Flex Nutrition

What better way to spend a rainy weekend than getting creative in the kitchen ☔️

These delicious Asian-inspired meatballs pack a tangy flavour punch along with the goodness of lean protein, healthy fats, whole grains and veg.

Bon appetit!👩‍🍳

https://www.flexnutrition.co.nz/nutrition-blog

Are you an 'all or nothing' person when it comes to your diet? If so, how's that working for you?

If that's not working out so well, why not try an '80/20' approach which can you a good balance of nutrition, enjoyment, flexibility and practicality, making it easier to stick to long term.

What does 80/20 look like? There's no hard and fast rule, but here are a few ideas:

- 80% of your main meals include lean proteins, nutritious carbs and 1/2 a plate of veg

- 80% of your snacks are based on nourishing foods like fruit, veg, whole grains, legumes, yoghurt, nuts and seeds

- 80% of your breakfasts are high protein, high fibre and low sugar

- 80% of your drinks are plain water

- 80% of your takeaways are moderate portions with protein, carbs and plenty of veg

Do what you like with the other 20% and enjoy 😀

You don't have to do them all at once - just pick what works for you to keep nudging things in a positive direction 👍

www.flexnutrition.co.nz

Need inspiration for a tasty and healthy summer salad?

Look no further! This fresh herb and haloumi salad is drool-worthy and a great way to increase your weekly 'plant points' with delicious veg, herbs, nuts and seeds.

🤤

https://www.flexnutrition.co.nz/nutrition-blog

As we head into summer and the silly season is fast approaching, do you find yourself succumbing to temptation more often when you've had a few drinks - maybe overindexing on the nibbles or getting late night takeaways?

Check out our latest blog for the lowdown on how booze affects our eating and some tips to help you make great food choices when you drink.

https://www.flexnutrition.co.nz/post/making-better-choices-when-drinking

Cheers! 🥂

Looking for quick and healthy treat ideas to enjoy over the silly season?

Look no further than these stuffed dates that amazingly taste just like Snickers but with only 5 ingredients.

These bad boys not only taste great but have all the goodness of dates, nuts and peanut butter... and some antioxidants from dark choc for good measure.

Ingredients
- Dates (medjool or deglet noor)
- Nut of your choice e.g. peanuts, walnuts, almonds or I like to use pecans
- Peanut butter
- Dark choc
- Salt (just a little!)

Method
Melt your choc while you're getting your other ingredients ready. Open up your date, pop in a nut and fill with peanut butter. Add the tiniest bit of salt on top (or don't bother if you're using salted peanuts) and cover the top with the melted choc. Pop in the freezer until you need them.

So good! And if you don't want to take my word for it that it tastes like Snickers, you'll just have to make them and try for yourself.

👩🏽‍🍳

www.flexnutrition.co.nz

How do you view fatness?

I encourage you to watch this video and give it some thought. Do you agree?

🍎 A bit more food for thought… the more healthy behaviours we engage in, the less of an association there appears to be between our body weight and our overall health.

🌽 In a study of more than 11,000 people in the US, overweight and obese people who were physically active, non-smokers, eating plenty of fruit and veg and drinking alcohol moderately had roughly the same risk of death compared to people in the ‘normal’ BMI range.

Overweight and obese people who did not follow any of the healthy behaviours had a much higher risk of death.

🏃🏻‍♀️ Research reviews have also shown that people who are obese and fit have a lower risk of death from cardiovascular disease and other causes, compared to people who are ‘normal’ weight but unfit.

Let’s talk more about all of the benefits that come from having a healthy, balanced lifestyle, and less about what we weigh 👍

References:
Gaesser GA, Angadi SS (2021)
Matheson EM, King DE, Everett CJ (2012)

Why do we still judge fat people? Why do we still have such a problem with fat people? Alice speaks to Andrew Little, endocrinologist Robyn Toomath and academic Ashlea Gillon about the stigma of being fat and why BMI is bu****it.

Have you ever hit the wall on a ride?

😩 Hitting the wall (also known as 'bonking') happens when your body runs out of carbohydrates to use as fuel and you suddenly feel really tired or weak.

⛽️ This happens because, when your body has no carbs to draw on for energy, it has to switch to other fuel sources e.g. body fat.

🥱 Fat is converted to energy at a much slower rate and so is unable to keep up with the high energy demands of a strenuous ride, leaving you feeling wiped out.

🥪 The key to avoiding hitting the wall on longer/more intense rides is (no surprises here)... make sure you take in enough carbs before and during your ride!

If anyone is going to be at the Fourforty Mountain Bike Park Yeah the Girls weekend this weekend, I'll be there to tell you all about how to fuel your rides and avoid hitting the wall :)

Not sure which foods are high in carbs? Check out my handy high carb infographic at www.flexnutrition.co.nz/infographics

Oats are one of the most simple and nutritious breakfast foods and come with a range of health benefits.

🌾 Naturally nutrient rich

🚴🏼‍♂️ Good carbs to fuel performance

💩 High in fibre for a healthy gut

🫀Contain beta-glucan which can help to manage blood sugars and lower cholesterol

⏳Large rolled oats are low GI for slow release energy (but GI does increase with the more finely milled oats)

5 WAYS WITH OATS:

- Good old fashioned porridge or homemade granola

- Bircher muesli (e.g. soak oats in Greek yoghurt with grated apple, raisins and some shredded coconut)

- "Proats" (oats with protein powder - make up your porridge as usual and stir in some protein powder at the end)

- Oaty slice - make up a batch to have as a snack for longer exercise sessions

- Meatballs made with oats and cauliflower. Sounds pretty average but they're delicious! This is one of my favourite recipes https://www.yummly.com/recipe/Cauliflower-Turkey-Meatballs-1867977

Oats that haven't been cross-contaminated with other cereals are technically gluten free. However, Coeliac NZ recommends that oats are not consumed by people with Coeliac Disease.

www.flexnutrition.co.nz

Are you thinking about following a more plant-based diet but don't want to miss out on key nutrients?

Here are some foods to focus on to help you get more of the nutrients your body needs if you're eating fewer animal foods:

🥜 Protein - legumes, whole grains, tofu, quinoa, nuts, seeds, vegetables

🌱 Omega 3 fats - algae, seaweed, flaxseeds/linseeds, walnuts, chia seeds, h**p seeds

🌾 Vitamin B12 - nutritional yeast, foods fortified with B12 (people following a vegan diet may need B12 supplementation)

🥬 Iron - legumes, whole grains, nuts, seeds, dark green veg, dark choc, Marmite, iron-fortified cereals

🌰 Zinc - legumes, nuts, seeds, oats, wheat germ, nutritional yeast

🥛Calcium - tofu (needs to be 'calcium-set' - check the label for added calcium), fortified plant milks, kale, broccoli

🧂 Iodine - iodised salt, seaweed, bread (commercial)

It's important to remember that these foods may contain lower levels of these nutrients compared to animal foods, but with careful planning, it is possible to get the nutrients you need.

If you want personalised advice to make sure you're getting all the essential nutrients you need to feel and perform at your best, contact me for a one-on-one nutrition consultation.

www.flexnutrition.co.nz

It may seem strange to be asking about the sunshine vitamin in February, but with most Kiwis merrily slip-slop-slapping their way through summer, I thought it might helpful to talk a bit about safe sun exposure, to make sure you still get a healthy dose of vitamin D at this time of year.

🦴 Vitamin D plays a key role in maintaining strong bones, immune health, muscle function and it may also have implications for athletic performance

🍣 Although we can get some vitamin D from foods like oily fish, eggs, mushrooms and fortified dairy products, around 90% of the vitamin D our bodies obtain comes from the sun's UVB rays on our skin.

Safe sun exposure is key to getting adequate vitamin D. But what does this actually look like in NZ?

☀️ From September to April use sun protection, especially between 10am-4pm. To get safe exposure to UVB rays, a daily walk or outdoor physical activity in the early morning or late afternoon is recommended.

⛅️ From May to August, a daily walk or outdoor physical activity in the middle of the day is recommended

🏝 Always use sun protection if spending time at high altitudes or near reflective surfaces e.g. water or snow

🥵 Sunburn should always be avoided

Some people are at higher risk of vitamin D deficiency, and the advice is a bit different for people at high risk of skin cancer. You can find more info here https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/healthy-eating/vitamin-d

www.flexnutrition.co.nz

Want a quick read with simple advice on how to fuel your exercise?

Look no further - my second blog for My Food Bag has the basics covered 🤩

https://blog.myfoodbag.co.nz/2021/10/05/fuelling-your-exercise/

Rigid diet rules and generic meal plans can work in the short term but can be difficult to adhere to in the long run, especially if they're very different to your usual diet.

On the other hand, finding the healthiest way of eating that you enjoy and can actually stick to is going to be better for long term success, and maximise your enjoyment along the way.

If you need help figuring out what this might look like for you, contact me for a nutrition consultation today.

www.flexnutrition.co.nz

Can't be bothered cooking a big meal at the end of a long day? If so, this recipe's for you - my favourite lazy dinner, Mexican pork & beans.

(I use the term Mexican very loosely… there's nothing authentic about it but it is quick and it is delicious!)

You can find the recipe here https://www.flexnutrition.co.nz/post/recipe-mexican-pork-beans

Now that things have opened up and we're able to get back into more sports events (yay!), here are my top nutrition tips if you have an endurance event coming up.

✅ Eat a high carb, moderate protein, low fat, low fibre breakfast on race day and, if time allows, a high carb snack before the race.

✅ Carb requirements during endurance events can be really high - performance may be optimised with intakes of up to 90g per hour! Be aware that this can take some 'gut training' and a mixture of different carbs to avoid gut issues.

✅ Be prepared with different types of foods and drinks, including sweet and savoury flavours. You may find you prefer more savoury foods as time goes on, as you get sick of sweet flavours and your body may be seeking to replace the sodium lost in sweat.

✅ You can generally drink to your thirst, aiming for around 400-800ml per hour. Electrolytes become more important in longer races, especially in warm weather.

✅ Caffeine may be helpful to help boost performance. Target your caffeine intake in the latter stages of the event.

✅ Practice your nutrition and hydration strategies well before the event so you know what works best for you (and what doesn't). Don't try anything new on race day if you can help it.

These are just a few general principles for endurance exercise. If you would like a personalised nutrition and hydration plan to improve your sport performance, contact me today.

www.flexnutrition.co.nz

🏃🏽‍♀️ 🚴🏻 🏊🏼‍♀️ 🏆

Got some big goals you want to achieve this year? Here are a few tips to help you achieve your health and fitness goals in 2022:

✅ Break big goals down into smaller chunks

✅ If you have outcome goals like fitting into your old clothes or deadlifting 100kg, focus on the behaviours that are needed to achieve that goal e.g. deadlifting twice a week, or eating more veggies.

By focusing on behaviours instead of outcomes, you have more control over whether or not you will achieve your goals.

✅ Once you are clear on your behaviour goals, write them down and refer to them regularly.

✅ Also think about what obstacles and challenges you are likely to face and plan how you will navigate them.

For example, if you tend to be really tired after work, could you complete some training sessions in the morning? If you find that eating out a lot is derailing your health goals, could you check menus online and find the healthier options before you go?

✅ To help make your goals really stick, track your progress against each goal and don't forget to celebrate all your achievements, no matter how small.

What goals have you got planned for 2022?

www.flexnutrition.co.nz

Feeling tired? Check out my latest infographic for 6 dietary strategies to maximise your energy and keep tiredness at bay.

www.flexnutrition.co.nz/infographics

PS Christmas can be a hectic time of year. Try not to rely on food and drink to fight your way through fatigue if you're burning the candle at both ends.

Remember to take good care of yourself by getting a good night's sleep (7-9 hours a night is recommended for most adults), keeping active and managing stress.

🎅🏼🏃🏼‍♂️🍷😴

In case you were wondering…

Will Soy Give Me Breast Cancer? Is Soy Feminizing?
👉 Unfortunately, there are a lot of myths about soy
👉 Scroll down to know what the research actually says

But let's start with some practical advice:
✅ Soy is a good source of protein, fibre and isoflavones.
✅ Including soy foods in sensible amounts (~2 servings/day) as part of a varied and balanced diet might reduce your risk of some diseases and even if it doesn’t help it is unlikely to cause any harm.
✅ Choose less-processed soy products (edamame, tofu, tempeh, soy milk) which have more beneficial nutrients than highly processed forms of soy used in bars and meat substitutes.
🚨 The only people who need to need to avoid soy are those who are allergic to it

SO, WHY ALL THE FUSS?
🧐 Soy contains phytoestrogens (molecules shaped like oestrogen) which have been theorised to mimic and block the effect of oestrogen
🧐 The confusion around soy comes from differences in the effect of phytoestrogens in animal and human studies
🐀 Animal studies:
👉 In some animal studies, rodents that were exposed to high doses, of isolated phytoestrogens showed an increased risk of breast cancer and impacts on male fertility.
🚶🏻‍♂️Human studies:
👉 The same results HAVE NOT been seen in people as humans and rodents process nutrients differently.
👉 Also, doses of phytoestrogens in animal studies are so much higher than what you would get from few servings of normal soy foods (e.g. tofu, edamame).
👉 In fact, in human studies, the estrogen effects of soy seem to either have no effect at all, or to reduce breast cancer risk (especially in Asian countries, where lifelong intake is higher than the US).
👉 Human research has also failed to show any negative effects of soy consumption on male hormone levels or fertility.

Resources:
👉 https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html
👉 https://www.quickanddirtytips.com/health-fitness/healthy-eating/is-soy-good-or-bad-for-you

While there's loads of opinions about which diets are good or not-so-good for our health, the Mediterranean Diet keeps coming up trumps for its range of heath benefits with few, if any, downsides.

There is good research showing that eating a Mediterranean diet helps reduce inflammation and can lower our risk of diseases like cancer, heart disease, stroke and diabetes, and has sleep-promoting and mood-boosting effects.

Have you ever thought about eating more like the Greek? (Or the Italians, Turkish etc)

🍅 Eat plenty of fresh, minimally processed foods like veggies, fruit, nuts, legumes and whole grains

🍤 Eat meat, poultry, fish and dairy in moderation (white meat and fish are the main sources of protein, with less red and processed meat being eaten)

🥜 Get in a good dose of healthy fats like olive oil, oily fish, nuts and seeds

🍷 Enjoy alcohol in moderation, with meals

καλή όρεξη! (kali orexi, meaning bon appetit)

www.flexnutrition.co.nz

**Want to eat more healthily but struggle to find the time?**

It helps to make sure you always have a good stash of nutritious but quick & easy foods at home to make it that little bit easier to eat well.

🍚 Convenient whole grains e.g. quick oats, microwave brown rice or wholegrain couscous

🍳 Quick proteins e.g. roast chook from the supermarket deli, sliced salmon, marinated tofu, eggs, precooked prawn cutlets or canned fish

🥫 Canned veg and legumes - minimal prep needed and quick to cook

❄️ Check out the freezer section for pre-prepared and quick cook veg e.g. cauliflower rice, pre-chopped kumara or the classic peas and sweetcorn

🥤 Smoothies make a nutritious alternative for any meal when you're pushed for time

🥜 Grab & go snacks e.g. a piece of fruit, a pottle of yoghurt, cheese sticks, hard boiled eggs or a small packet of nuts, popcorn or roasted chickpeas

Check out my fact sheet for more ideas on quick & easy ways to eat healthily https://www.flexnutrition.co.nz/factsheets

Just a quick reminder to be careful where you get your nutrition information from! Also here is more info on the differences between a dietitian & nutritionist:

✨ Registered Dietitian
🥑 The term 'dietitian' is protected by the law
🥑 Dietitians have both an undergraduate science degree in human nutrition and a post-graduate qualification in dietetics
🥑 Registered Dietitians must be registered with the Dietitians Board & hold a current practising certificate

✨ Registered Nutritionist:
🥝 To be a Registered Nutritionist one must register and meet the strict criteria set by the The Nutrition Society which includes university qualifications and practical experience
🥝 However, without the word “registered” anyone can technically call themselves a nutritionist
🥝 This mean that a nutritionist could be someone with a PhD in an area of nutrition OR could be someone who did a 6-week online course someone with no formal training 😬

**Do you give much thought to what you eat and drink after exercise?**

Recovery nutrition is all about helping your body to recover and adapt to the demands of exercise, and keep your body's nutrition stores topped up.

Here are a few tips to think about:

💪🏼 Protein. Protein helps repair and grow our muscles after physical activity. A good rule of thumb is to have about 15-25g protein in the hours after exercise - for example eggs on whole grain toast, chicken and brown rice salad or a sandwich and a milky coffee.

Don't stress if you can't get protein in immediately after training - what matters most is getting enough good quality protein over the course of the day.

💧 Hydration. If you've been doing prolonged exercise, especially if it's in hot conditions, you may not have had enough to drink during exercise to replace all of the fluids you've lost in sweat. Make an effort to drink a bit extra after your exercise too.

🍠 Carbs. It is important to keep your carbohydrate stores topped up between exercise sessions but, unless you have another bout of exercise later in the day to prepare for, you can just eat carbs in your meals as you normally would.

If you're in a rush and don't have time to think about food after exercise, grabbing a bottle of flavoured milk can do the trick as it contains protein, carbs and fluids all in one tidy package!

www.flexnutrition.co.nz

**Are you getting enough iron?**

As this week is Iron Awareness Week, I thought it was a good time to remind people about the importance of iron.

Did you know...?

🥩 Iron deficiency is one of the most common nutrient deficiencies in the world and thousands of New Zealanders don't get enough iron in their diets.

🥱 Iron helps get oxygen around our body, keeps our immune system working well and supports mental function. Not getting enough iron in our diets can lead to anaemia which can leave us feeling really tired and reduce our capacity for exercise.

🏃🏽‍♀️ People who do intense exercise regularly may need more iron than most people because they lose more iron from their body e.g. in their sweat and urine. In female athletes, iron needs may be up to 70% higher than for the average woman!

Check out my iron fact sheet to learn more about how much iron you need, and ways to optimise your iron intake.

www.flexnutrition.co.nz/factsheets
www.ironweek.co.nz

**Why do we overeat?**

Ever wondered what really causes people to overeat and what we can do about it?

Find out in my latest blog! 🤩

www.flexnutrition.co.nz/nutrition-blog

Ever heard the that it takes 21 days to form a habit?

Well, it may not be true - it can depend on the individual, the type of habit and how complex the habit is.

One study looking at people establishing new eating, drinking or exercise habits found that it took anywhere between 18 to 254 days for the habits to be formed.

So, if you answered 'c', you'd be right!

👍 Why work on creating good habits? Well, doing a behaviour repeatedly leads to it becoming more automatic so it requires less effort over time, which makes it easier for you to maintain.

👎 This is very different to willpower which can fluctuates or decrease over time, making it an unreliable way to establish new behaviours.

Reference: Lally et al. (2010) How habits are formed: Modelling habit formation in the real world. Eur J Soc Psychol 40:998-1009.

Are you a big water drinker or is your idea of hydration more the Pale Ale variety?

If you're more the latter, it might help to know a few things about water and hydration.

🏃🏽‍♀️ Our bodies are about 60% water and that water regulates our body temperature, lubricates our joints and carries nutrients around our body.

It even acts as shock absorber for our brain and spinal cord.

💧 We lose water every day in our urine, sweat and even in our breath so we need to to keep our fluid levels topped up so that our bodies can function optimally.

When we're exercising, our need for water increases because we lose more body water through our sweat.

🥵 If you're interested in getting fitter, faster and stronger, hydration is key to performance.

Losing even 2% of your body weight in water can have a negative effect on both your mental and physical performance, and dehydration can make exercise feel harder.

🍺 Yes, it's true that beer does contain water. Before you get too excited though, alcohol acts as a diuretic, which causes you to lose more water in your urine.

So it's not a great hydration strategy. Soz.

If you would like advice on nutrition and hydration strategies for your sport, contact me for one-on-one nutrition consultations (available online during all alert levels) 🤩

www.flexnutrition.co.nz

One of my favourite things to make in lockdown is my 'kitchen sink granola' (kitchen sink because I like to chuck everything in in it).

Packed with nutrients, it's also delicious and budget-friendly.

Check out the recipe in my blog https://www.flexnutrition.co.nz/post/recipe-kitchen-sink-granola

👩🏽‍🍳

Recipe: Kitchen Sink Granola This recipe is my go-to for an easy and satisfying weekday breakfast. Packed with nutrients, delicious and budget friendly!

**Blue September - Prostate Cancer awareness month**

Do you know someone affected by prostate cancer? Around 4000 men are diagnosed with prostate cancer each year in NZ and it's the most common cancer in Kiwi men.

I've whipped up a little fact sheet if you'd like to know more about the role of diet in preventing and managing prostate cancer.

https://www.flexnutrition.co.nz/factsheets

Here's a useful resource from the Mental Health Foundation on wellbeing tips to get you through lockdown.

If it feels a bit overwhelming trying to do all of the things you need to do to look after yourself (while managing all the extra pressures that come with life in lockdown), why not just try one thing this week that you think could bring a bit more joy and balance into your life.

For me, I like to 'stay curious' to help counter the boredom and restriction of lockdowns. At the moment, I'm learning about nutrition for Pacific people through Pacific Heartbeat and this week I'm going to brush up on my knowledge about nutrition for teens, through Sports Dietitians Australia.

Which tip do you think would be most helpful for you?

For the full resource, go to https://mentalhealth.org.nz/resources/resource/getting-through-together-wellbeing-tips

🧘🏽‍♀️ 🛁 📖 ☕️

Getting Through Together Wellbeing Tips Simple tips designed to help get you thinking about what will help your mental wellbeing at the moment

With the country in level 4 lockdown, I thought it was a good time to give a bit of a reminder on foods you can have on hand to get yourself 'lockdown ready'.

Although it might be a bit late to prepare in advance of a lockdown, having plenty of these sorts of foods on hand means you can avoid the need for multiple trips to the supermarket so think about getting stocked up on your next grocery run.

Here are my favourite healthy long-life products that you can store until you need them. (Or eat them now because, yum):

🫐 Frozen fruit - sweet, tasty and great in smoothies. Plus, no added juice or syrup like there is in canned fruit.

🌽 Frozen veg - a bit of a no-brainer to help you get your 5+ a day.

🥛 Milk powder and UHT milk. Full of nutrition - not far off the fresh stuff actually!

🥫 Canned legumes - chick peas, lentils, kidney beans, black beans etc. Add them to your favourite meat dishes to make the cost and the nutrition go that little bit further.

🪴 Herbs and spices. A healthier and inexpensive way to add tons of flavour to cooking - no need for healthy food to be bland!

🍗 Frozen, crumbed fish or chicken fillets. Super healthy? Nope! A better alternative to have occasionally instead of going to your local fried chicken takeway? You betcha.

**Not sure how to make healthy dishes taste great?**

We know that adding a ton of fat, sugar and salt to food can make it super tasty (sometimes a little too tasty!) but having too much of these may not be the best for your health.

Here's my 'Easy Actionable Tip' #4 to make delicious, healthy meals full of flavour

- Add herbs - either fresh or dried
- Mix and match your favourite spices
- Lemon or lime (juice or zest) adds a refreshing zing
- Onion and garlic add a lovely savoury flavour
- Ginger and chillies help bring the heat

If you want to know what to stock your cupboards with, here's a quick guide to common seasonings used around the world, to help you recreate your favourite international flavours:

🇲🇽 Mexican - chilli, coriander (fresh and seeds), garlic, lime, mint, onions, oregano, cumin and cinnamon

🇮🇹 Italian - basil, onions, garlic, bay leaves, oregano, parsley, fennel seeds, rosemary

🇬🇷 Greek - garlic, onion, lemon, mint, nutmeg, olives, oregano, dill, bay leaf, parsley

🇮🇳 Indian - cardamom, chilli, coriander (fresh and seeds), cinnamon, coriander, cumin, turmeric, fenugreek, garlic, ginger, mint, mustard seeds and saffron. Curry powder and garam masala are spice blends pre-mixed so you don't have to!

🇨🇳 Chinese - star anise, cinnamon, cloves, fennel seeds, chilli, garlic, ginger, sesame, Sichuan peppercorns. Chinese five spice is another ready-made spice blend.

Buon appetito! 👨🏻‍🍳