All posts in Nutrition

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

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

Banana and Lemon Loaf

Auckland Nutritionist Larissa Beeby's Banana and Lemon Cake

Auckland Nutritionist Larissa Beeby’s Banana and Lemon Cake

Ingredients

  • 3 ripe bananas
  • 2 eggs
  • 1/2 cup almond flour
  • 1/2 cup buckwheat flour
  • 1/4 cup coconut flour
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp coconut oil
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 tsp vanila paste
  • zest of one lemon

Method

1. Pre-heat oven to 180º.

2.  In a food processor, place all the ingredients and blend into smooth.

3.  Yes its that easy!  You want the batter to be smooth but don’t other processor.

4.  Then pour into a pre-lined loaf tin and bake until a skewer comes clean.  Around 25 minutes.

5.  Best served warm straight out of the oven, with Lewis Road Creamy butter, almond butter, coconut yoghurt or as pictured Cere’s Cacao Crunch!  Also it can last in the fridge for 5 days or wrap and place in the freezer for an easy snack or lunch box filler!

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

A quick meal for one….

 

Quick chickpea curry!

Quick chickpea curry!

IMG_5725

Ingredients

  • 1 tsp vegetable
  • 2cm slice onion
  • 1/2 celery stalk
  • 1/2 tsp turmeric
  • 1/2 tsp ground cumin
  • 1/2 tsp chilli
  • 1/2 tsp cinnamon
  • 1/2 carrot
  • 1/2 small courgette
  • 1/2 can of chickpeas
  • 1/2 can of tomatoes
  • 1/2 can Ayam coconut cream
  • small handful of fresh coriander

Method

1. Dice onion and celery and place into a large saucepan with 1 tsp oil, gently cook until soft.

2. Add spices and dry fry for ~3minutes.

3. Finely grated the courgette and carrot into the pan and soften.

4. Add chickpeas, tomatoes and coconut cream and simmer gently for 10 minutes

5.  Serve with coconut yoghurt and fresh coriander.  And your choice of base – brown rice, quinoa, cauliflower rice or cabbage.

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

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

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

5 tips to drink less alcohol this summer

New Years Celebrations Gisborne Style

New Years Celebrations Gisborne Style

1.  Fake it:  I find if you don’t make a big deal about not drinking, no one seems to notice.  I make sure I always have a glass in my hand, even if its fizzy water in a wine glass or in a tumbler with ice and lemon no one questions it!

2. Arrive early, leave early:  Just because you aren’t drinking or just trying to cut down you don’t have to miss out on all the fun!  Just be a little more tactful about when you arrive and when you leave.

3. Find another way to relax:  Instead of getting home on a Friday night and reaching straight for the bottle of wine, why not head out first for a walk around your neighbourhood or practise 30 minutes of yoga to unwind after the week.

5. Organise your social events in places other than a bar:  Try catching up with a friend over a walk or even brunch this way you’re not even tempted to have an alcoholic drink!

6. Alternate your drinks:  If you are having an alcoholic drink or two make sure every second drink is water, take your time to drink this.You don’t need to make excuses for this either, you’re thirsty and will get another drink in a second.

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

Larissa

Director / NZ Registered Nutritionist