp coconut or greek yogurt, or 1 tbsp mayonnaise

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. To bulk it up and make it extra creamy, the yogurt or mayonaise is great! Choose depending on your dietary requirements.

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2. Zesty Lemon Tahini Dressing

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Serves: 4

Ingredients:

  • 1/4 cup hulled tahini

  • Juice of one lemon

  • 1 tbsp olive oil

  • 3 tbsp filtered water (more if you like it thinner, add this gradually)

  • 1 large garlic clove, minced

  • Pinch of sea salt

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Add more water until you reach your desired consistency.

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3. Thai Chilli Peanut Dressing

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Serves: 4

Ingredients:

  • 1/4 cup smooth peanut butter

  • 3 tbsp tamari (gluten free soy sauce)

  • 1/2 to 1 tsp stevia

  • 1 tbsp rice wine vinegar

  • 1 tsp sesame oil

  • 1 tsp grated ginger

  • Juice of half a lime

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Add water if you desire until you reach your desired consistency... this ones quite thick!

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4. Creamy Garlic and Mustard Avocado Dressing

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Serves: 4

Ingredients:

  • 1/2 large avocado or 1 whole small

  • 1 large garlic clove

  • 1 tbp olive oil

  • 1/2 cup filtered water

  • Zest of one lemon

  • Juice of one lemon

  • 1 heaped tsp dijon mustard

  • 1 tsp stevia (optional)

  • 1 tsp apple cider vinegar

  • Dash of salt and pepper

Method:

Blitz all ingredients together in a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Also add more water if you would like a thinner consistency.

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So there you have it! If you don't want to make a batch for 3/4 servings, just divide the recipes to make 1 serve and use a fork to combine everything. Every time I make these dressings, the quantities slightly differ.. but as long as you have a rough idea, you can use your taste buds to guide you. I tried my best to perfect them for this blog though!

They're also great poured over steamed veggies along side a protein source like meat, fish or tofu. Using them for dips with veggie sticks makes an ideal low carb, high fat snack too. 

Give them a try and let me know what you think.

Bec xx

Why Listen To Me?

There are hundreds of Nutritionists, Dieticians and "Weight Loss Experts" out there. So why listen to me? Why do I think that I stand out? I want you to stop listening to the old school advice that is out there. I also want you to stop following and believing the dietary advice that comes from genetically blessed people posing with fake Instagram accounts. If you are serious about losing weight or improving your health in any way, please read this short blog post that I have written to see where my knowledge and passion comes from...

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Firstly; I am a major foodie, however in the past I have struggled to maintain the weight that I like to be. So finding that balance has been hard! I have been through fad diets and tough times with other health issues, so I know how it feels. I have battled with chronic digestive issues for the past 7 years and only in the past year have I finally found the exact way to heal myself.. and I'm starting to feel AMAZING. Finally I'm not bloating and I used to think this was going to be a part of my life forever. I have also been diagnosed with a low thyroid but I am working on fixing that too. I also know that so many of you are like me and want to be at a weight that is healthy for you but at the same time enjoy food and not have to hold back or feel restricted.

It can feel like a constant battle, and I understand that sometimes it can feel like you have tried absolutely everything but NOTHING seems to work. I get you. Fixing your health and weight concerns can be a difficult process for so many reasons and I make it my mission every day to get to the bottom of them. This is why I actually specialise in weight loss, as I seem to have an extreme passion for this area of research.

I am also infatuated by the science of the human body and the powerful role that food plays in how we function as human beings. This is what led me to study a Bachelor of Science Nutrition when I was 20, and since the day that I finished that degree, I haven't stopped learning.

I also see faults in the way that diabetics are told to manage their condition, and the current guidelines that exist just don't help so many of us. My degree has provided me with the foundations to pick apart the science that exists and de-bunk many myths that exist.

I have an extreme passion and drive every single day to share this growing knowledge with others. That's another thing that I love to do; help others. Seeing people become happier because of something that I have done genuinely makes me happy.

This drive is what keeps me going. All I want to do day in and day out is continue to learn so that I can help as many of you as I can. Food has the ability to do this. Eat correctly and it has the ability to make you feel good, live longer, reach a healthy weight and prevent illness and disease.

So, I bring my personal experience together with my extensive knowledge and drive for research to bring you information that is totally up to date and what I believe to be unique to what you may have tried before.

It's a confusing world, it really is, and I want to end it for you. I want to help you finally get on the right track with your eating habits, find that healthy balance and be able to use food as your medicine to heal any other health issues that you may have.  

Please explore the rest of my website and my services to see how I can help you. Or just continue to follow me for daily health inspiration!

Bec xx

Almond Crusted Chicken Schnitzels

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Want a low carb, paleo, gluten free version of chicken schnitzel? Well here it is. You don't have to give up your favourite foods when you alter you diet to accommodate for your food sensitivities or weight loss goals. You just have to find better alternatives! There's always a way...

This recipe uses almond meal instead of bread crumbs and it tastes absolutely amazing. You still get the crunch, you just don't get the gluten or the excess carbs.

It actually makes the meal far more nutritious too, with almond meal delivering you a whole heap more on the nutrient front than cheap, white bread crumbs. 1/4 cup of almond meal has 6 grams carbs, as opposed to bread crumbs with 19.5 grams. Almond meal also has 3 times the amount of fiber, and double the amount of protein!

Serves: 2, Time: 15 minutes. 

Ingredients:

  • 250 grams chicken breast, thighs or tenders

  • 1 large egg, whisked

  • 1/2 cup almond meal

  • 1 lemon

  • 2 tsp fresh rosemary

  • 1/2 clove crushed garlic

  • 1 tbsp butter


Method:

  1.  Flatten the chicken by pounding it between two pieces of baking paper.

  2. Mix together the almond meal, finely chopped herbs, the zest of one lemon, garlic, and a generous amount of salt and pepper.

  3. Dip one piece of chicken in egg, allowing the excess to drain off, and then coat with the almond mixture, pressing it onto the fillets, making sure there is a good coating.

  4. If you have time, place the schnitzels in the fridge for 30 minutes or longer to firm up.

  5. Heat butter in a large frypan and gently cook each schnitzel for about 10 minutes on each side, until golden brown.

Serve with a side salad of your choice or steamed vegetables.