All posts in Nutrition Consultation

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

How to keep this years New Years “Resolutions”

How to keep on track with your new years resolution.

Whats your new years resolution?

45% of adults make a resolution every year but only 12% actually achieve this goal.  Which unfortunately isn’t a very good hit rate.  However as we look forward to the new year its a great time to recognise some areas in our lives that need changing, and to have the willingness and motivation to actually do something about them.  While the idea of having resolutions or goals is great for some, I know many people do struggle to keep these going after January. The reason this is so common is because most of us do not set realistic, tangible resolutions in which we can hold ourselves accountable and truly achieve. In my own experience, I have learned that the feelings that come about when a resolution is not met are very discouraging and can set a negative pace for the months to follow. It can place us in a funk and also set in the feeling of “failure.”

So this year, I challenge you to skip the hype of new year’s resolutions and instead make real, tangible changes that you can achieve. Here are my own 5 ways to help you bring these changes to life!

1. Feelings to Actions

When coming up with your list of New Year’s resolutions, I encourage you to start with a list of feelings or states of being. How do you want to feel this year? How do you want to BE? Maybe you want to feel lighter, or more grounded, or maybe you want to feel closer to your friends. When we focus first on feelings, we get to the root of why we want to make a change. This then connects us to a meaningful motivating factor.

Now that you have your list of how you want the new year to feel and how you want to be in relation to your world, you can look at actions that will help you get there. When do you most feel those emotions, what people/places/activities bring out the state of being you’d like to embody? If you want to feel lighter, maybe one way of doing that is by reducing the amount of responsibilities you have, or cutting back on your workload. If you want to feel more grounded, maybe that means spending more time outdoors, or taking time to do something physically based more frequently such as Yoga. Want to be closer to your friends? Setting aside a day of the week to have a catch up or call one of your friends.

2. Write Them Down

Seeing is believing, right? Write your goals down on a piece of paper, post-it notes or even digitally.  Then place them in random areas around your home. On the fridge, pantry door, the bathroom mirror, in your car etc. Seeing your goals daily and reading them will help you stay motivated to fulfill them. Also, this ensures family and friends also see your goals and they can help hold you accountable if you start slipping.

As a continuation of this, if you have your goals beside your bed read them every morning when you wake up and every evening before you go to bed until you have reached your goal.

3. Make Your Resolutions Specific 

The more specific you make your resolutions, the more likely you are to reach your goal. It’s great to say, “I’m going to eat healthy this year.” I think that’s a fantastic goal. But, what does that mean? How will you keep track? Try to get detailed— “I’m going to avoid all processed sugar for 5 out 7 days a week.”   This way you can make even the most ambitious goals start feeling very do-able when you tackle it step by

4. Make Your Resolutions Time-Based 

We want these goals to have a deadline. Most of us have experienced the tendency to talk ourselves out of starting our resolutions, or to make excuses for why we haven’t reached our goals yet. So instead of “I will eat more vegetables” try “For the month of February I will add vegetables to every breakfast and also have one vegetable snack a day.

5.  Don’t wait until next year!

If you are serious about making changes in your life, start today as you do not have to wait ‘til the next January 1st to make changes. Every single day is a brand new opportunity for you to make positive changes. As Rachel Hunter once said, “It won’t happen overnight but it will happen.

If you want to kick start your nutrition in 2016 , contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to keep on track this silly season

How to stay on track this Christmas

Christmas Day Brunch at our house.

For me Christmas is one of the best times of year.  How could you go wrong with good weather, friends and family, a Christmas tree and carols and amazing food!  While I believe in celebrating and am quite partial to a Christmas tart or two, its also important not to lose all your hard work throughout the year and you don’t want to be undoing your belt after every meal!  So heres a couple of little tips to get you through the silly season, so then you can have your Christmas Cake and eat it too.

1. Water.  This one is simpler, every time some one offers you a glass of water take it!  Not only are you hydrating but you are also slowing your alcohol intake!

2. Don’t right off the whole month of Christmas (or more!).  Just because you over ate on Christmas Day don’t right off all the days following.  Get up, head out for some exercise, drink a large bottle of water, and make yourself a nourishing breakfast based on vegetables.

3. Keep active. We are lucky here in NZ that Christmas is in Summer so what better time of year to get outside and active.  Grab a frisbee and head to the beach, head out for an early morning walk, or try that bush walk you have been meaning to do all year.

4. Seasonal produce!  How good are fresh raspberries right now, those little bad boys are going to make me broke as Im currently snacking on a punnet a day.  However, make the most of all the summer goodness in terms of fresh, local, seasonally produce.  Stone fruits, berries, asparagus, are all in abundance at the moment so go crazy and base all your meals around this goodness.

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

Larissa

Director / NZ Registered Nutritionist

 

 

Christmas Biscuits

Nutritionist Larissa Beeby's recipe for Christmas Biscuits.

Nutritionist Larissa Beeby’s recipe for Christmas Biscuits.

Ingredients

  • 1/3 cup of milk of your choice – Almond or cow are my picks!
  • 8 medjool dates
  • 1 Tbsp lucuma
  • 2 cups buckwheat flour
  • 5cm piece of fresh ginger
  • 1 tsp cinnamon
  • pinch of salt
  • 2 Tbsp sugar of your choice – I used rice malt syrup
  • 1/2 tsp ground ginger
  • 1/4 cup cacao nibs

Method

1.  Preheat your oven to 180 degrees and line 1 x baking tray

2. Place all ingredients except the cacao nibs into the food processor and blitz until the mixture is combined and smooth.

3. Take the mixing bowl of the food processor and remove the blade.  Then add the cacao nibs and mix with a wooden spoon (why dirty another bowl!).

4. Take a small tablespoon (weird concept I know!, roll into a ball and place onto the prepared baking tray. Repeat with the rest of the mixture and leave around 2cm on the tray between balls. Then wet a fork and flatten with the back of it (theres my Grans trick again!).

5.  Bake for 15minutes or until a little golden.

6. Eat a cookie while warm, and if you have any left!  Cool and place in an airtight container while they will last a week (if no one finds them!)

 

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

Larissa

Director / NZ Registered Nutritionist

My 5 go-to work lunches

Current favourite work lunch - My seeded bread, spinach, soft goats cheese and Fix and Foggs Smoke and Fire Peanut Butter

Current favourite work lunch – My seeded bread, spinach, soft goats cheese and Fix and Foggs Smoke and Fire Peanut Butter

With the end of the working year drawing to a end (for most!) I know I’m finding making a packed lunch for both me and my partner a bit of a chore at the moment.  Usually it doesn’t bother me to spend a little extra time each night to prepare a delicious assortment of goods to keep us going through the day.  However I haven’t had a proper holiday this year so Im near the end of my tether, so here are my 5 go to work lunches and Im hoping these will inspire you to keep packing that healthy lunch.

1.  Left overs:  Left overs are the easiest way to pack your lunch.  Just make sure you make enough dinner the night before and here is the key point……do not eat it all.  I dish our lunches up while I’m serving our dinning to ensure this doesn’t happen.  Plus tomato based dishes always taste better the next day, so healthier versions of lasagne, curries, spag bowl, stir fry, Mexican bean mix all work well.  Also why not re-invent last nights dinner, make your Mexican beans into a wrap with salad the next day, use left over roast meat in a salad or sandwich, or even use last nights rice, pasta or baked kumara in a salad.

2. Salad:  Salads can either be left overs or if there are none of these hanging around I will make one as Im cooking dinner the night before.  Basically its just a bowl full of chopped vegetables, so you can either keep it simple or do what I do and try and add every vegetable possible.  The key is to add some good fat (avocado, almonds, walnuts or olive oil) and some protein (tuna, salmon, hummus) which will keep you full all afternoon long!

3. Peanut butter on toast:  This has to be the easiest!  I always have frozen bread (homemade or store brought sourdough) in the freezer wrapped or bagged into two slice packages – which makes it even easier to grab on the go.  Just make sure you remember to grab the jar of peanut butter (natural, meaning no salt, sugar, or oil added) and go!  On these days I do make sure I have vegetables to snack on during the day, such as carrot sticks, celery, mini cucumbers, cherry tomatoes or at the moment – fresh peas!

4. Avo on crackers:  This is as easy as number 3.  Take some crackers either homemade seed crackers, oat crackers or corn thins, add avo and some salt and pepper and there you have it!

5. Soup:  So this isn’t probably isn’t the most appealing thing right now on a hot summers day but why not try a tasty (and cool) Gazpacho.  My go to soup is a Green Godess Soup.  Basically you go to the fridge, pull out all your green vegetables, put into a large pot, then go to the freezer pull out all your bags of green vegetables, then add to the pot.  Add garlic, ginger, chilli, and chicken stock and boil and then blend.  Perfection!

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

Larissa

Director / NZ Registered Nutritionist

Eating well on a budget

Christmas!

Christmas!

With Christmas around the corner (on a side note – I LOVE Christmas!), I thought it was a good time to talk budgets!  December usually comes along with a lot of increased spending, that is of course if you are not one of those super organised types that does their Christmas shopping throughout the year.  And while I love Christmas and try and do try to so this every year, I nearly seem to pull it off.  So I always seem to plan December pretty well to ensure we aren’t going crazy with the spending, because lets be honest you don’t need to make this time of year even more stressful by having to worry about your budget.  And after all Christmas is really about sending time with your friends and family.  So enough about that, here are some tips to ensure your eating budget is on track and NO eating healthy does NOT have to be expensive!

Seasonal produce is always best:  With NZ having a summer Christmas we are pretty dam spoilt with our choice of fresh vegetables and fruit.  Eating in season is always going to be cheaper than food imported from the other side of the world.  With things like asparagus, green beans, new potatoes, strawberries, and cherries being at the top of their game at this time the year these foods should be the star of every meal.

Buy staples in bulk:  Dry foods such as flour, brown rice, lentils, beans and nuts and seeds can all be brought in bulk.  Shop around for your local Bin Inn, Asian Specialty store, or even online.

Be prepared:  Take a little time at the start of each week to write up your meals for the week, this way you won’t be shopping for new ingredients each day. Plus you may even be able to make things in bulk to get you through a few days.  Its also a good time to plan your lunches, if there are no leftovers make your lunch while cooking dinner to stop you from having to buy it every day too.

Love your beans:  Legumes such as beans and lentils are some of the cheapest foods you can buy, plus they are packed full of nutrients (yes I know you were thinking surely those $1 loaves of white bread are the cheapest, Im sorry but they are not!).  Being high in fibre they full you up which is great for bulking up salads or soups and adding to your meat dishes.  Yes that means you can use less meat – a saving bonus!

Watch your waste:  With all these extra vegetables you are consuming make sure you don’t waste anything, use the ends off your carrots and celery etc to make stock, or grate last weeks slightly limp vegetables into a spag bowl and freeze your over ripe fruit ready for your smoothies.

Eat real superfoods:  The real superfoods don’t actually come in overpriced packets from the healthy store.  They actually can be found in every fruit and veg shop or supermarket.  Yes think broccoli, eggs, almonds, brown rice, spinach, fresh herbs, walnuts, berries, garlic, kumara, and fish.

If you would like more help on nutrition and eating well on a budget, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

So can we have meat on our BBQ this summer?

Nutrition Consultant Larissa Beeby

Cooking steak and salad on the Hauraki Gulf last summer!

Recently our newspapers went to town on the latest World Health Organisation report on meat and in particular processed meat.  With headlines like “Red meat gives you cancer” there was of course a case of histeria along with confusion.  Especially with BBQ season well and truly here.  So first off here is a summary of what the report actually said…

  • It ranked bacon, ham and sausages alongside cigarettes as a major cause of cancer
  • With each 50g of processed meat a day – the equivalent of one sausage, or less than two slices of bacon – increases the chance of developing bowel cancer by 18 per cent
  • Listed processed meat as a cancer-causing substance, the highest of five possible rankings, shared with alcohol, asbestos, arsenic and cigarettes.
  • Fresh red meat was ranked on the next level, as a “probable” carcinogen
  • The classifications, by the WHO’s International Agency for Research on Cancer (IARC), mean processed meat is officially regarded as “carcinogenic to humans”.
  • Processed meats have been classed in the highest risk category, alongside smoking, it does not mean that each are an equal danger
  • The classifications describe the strength of the scientific evidence that a substance causes cancer, rather than the level of risk attached to it
  • For an individual, the risk of developing colorectal (bowel) cancer because of their consumption of processed meat remains small, but this risk increases with the amount of meat consumed
  • Red meat – under which the IARC includes beef, lamb and pork – was classified as a “probable” carcinogen in its group 2A list that also contains glyphosate, the active ingredient in many weedkillers
  • The lower classification for fresh red meat reflected “limited evidence” that it causes cancer. The IARC found links mainly with bowel cancer, but also observed associations with pancreatic and prostate cancer.

So what does this really me for you and I…..Here is an analogy that I have been loving since I heard it  – while we know sun exposure CAUSES skin cancer, we don’t need to avoid the sun entirely. However, we do need to limit our exposure, to minimise our risk. The same can be said of processed meats. We don’t need to avoid them entirely but if you’re a big eater of processed meats, then it would be wise to look for other alternatives – such as fresh lean meats, seafood, poultry or better still, plant-based protein sources (eg legumes, nuts and seeds).

If you would like more help on nutrition and how to make sure you are consuming the correct level of meat and protein for you, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Halloween….and the other 364 days of the year.

So its Halloween today….I’m a firm believer that kids shouldn’t miss out on these types of celebrations and events even though you are trying to create healthy food environments and habits for your kids. Yes Halloween and lollies do seem to go hand and hand these days but why not switch things up this year!
Its also important to remember that its not one day of the year that is too blame, its the other 364 days were these treats are normalised and food is used to reward, pacify or even entertain kids. (*disclaimer here – I don’t have kids…)So apart form giving out apples instead of lollies this weekend (yes I have done that before!) heres what you could do:

– If buying, buy your lollies at the last minute to stop them getting eaten before hand!
– Ensure your children have a good dinner before heading out trick or treating to prevent too much snacking on lollies later on
– Give out Halloween themed stickers or glow sticks from the $2 shop
– Chat to your children about sugar and how much is in each lolly (probably around 2 tsp of each small lolly!)
– If you children have come home with a bucketful of lollies ask them to pick out three and let them to take their time enjoy them, and put the others away for another day.

If you would like more help on nutrition and to book a nutrition consultation, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Osteoporosis – are you at risk?

Auckland Nutritionist Larissa Beeby doing Chaturanga pose

Chaturanga pose

This week, on the 20th October is World Osteoporosis Day, so I thought this is the perfect opportunity for us to talk about all things bone related.  Putting it shortly, osteoporosis is when your bones become thin and brittle, which means you are more at risk of getting breaks and fractures, and any one that has broken a bone before will understand that this is not ideal! While this is common in mostly older people, young people can still suffer too, just like it affects more women and men, but yes men are still at risk too.  The scary thing is osteoporosis is often referred to as an ‘invisible disease’…

While many of us may know that calcium is important for children to help build strong bones, many of us don’t understand the importance for adults as calcium maintains our bone health and also slows bone loss.

The good news is that you can help this risk by modifying many lifestyle factors

  • nutrition: eat foods and drinks high in calcium (green leafy vegetables, whole canned fish with soft edible bones, nuts, tofu and of course our biggest and best source is dairy!), keep up your vitamin D* levels, reduce your salt intake, and limit alcohol and caffiene
  • exercise:  regular physical actively is key to healthy bones, especially weight bearing exercises
  • be smokefree….enough said!

*Vitamin D is not present in our foods in high levels and it is actually a substance made in the skin as a result of sunlight exposure.  Therefore if we are not getting outside into the sunlight each day we may be at risk of having low vitamin D levels.  However you may be thinking what about the risk of getting burnt?  Well the Cancer Society recommends we get outside failing in the early morning and late afternoon.  This is extremely important in turns of bone health as it facilitates absorption of calcium from the diet. When vitamin D levels are very low, mineralisation of bone is impaired.

If you would like more help on nutrition for bone health, contact NZ Registered Nutritionist Larissa Beeby for an appointment either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist