All posts in Wellness

What I learnt in 2016

Auckland Nutritionist Larissa Beeby's lessons of 2016

The best part of 2016!

As each year ends I like to take a little bit of time to reflect on the year. To take in the good times and process some of the bad. We don’t always take the time to do this as we are often just too busy thinking about what is next.

1.  Saying ‘No thank you” is ok.  For the first time ever during 2016 I felt ok about saying no and not feeling like I need to justify this.  Saying no to companies wanting me to promote their products (that I would never by and use myself), using no to invitations, saying no to corporations I don’t agree with, saying no to toxic things/situations/people.  Yes you will probably be judged, but from my point of view no one knows what you need more than you!  So stick with what feels right to you and heres to more of this in 2017.

2.  Stay true.  I have firm beliefs, I don’t always feel the need to shout this out loud (maybe I’ll get onto this in 2017!) but this year I felt it was even more important to stay true to myself and not ‘conform’ with the normal.  It took me a long time to realise I don’t have to do what everyone else is doing or what my friends are doing, but once you get to the place where you are happy sticking to your own beliefs and path then its a pretty good ride from there.

3.  “Me” time is important.  I have always put my health and fitness first however over the years the meaning of this has changed.  This year I have focused more on my yoga practise, getting out into nature, being more mindful and taking time out to do things for me.  The change I have had in my mindset has been massive.  Its a classic case of adding all the little things up into something big!

 

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

Larissa

Director / NZ Registered Nutritionist

My favourite homemade beauty treatments for summer!

At times summer can take its toll on our hair, skin and nails.   The festive period often means a little over indulging that doesn’t do our body many favours (other than enjoyment and celebration of course!), then paired with sun, sand and chlorinated pool water over the holidays can often leave us looking more crocodile than beach babe!

So here is my favourite body scrub that will exfoliate, moisture and leave you smelling delicious.

  • 1/3 cup ground coffee
  • 1/3 cup sugar
  • 1/2 cup olive oil
  • 2-3 drops peppermint essential oil

Mix all the ingredients together into a glass jar.  To use: jump into the shower as this works best on a wet body, turn the shower off while exfoliate, then turn the water back on to rinse!

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

Homemade Cleaning Products

Auckland Nutritionist Larissa Beeby's homemade cleaning products

Keeping our backyard green and safe one step at a time.

Homemade Spray Cleaner

  • 1 cup white vinegar
  • 1 cup water
  • a few drops of pure peppermint, lemon, eucalyptus or lavender

Mix altogether in a spray bottle and use as you would any other surface cleaner.

Homemade Cleaning Paste

  • 3/4 baking soda
  • 1/4 cup water

Mix the baking soda into the water to form a thick paste.  Apply to the surface wiht a soft, clean cloth, plenty scrub and rinse.

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

Larissa’s top 5 tips to get through Autumn

 

Auckland Nutritionist Larissa Beebys tips on how to get through Autumn

Kombucha – a good way to get your dose of probiotics!

1. Start everyday with a warm lemon water.  For me its not only delicious, but it delays my first coffee until after breakfast.  Of course it is also packed with vitamin C which will boost your immune system and starting the day with water is always a great idea to begin rehydrating after a night of rest.

2. Get 7-8 hours of sleep per night.  I know its super tempting to cuddle up on the couch for winter and this might just be a good idea as your body rejuvenates and strengthens itself when its rests!

3.  Make vegetables and fruit your friend!  Vegetables and fruit are packed full of vitamin C which help to strengthen our immune system.  Apart from fighting infections vitamin C works as an antioxidant to protect our body from damage, is involved in the growth of tendons, bones and ligaments and also increases our absorption of iron. Aim to get a range of different colours each day.

4.  Soak up the last of the sun!  Vitamin D plays a crucial role in supporting our immune system. The best way to improve our vitamin D levels is to get around 30mins of sunlight a day (but not when it is at its highest!)

5.  Say hello to the friendly bacteria.  I have written about this before, but our gut houses a whopping 80% of our immune system.  Therefore keeping a healthy and happy gut is incredibly important.  So while we can take supplements (preferably one that contains different bacteria and refrigerated!), there are lots of whole and fermented foods that are great sources of probiotics such as fermented miso, sauerkaurt, kimchi, kombucha, yoghurt, and kefir.

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

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

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

How to spring clean your pantry in 6 steps!

Don't get sidetracked by people who are not on track.

I love nothing more than a good spring clean.

#1: Throw It!

Start in one place and one place only.  Either your fridge, freezer or pantry and take out all the foods that will hinder your healthy lifestyle.  I really struggle to throw out food, so you can’t bring yourself to throw them out, give them away.  And do it straight away, don’t let them sneak back in!

#2: Out of Sight, Out of Mind

While its not always realistic to completely get rid of everything.  There may be some sometimes or occasional foods still lingering around so pop these in containers you can’t see through, at the back of the pantry or fridge, up high and most defiantly off the kitchen bench!

#3:Failing to prepare is preparing to fail

Always have a stash of quick ingredients to whip up a healthy meal for those occasions you are tempted to get takeaways.  Freezing single-sized portions of left-overs, or doing a cook off specially to freeze is a great idea so you can prepare a home cooked meal faster than it takes to dial for takeaways (plus these are great for winter lunches at work!)

#4: Prepare, prepare prepare

In addition to the above make sure you also have a supply of frozen vegetables, fruit and proteins available in the freezer as quick meal ingredients. I love to keep peas, corn, kale and spinach in the freezer along with prawns and small salmon loins.  Buy bulk vegetables and fruit when in season in freeze your own!

#5: LOVE

Respect yourself (and your veggies) by taking time to choose the best produce available. Make sure you’re aware of the best way store your foodstuffs to lengthen the shelf-life to preserve nutrients and maximise flavour.  Such as tomatoes in the fruit bowl not the fridge!

#6: Throw the fizz

So many calories are wasted on beverages with next to no nutritional value. Commit to having only zero calorie fluids readily available (the best one is sparkling mineral water with a twist of citrus )

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

Larissa

Director / NZ Registered Nutritionist