All posts in Healthy lifestyle

A little about me…

Auckland Nutritionist Larissa Beeby's food ethos

Auckland Nutritionist Larissa Beeby’s food ethos

So here is a little taste about me and my personal ethos with food as I often get asked this by my clients.

I love my plant based diet, packed with vegetables and fruits.  Organic if possible but hey I know it doesn’t happen every week so I don’t stress.  I believe when it comes to vegetables and fruit its just more important that you are eating it at all. I eat as seasonally and local as possible.  We eat mainly red meat (the joys of being brought up on a sheep and beef farm) and fish, with a little chicken and pork, so basically it all.  And again local.  We eat mainly home made fresh food.  I do raw, I do cooked, I do vegetarian and some days I might even do vegan.  I do dairy and I do grains. I drink coffee and alcohol occasionally (with meals!).  I eat cake on birthdays and dessert some nights. I enjoy eating out with friends and love eating whatever home cook meals are served by friends and family.  I drink warm water and lemon every morning without fail along with 3L of water throughout the day.

I am not a fan of fizzy drinks, low fat, artificial sweeteners, counting calories, drive throughs, and I don’t do factory farmed, cagged or mass produced anything.

I move my body everyday, it might be walking my dog, yoga (my favourite exercise) and 30min weight lifting sessions.  I get at leat 8 hours sleep everynight.

I’m not saying this is what you have to do to be healthy, its just what I know my body thrives with.  These aren’t my ‘rules’ its just how I normally live!  And I’m not saying this will work for you but I can help you create your own healthy lifestyle.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

Monday Mantra’s

Nutritionist Larissa Beeby's Monday Mantra

Nutritionist Larissa Beeby’s Monday Mantra

Here is a goal for you all this week:

Allow yourself to do one thing everyday for a week which will nourish your soul. It could yoga, lying on your bed reading a book, meditating, taking your dog for a walk, calling up an old friend, or arranging a coffee date with a friend. Basically anything that will make your heart and soul sparkle.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

How to vege up your meals…

Nutritionist Larissa Beeby's tips on how to include more vegetables into your diet

Salads – a great way to enjoy vegetables!

Vegetables are one of life’s pleasures.  Well thats what I think anyway.  However I know there are a lot of people out there that probably aren’t on the same page with me here.  But here’s the thing, with pretty much every client I consult I get them to include more vegetables into their diet.  And yes I know what you are thinking…”Why the hell are these so dam important!”

Vegetables are naturally low in fat, salt and sugar.  So while they provide us energy, they are also giving us loads of vitamins, minerals and fibre and there is growing evidence of additional health benefits from a range of phytonutrients.

So here are my tips on how to include my vegetables into your diet:

  • Breakfast!  Being the first meal of your day its your first opportunity to eat some vegetables.  Such as adding spinach, kale,avo or courgette (go on try it!) into your smoothie or eggs, spinach, tomatoes and avo
  • Eating the stems.  Broccoli stems should not be wasted. Ever.  Grate them into your omelettes or bolognese, chop them into your stir fries or just fry them up for a snack with satay sauce ;-)
  • Mix it up and use cauliflower rice instead of rice for curries, stir fries etc
  • Snacks such as carrot and celery sticks with hummus or peanut butter
  • Salad every night.  Not only do you get an extra dose of veggies at night time but this also means there will be left overs for lunch the next day!
  • Add grated carrot, courgette, broccoli, onions, into your bolognese, meatballs or hamburger patties
  • make your own dressing using avocado, lemon juice, and unsweetened coconut yoghurt instead of mayo
  • Feast on homemade vege soups.  Soups are a great way to clean out your vege draw too!
  • Have your cake and eat it too!  Yes Beetroot Chocolate Cake, Avocado Mousse, Pumpkin Pie Muesli Bars and Courgette Brownie are actual things…and as long as your don’t pack them full of sugar they will make a pretty decent snack too.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Eggcelent News…

 

Nutritionist Larissa Beeby's advice on Eggs

Poached eggs – my favourite!

Ok I know that is a super corny title, but hey this really is excellent news and I couldn’t help myself!

This week eggs have been all the talk and not just because it is Easter next week, its because the Heart Foundation has released their new position statement on eggs (yes the chicken egg not Easter eggs).  The good news is that the Heart Foundation has relaxed their advice on how many eggs to eat each week.  However its important to remember that this advice is for people at high risk of heart disease.  The old advice from 1999 was just at three eggs per week and now they can eat up to six.  But again remember this is for people at high risk of heart disease (yes I know I am repeating myself but this bit is important…) If you are a healthy person, you don’t need to limit eggs in your diet.  Which alone is great news as eggs are a cheap high quality protein packed with carotenoids, vitamin D, B12, selenium and choline.

Now before you jump on the band wagon of those saying science got it wrong again, this isn’t the case here.  And I get why you might think that, as often with food and nutrition ‘the experts’ are often perceived to be saying one thing one day and the direct opposite the next.  However this isn’t how science works.  It actually evolves.  Because we aren’t all siting here saying Henry Ford got it wrong with the first car are we?

So this position statement released from the Heart Foundation involved a review of all the current research so over the years we have more research to look at therefore we now know more about eggs.  With recent evidence now showing that the effect of eggs on blood cholesterol is inconsistent.

However like most things its important to think about how you are eating these eggs.  If you are adding refined white bread, hollandaise sauce or frying them in coconut oil everyday then you are undoing the goodness of the eggs by making them into an unhealthy meal.

If you would like help with whole food meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Buckwheat Porridge

Auckland Nutritionist Larissa Beeby's Buckwheat porridge

Buckwheat Porridge

Ingredients

  • 1 cup raw buckwheat groats
  • 1 cup milk of your choice
  • 1/2 tsp vanilla paste
  • 1/2 tsp cinnamon

Method

  1. Soak buckwheat for at least 4 hours (or overnight) in cold water.
  2. Rinse thoroughly with fresh water and drain.
  3. Place buckwheat, vanilla, cinnamon and milk in blender and blend until smooth.
  4. Pour into 2 bowls and serve topped with coconut yoghurt, LSA, berries and cacao nibs.

Note: this can be stored in the fridge for up to 3 days.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Mindfulness and Eating

Mindfulness and Eating.

Taking a moment to enjoy a quiet coffee.

Mindfulness is all about appreciating the moment, slowing down and really being present.

But when it comes to food these days people are more likely to be slumped in front of the TV or their phones concentrating on what they are watching instead of being in the moment of eating.  When we are eating we want to taste the flavours, feel the textures, and smell the different notes of your meals.  All these things can trigger memories or create new ones.  A simple smile before you eat and a moment to be thankful for the food before you.  That you (or whoever was cooking) is able to cook such healthy meals.

By taking in each of these moments surrounding your meal and eating, by simply being present more, you will find that you will feel fuller faster.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Back to School : Snack Ideas

Snack Ideas

Bliss balls

Kids lunch boxes are always a hot topic at this time of year.  With the anxiety creeping in on parents on what to pack in their kids lunch boxes not being helped by every Tom, Dick and Harry telling you all what to do.  From food companies, to supermarkets, womans magazines and then (hopefully) your kids school provides their Food Policy.  So here is my two sense worth:

Lunch Box snacks don’t have to come in packets.  Yes these types of snacks are durable so will last being thrown around in a school bag and will probably get eaten so they won’t come home again uneaten.  But these snacks are generally high in fat, sugar, and sodium and low in every other nutrient you actually want them to consume!

So now you know what you shouldn’t be packing everyday, lets get onto what you should be focusing on.

Snacks should be coming from the four food groups which are;

  • Vegetables and fruit
  • Lean meats and meat alternatives
  • Milk and milk products
  • Grain foods

Its important to also remember that quantities eaten at school will be different for ever child but its what the child eats over the entire day thats important.

  • Cherry tomatoes
  • Carrot sticks and hummus
  • Celery and peanut butter
  • capsicum sticks
  • Cheese cubes
  • Wholemeal or corn crackers
  • Natural yoghurt with berries
  • Veggies with an avocado dip
  • Eggs
  • Sliced apple or pear
  • Hard boiled eggs
  • Left over baked kumara
  • Homemade smoothies
  • Homemade oaty muesli bars

If you would like help with meal ideas and plans for your whole family , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

The beauty of Brazil nuts..

 

Brazil nuts are what you would call a nutritional powerhouse. It may seem a little overboard to call a nut this.  But these bad boys are chunkier than almonds and are packed with essential nutrients for our body.

Like other nuts Brazils are a great source of vitamin E as well as monounsaturated fats but here’s the thing that is special about Brazil nuts…..They are high in the mineral Selenium.  Most of our diets are naturally deficient of selenium due to our soil here in NZ lacking this nutrient.  However its essential for our immune and thyroid function and lucky for us, Brazil nuts are full of it.

So how can you add Brazil nuts to your diet?

Brazil nuts are surprisingly creamy (like cashews) but much more savoury (like cheese).  So you could add them to your pesto, make nut cheese or just do what i do, keep it simple and eat 2 a day!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Antioxidants – and why you should be eating foods contaning them!

Vegetables and fruit are your best sources of antioxidants!

Vegetables and fruit are your best sources of antioxidants!

So you have heard of antioxidants before.. right?  How can you not! These words are slammed on every food label possible form cereal and muesli bars to fruit and bread its hard to avoid hearing about them.  But do you actually know why we need to eat foods that are packed full of them?

To put it briefly (very brief in fact) antioxidants percent cell damage within our body which is caused by harmful molecules called free radicals.  We are exposed to free radicals through by-products of normal everyday processes in our bodies (such as the burning of sugars for energy and the release of digestive enzymes to break down food), when the body breaks down certain medicines and through pollutants.

Antioxidants include vitamins (such as vitamins C and E), minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are vegetables and fruits.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Larissa’s Sicilian Lamb Curry

Nutritionist Larissa Beeby'sSicilian Lamb Curry

Sicilian Lamb Curry

Ingredients:

  • 500g pumpkin
  • 300g lamb mince
  • 1/2 onion
  • 1 celery stalk
  • 1/2 bunch fresh corriander
  • 3 Tbsp raisins
  • 2 tsp cinnamon
  • 2 tsp dried chilli
  • 4 Tbsp kalamata olives, de-stoned
  • 1 x tin chickpeas, drained
  • 1 x tin cherry tomatoes

Method:

  1. Preheat the oven to 180ºC.  Cut the pumpkin into 3 cm chunks, place in a large roasting tray and toss with olive oil.  Roast in the oven for 45 minutes, until golden and caramelised.
  2. Peel and dice the onion, dice the celery and put both in a large fry pan with a lug of olive oil. Chop the coriander stalked and add to the pan, along with the raisins, cinnamon and chilli.  Gently cook until onions are soft, around 15 minutes.
  3. Add mince to the pan and brown.
  4. Once brown, add the pumpkin into the pan along with the chickpeas and cherry tomatoes.  Squeeze the olive stone out of the olive and place into the pan.
  5. Rinse out the can of tomatoes with water and add this to the pan too, continue to simmer for around 30minutes, stirring occasionally, until lovely and thick.
  6. Serve with brown rice or wholemeal couscous.  Spoon the stew over, and serve with drizzled yoghurt, and scatter with the remaining coriander leaves.

ps – you can make this dish vegetarian if you remove the lamb mince!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist