Author Archives: good4younutrition

About good4younutrition

My name is Katelyn and I am a qualified practicing Nutritionist who, like everyone else, loves their food! My passion for food and nutrition grew after being diagnosed with Coeliac Disease back in 2003. The qualification I hold is an Advanced Diploma of Nutritional Medicine that I successfully obtained from the Australia Institute of Applied Sciences. Nutritional medicine aims to address many common disorders and alignments such as: gastrointestinal disturbances, hormonal imbalances, weight loss, pregnancy and thyroid disorders, eating disorders, anxiety, depression, sleep management and many more. Follow us on Facebook and Instagram

Yoghurts – How to pick a good brand

Yoghurt can be a great addition to one’s diet or it can be a terrible one. With so many different brands to choose from ranging from plain to any flavour that you can think of, how are you supposed to make quick educated decision?

Just a quick note – You do not need yoghurt in your diet to be healthy!!

I have put together a quick caparison on the popular brands that I see in our local supermarkets. Always try and stick to full fat options as they often do not contain any added sweeteners. Non-fat yoghurts can often contain some sort of sweetener (i.e. inulin). Even if they say natural they are generally not.

Goat/Sheep/Coconut Milk Yoghurts

Goat and sheep milk yoghurt is often better tolerated by those who are lactose/dairy intolerant however not always. Coconut milk yoghurt is definitely your best bet if you are very sensitive to lactose and/or dairy and still want to include yoghurt in your diet.

Serving Size 100g

  Protein (g) Sugars (g) Sodium (mg) Ingredients
Caprilac Goat Yoghurt 4.2 6.3 103 Full Cream Goat milk, Thickeners (modified corn starch, pectin), Live Cultures.
Meredith Dairy (Goat) 4.2 4.0 53 Pasteurised Goat Milk, Live Yoghurt Cultures.
Meredith Dairy (Sheep) 5.6 4.0 45 Pasteurised Sheep Milk, Live Yoghurt Cultures.
Nudie (Coconut) 1.5 1.2 13 Coconut, Water, Cornflour, Cultures.
Alpine (Coconut) 1.9 2.9 20 Coconut Milk, Cultures, Thickeners (1422, 440), Sugar.
Coyo (Coconut) 2.0 2.0 31 Coconut Milk 98%, Tapioca Starch, Live Vegan Cultures.
Cocobella (Coconut) 0.9 3.2 12.8 Coconut Milk, Coconut Water, Cornflour, Live Yoghurt Cultures.

Best Brands

  • Meredith Dairy
  • Nudie

Overall Meredith Dairy was the only brand that didn’t contain corn starch, tapioca starch or corn flour as a thickener. If you can tolerate goat or sheep milk yoghurt stick to ‘Meredith Dairy’ as it contains a good amount of protein per serve and not too much sugar.

If you are dairy intolerant coconut milk yoghurt is still a healthy option, however it does lack in protein compared to goat and sheep milk yoghurt and it does contain some form of thickener which is technically a refined white flour. ‘Nudie’ has the lowest amount of sugar for coconut yoghurt.

Natural Yoghurts

The main differences between natural and Greek yoghurt is that Greek yoghurt often contains more fat, more protein, less sugars, less sodium and is often a thicker consistency. Natural yoghurts are still healthy but do contain a bit more sugar and sodium per 100g.

Some of the well-known brands such as ‘Yoplait’ don’t appear to have a natural or Greek Yoghurt.

Serving Size 100g

  Protein (g) Sugars (g) Sodium (mg) Ingredients
Coles (Pot Set) 4.9 6.6 63 Skim Milk, Cream (Milk), Milk Solids Non Fat, Cultures.
Farmers Union (Natural Pot Set) 4.6 6.5 58 Milk, Milk Solids, Yoghurt Cultures.
Five:AM 4.8 6.0 57 Organic Milk, Organic Milk Solids, Milk Solids, Live Cultures.
Gippsland (Organic) 7.0 7.1 69 Organic Milk, Milk Solids, Cream, Yogurt Cultures.
Jalna (Fat Free Natural) 5.3 5.5 90 Pasteurised Skim Milk, Non-Fat Milk Solids, Live Cultures.
Jalna (Whole Milk Biodynamic Organic) 4.3 4.1 120 Pasteurised Whole Milk, Milk Solids, Live Cultures.
Moo 3.8 11.2 44 Whole Milk, Sugar, Cream, Milk Solids, Pectin, Cultures.
Pauls 5.4 6.7 76 Milk, Milk Solids, Live Yoghurt Cultures.
Procal 4.5 5.6 53 Milk, Milk Solids, Cream, Live Cultures.
Queensland Yoghurt 5.6 7.8 84 Full Cream Milk, Skim Milk Powder, Cultures.
Tamar Valley 6.2 6.2 67 Skim Milk, Milk Solids, Cream, Live Cultures.
Vaalia 6.0 7.4 89 Milk, Skim Milk, Milk Solids, Inulin, Live Cultures.

Best Brands

  • Jalna (Whole Milk Biodynamic)
  • Procal

These brands had relatively low sugar compared to the other brands and a decent amount of protein per serve. ‘Five:AM’ and ‘Tamar Valley’ are also quite good nutritionally however, have slightly more sugar.

Greek Yoghurts

Serving Size 100g

  Protein (g) Sugars (g) Sodium (mg) Ingredients
Black Swan 8.3 5.6 89 Milk, Milk Solids, Cultures.
Coles 5.7 7.9 77 Skim Milk, Cream (Milk), Milk Solids Non Fat, Cultures.
Chobani (Whole Milk) 8.6 2.6 36.6 Cultured Pasteurized Non-Fat Milk, Cream, Live and Active Cultures.
Evia 9.6 2.3 41 Full Cream Milk, Skim Milk Concentrate, Yoghurt Cultures.
Farmers Union 4.7 7.2 65 Milk, Milk Solids, Cream, Yoghurt Cultures.
Jalna 3.8 4.8 78 Pasteurised Whole Milk, Cream, Live Cultures.
Moo 5.0 7.8 49 Milk, Milk Solids, Cultures.
Pauls 4.0 5.6 48 Milk, Cream, Milk Solids, Cultures.
Procal 6.8 4.4 44 Milk, Milk Solids, Live Yoghurt Cultures.
Tamar Valley 5.3 5.2 58 Milk, Cream, Milk Solids, Live Cultures.
Woolworths Select 5.0 5.7 52 Skim Milk, Cream, Non-Fat Milk Solids, Live Yoghurt Cultures.

Best Brands

  • Evia (Natural Greek Stained Yoghurt)
  • Chobani (Whole Milk)

They each have a good amount of protein per serve and low sugar compared to the other brands. ‘Procal’ came in close however, is slightly lower in protein and has a little more sugar per 100g.

 

Lesson I Learnt

I started my small business initially over Facebook mid November 2015. Late January 2016 was when I really started to have everything more established and had the opportunity to work out of Rejuvenate Wellness Centre.

I learnt a lot about myself in particular when I started the business. I always knew that I liked being in control and that I am well organised and efficient, however starting a business meant that my organisational skills though I thought were pretty good had room to improve. I am naturally a very positive and motivated person which was really put to the test this year, however I did notice that I am very capable and a lot stronger than I thought I was and have been able to keep myself in a good head space.

This is what I learnt!

  • Ideas: Everyone likes to give you ideas or tell you what you should be doing to improve your business or build your business. At first I would feel a little overwhelmed as what if I wasn’t doing enough, however as time went on I realised that it’s ok not to follow every bit of advice you are given and that you need to carefully think about it before making any rash decisions. A lot of people that give you this advice don’t run a small business and work in very different industry to you. It is always great hearing new ideas and I gratefully appreciate anything that I receive now but ensure I think it through properly.

 

  • Opportunities: There will always be different opportunities that come along, and at first I felt like I had to take each and every one which would often overwhelm me and make me lose focus on what I ultimately wanted to do with the business. I have since learnt that not every opportunity is as good as they are made out to be and that you really need to step back and way up what your ultimate goals are with your business and make a decision that will benefit your goals in the long term.

 

  • Online Advertising: Online is everything and worth every cent you spend to create it initially! I wasn’t entirely sure about how I felt about such an online presence when I first started the business. Facebook and Instagram were initially my main focus points as we all know how well they do these days! I have learnt that having a well-designed website, and yes this is expensive, is money well worth investing. I started off with a basic website which was perfect for what I needed to start with just to have more of an online presence, however I didn’t factor in what my ultimate goals would be. Over the first year I really narrowed in on where I wanted the business to go and then decided to upgrade. I had a new website built that really draws in on and focuses on where I want my business to go long term. Yes this was quite costly, however I wouldn’t look back.

 

  • Business Direction: At first I didn’t really understand the direction I was going to take, I had ideas and dreams of where I wanted to go, however goals did end up changing somewhat once I did sink my teeth into it. I think the biggest learning curve here was not setting myself lots of little goals to achieve as I was always focused more on the larger goals that I knew wouldn’t be able to be achieved straight away.

 

  • Friends/Family/Partners: People who you feel should be there to support you don’t always follow through. A lot of your spare time does go to working on the business which can mean seeing them less frequently. Also I am a very positive, motivated and driven person and sometimes this can be difficult for people to see as they may not been feeling this way about what they do work wise. When you mention to someone that you have a small business it seems to be perceived sometimes that you are somewhat more successful or in a better position than most. This is NOT true! The first few years are often very tough and you do not see much profit at all for all the hours you are putting in. Money travels a lot faster out than in!!

 

  • Switching off: Switching off is so much easier said than done. It is nice to think that when you come home from work (i.e. if you are based out of a different location) that you can switch off but this is not easy. I alternate between working from home and out of another business. When you’re the only one who can do your work there is often times where you are up late or up early to get things done as they just have to be done sometimes. I do often check emails right up until I go to sleep depending on what has been happening and first thing when I wake in the morning. I make sure I do not check them in the middle of the night! Weekends have finally become a bit easier to switch off to enjoy other activities but it is not uncommon for me to spend a few hours on a Saturday or Sunday (or both) working.

 

  • Free Labour: Often when you’re starting out people will always offer to assist you with help, whether it be advertising ideas, creating plans, proofreading etc. In my experience I have always accepted this help as extra brains really are useful for picking ideas from, however you need to be careful that you offer the same help back to those that help you so you don’t create a friendship based on your work only. You also need to be careful what type of ‘working relationships’ you get into with people. If it’s a ‘you do something for me I do something for you’ then make sure that you follow through and stand your ground if it changes and ensure that it is actually benefiting you not slowing you down with your goals. Also be wary how much information about your business you shares with others.

These are some of the lessons that I have learnt since having a small business and I hope that my lessons learnt can help someone else when starting out 🙂

Dinner Parties

Dinner parties really are a great way to catch up with friends when life seems super busy. My group of friends are big fans of hosting dinner parties on a regular basis which is generally every month if not fortnightly depending on everyone’s work commitments.

Our dinner parties are based around homemade cooking and we often pick a theme and roll with it. Each couple brings a plate of food to help contribute to the evening, whether this be some nibbles to start with, a meat dish, a salad/vegetable dish or dessert. We aim to spend no more than $20 each on our plates of food for the evening.

We like to pick themes to keep the parties interesting and to give us something to look forward too. We also like to experiment with cooking things that we wouldn’t ordinarily cook. We do aim to keep the food relatively healthy and generally make it gluten and dairy free.

Some of the themes we have done include:

  • Thai – Curries
  • Chinese – Wontons and Dumplings
  • Mexican – Burrito’s
  • Argentinian – Parrilla
  • Vietnamese – Rice Paper Rolls

We do just often cook roasts, pulled pork/beef to put on burgers or wraps, fish and chips, rissoles, kebabs or even just do a quick BBQ.

This is often a great way to wind down after a crazy week and a good excuse to catch up with everyone 🙂 A few drinks also don’t go astray 🙂

dinner-parties

Adrenal Exhaustion – My Personal Journey

This is something that I am very familiar and experienced personally after I started working Fly in Fly out in the construction industry. At the time I didn’t know that I was struggling with this and thought it was normal.

When the body is under a lot of stress for a continuous period of time, there is an increased need for more hormones to be produced. When the adrenals are exhausted and adrenal function is reduced symptoms such as: weakness; lethargy; fatigue; recurrent infections; dizziness; low blood pressure (upon standing); headaches; memory problems; food cravings; digestive disturbances; allergies; and blood sugar disorders may be present.

The signs and symptoms I experienced were:

  • Dreaming about work in my sleep in which I felt stressed while sleeping and didn’t feel like I actually slept when I woke up that next morning.
  • High cortisol levels on day 1 of R&R – levels were 701 in 2013 – with the range being 160-650! Imagine what they could have been on a work day.
  • I would end up sick with a head cold every time I went on R&R!
  • Indigestion and heartburn. When I would wake up in the morning and after I ate my chest would hurt.
  • Upset stomach randomly from eating normal everyday foods (Irritable Bowel – Symptoms).
  • Extreme pain below the chest a few times which required seeing the onsite medic and having to request an upper endoscopy (camera down my throat) to look for any internal damage/complications.
  • Intense cravings for sugar (to the point I would eat a whole bag of lollies in one sitting!).
  • Overexercising to try and compensate for not eating as well and to try and help me have more energy.
  • Not being able to relax or enjoy hanging out with friends. Instead I would feel like I am on the go and need to be doing heaps of other things when I really didn’t need to be.
  • Not being able to switch off when finishing work. This meant racing to eat dinner and get back to my room for a shower to just end up sitting in my room.
  • Feeling tired and exhausted during the day but wide awake and alert come bed time.

What woke me up that something was wrong?

  • I got my cortisol levels back and realised just how high they really were on my first day of R&R – pretty scary!
  • After having the upper endoscopy done which didn’t indicate anything physically wrong internally.
  • Starting to get stuck into my Nutrition studies and realising that my symptoms were not normal and that something was actually wrong.

What I did to change for the better?

  • Saw a Naturopath/Nutritionist – who helped me get back on track with supporting my adrenal glands and gut.
  • Started yoga/Pilates in the mornings before work and on R&R and stopped going to the gym every day! I actually bought cheap books from Kmart and started following the yoga/Pilates routines which were only 15 minutes each. Best thing I did!! Then on R&R I would attend proper yoga/Pilates classes for more variety.
  • Started eating lots more salad with lunches and more vegetables at dinner. Started changing snacks to vegetable sticks and nut butters and breakfast to wholegrain GF oats with protein powder and fruit. Completely cut out added sugar.
  • Really started progressing with my studies where I was able to identify myself as having adrenal exhaustion and started focusing on learning more about it and what I could do to help myself.

While this worked well for me everyone is different and requires slightly different treatment plans. Dietary changes are just one component, there are various herbal/nutrient supplements that are extremely effective along with lifestyle suggestions that can make a world of difference. If you are finding yourself in the same position I was in I strongly recommend seeking some additional support.

Please make an appointment with me to discuss your situation further so we can have you back on track in no time 🙂

adrenal-exhaustion

 

 

How To Not OVEREAT!

It is very easy to overeat at any meal and often we do so without thinking it through and before long it becomes ‘normal’ to reach for or eat that much food! Overtime our metabolism does change especially with age and we can no longer afford to just eat as much as we feel like without facing the consequences.

Shifting weight as we get older is much harder than when we were younger. You can exercise as much as you like but if you do not watch your portion sizes and the foods that you are eating, dropping weight can be a real struggle. You do still need to enjoy the foods you really like whether it be, cake, muffins, cheeses and takeaway for example, but you do need to enjoy this in moderation and still watch just how much you are eating.

Ways to help control portion sizes and to prevent you from overeating include;

  • Start with a bowl of salad or vegetables before moving onto meat and starchy carbohydrates (potato etc.).
  • Start with a small bowl of soup made on a base of salt reduced stock.
  • Use smaller plates with every meal.
  • Use smaller forks and spoons with meals to slow you down.
  • Enjoy a glass of water before eating (being careful not to drink too much otherwise food cannot be digested as well).
  • Learn portion control (carefully serve up proper portions and have the willpower not to eat anymore) – this is me!!
  • Take food to work for lunch in smaller containers so it looks like a lot.
  • Add protein and fat to every meal followed by lots of fresh vegetables or salad. Can’t go wrong with lots of greens!
  • Portion control your snacks (small handful nuts, 1 piece of fruit, ½ cup yoghurt, 3 tbsp hummus/cottage cheese and celery, 1 hard-boiled egg etc.) and put these in small containers so you cannot eat more than what is there.

Other factors that contribute to overeating;

  • Lack of sleep – need to aim for 8 hours every night as the more sleep deprived you are the hungrier you feel.
  • Emotions and stress – this is the biggest problem for many. When you are upset or stressed most people have a tendency to lean towards food but not good food, instead foods that give you a quick release of energy and make you feel better for a short period of time. Finding ways to destress that works for you is extremely important too. Yoga, meditation, walking, enjoying a massage, group coffee dates and herb/nutrient supplements can be very effective.
  • Imbalance of good/bad gut bacteria – having more bad gut bacteria can cause you to crave foods (particularly sugar) and these cravings can be so intense that it is extremely hard not to give in. Try a probiotic or two daily along with fermented foods/beverages to assist with correcting the balance.

If you do require further assistance in healthy eating, controlling your stress or improving your sleep quality please make an appointment with me today so I can help you get back on track 🙂

overeating

Carbs – Let’s not be afraid!

When we talk carbohydrates we are not just referring to foods such as white rice, bread or potato which are generally labelled the ‘BAD’ white carbohydrates and fattening. All fruits and vegetables are carbohydrate sources.

Carbohydrates provide the muscles and other body tissues with approximately half of the energy they require for use, the other half coming from mostly fats. Carbohydrates are broken down into simple carbohydrates (glucose, fructose and galactose) and complex carbohydrates (glycogen, starches and fiber). Simple carbohydrates basically mean that the body breaks them down quickly, therefore we require more sooner, whereas complex carbohydrates take longer to breakdown into glucose as they are slower releasing, therefore we can sustain energy for longer.

The body’s cells require glucose for energy, and it is the preferred energy source for brain cells, other nerve cells and developing red blood cells, however protein and fat can also be converted to glucose to some extent.

Complex carbohydrates are my favourite sources as they provide sustained energy without creating a rapid sugar spike. Balancing meals will often include a small portion of complex carbs (sweet potato, pumpkin, beetroot, lentils, chickpeas, beans, quinoa, buckwheat, millet, amaranth or brown/red/black rice) with the majority of carbs being made up of fresh vegetables and fruits, in particular leafy greens. It is these carbohydrates that provide us with numerous vitamins and minerals in their most absorbable forms.

Grains which are actually ‘seeds’, quinoa, buckwheat, teff, millet and amaranth, while I do not consume many of these on a daily basis, I do use these foods in baking or every now and again for breakfasts, lunches and dinners.

Carbohydrates are essential and need to be consumed daily to provide our bodies with energy. Choosing a range of fresh vegetables and fruits is definitely the best way to start followed by pulses and legumes. Depending on your energy requirements will depend on just how much and what types of carbohydrates you will need.

If you have any questions surrounding what types of carbohydrates you should be including into your diet for optimal health, make an appointment today and I will work with you to get you back on track quickly 🙂

carbs

Protein Powders – Used in Foodline

I have been asked why I choose to use rice and pea protein powders in my smoothie and pancakes mixes, therefore I thought I would share with you the reasons behind it J

Smoothies (Choc Peanut, Sweet Vanilla and Strawberry) – Rice Protein

The protein powder used in these smoothies is a ‘Sprouted and Bio-Fermented Raw Certified Organic Brown Rice Protein’. This particular brand of protein powder I use has a 96% correlation with the amino acid profiles of whey proteins but without as much acidic load meaning it is less inflammatory and doesn’t create as much work for your kidneys. This raw vegan protein is 80% protein and has a perfectly balanced amino acid profile. Being raw means that the digestible protein content is still intact and has not be altered or destroyed in any way.

Often protein powders are sweetened with a variety of artificial sweeteners. This protein powder uses certified organic stevia as opposed to non-organic stevia which research has shown to use chemicals in its processing. High quality cocoa and vanilla is used to flavour the proteins as well, to reduce the likelihood of any allergic reactions or digestive problems.

I personally choose a rice protein in the smoothies as I find the flavour and consistency to be nicer than some of the other types of protein powders I have used.

Pancakes (Chocolate Brownie and Vanilla Lucuma) – Pea Protein

The protein powder that I choose to use in the pancakes in a Raw Non-GMO Pea Protein. It uses yellow split peas and contains all essential amino acids. With its high-alkalinity and bioavailability this protein powder is highly digestible. It is also a raw protein which makes this protein hypoallergenic and it is also rich in Branched Chain Amino Acids (BCAAs) which are required for protein synthesis and can support muscle recovery after exercise.

I personally find that a good quality pea protein works better in pancakes and allows for a good pancake consistency that holds together well without breaking.

What Else?

Both protein powders are gluten and dairy free but also completely vegan.

No chemicals, pesticides, herbicides, artificial flavours, colour or preservatives have been used and no genetically modified products have been added. Both protein powders are full of vitamins, minerals, antioxidants, phytonutrients and trace elements that are easily absorbed and digested by the body.

It is extremely important to know what exactly is in your protein powder if you are going to be consuming it on a regular basis. If you do not know what an ingredient is make sure you ask and enquire as many protein powders are highly acidic (particularly whey protein if it is not of a very high quality), full of articular sweeteners, flavours, colourants, additives, synthetic nutrients, vitamins and inorganic minerals that the body will find extremely difficult to process and toxic to overall health. Look for proteins that are raw where you can and that contain natural ingredients.

If you would like to try either the smoothies or the pancakes please email me katelyn@good4younutrition.com.au for more information or follow me on Facebook ‘Good4You Nutrition’.