Our simplistic guide to buying protein powder

Protein. It’s not just for bodybuilders or gym-goers! It’s a perfectly good option to have on the daily when you are wanting to increase your total protein. We like thinking of protein powder as a convenient form of protein that can be used to supplement your whole food diet. Regardless of your goals, eating a whole food diet based on vegetables, fruits, animal or plant proteins and whole grains helps to ensure a good spread of vitamins, minerals, and fibre.

What to look for in a protein powder

We know that not all protein powders are created equally. Many on the market are full of sugar, fillers, vegetable oils and highly processed protein sources. When we recommend protein powders to our Feel Fresh Nutrition clients, we have a checklist for them to use.

A protein powder should contain fewer than five ingredients, ideally have organic or free-range ingredients, be a complete protein containing all essential amino acids while being high in absorbable protein; more than 15g per serve. Lastly, we advise choosing a protein powder that is low in carbs and sugar. Look for something that contains less than 5g of carbs per serve. Bearing in mind that in a quality whey-based product those carbs and sugars will be coming from naturally occurring lactose.

Go Good and Two Islands ticks all the boxes for us and we happily recommend it to all our clients. GoGood has plant-based protein, whey protein, and also if you are not sure if you’ll like it, they have sample sizes so you can also try the range of flavours! Their whey protein is made 100% from New Zealand dairy and flavoured with natural, organic freeze-dried fruit. It’s highly absorbable and low in total carbs.

To make your lives even easier, click on this link and it will automatically apply the discount (20%) at checkout.

Click on the image to go to the store - this will automatically apply the discount (20%) at checkout.

Barriers to Weight Loss

Intentions. Goals. Plans. They’re all well and good. We definitely need them. But life is not straightforward. No matter how well we think we’ve planned our week, how realistic our goals are or how powerful we think our self-restraint is, life will come along and test us. And yes, good ol’ fashioned willpower and habits can get you a long way. But acknowledging that there are barriers to your weight loss is important. It’s also the first step in overcoming them. 

We’ve been chatting to the Feel Fresh Nutrition team about the barrier they see most often in their clients, as we know that these will be the same ones you’re facing. Below we’re going to break down the intricacies behind these barriers and some pathways forward for you. Let us know if these work for you and help you achieve your goals!

Barriers to Weight Loss

Snacks

We hear this in the clinic all the time, so know that you’re not alone. Have a look at your food diary and establish when your snack cravings are hitting. Is it mid-afternoon or after dinner? Or next time one hits, stop and reflect for a moment. Has it been four hours since your last meal? How are you feeling? Common responses: bored, looking for a distraction, emotional, anxious, etc. Understanding your triggers around snacks is the first step to being able to tackle this barrier. 

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If it’s after dinner: Try creating a nighttime ritual around ending your eating for the day. It could be a bath or peppermint tea. Rituals are an important part of life and can help establish boundaries. Tack new habits onto old ones, i.e. “After I clean the kitchen, I’ll brush my teeth”.

Ah, I think I’m just bored or needing a distraction from work: Try getting up from your desk and going for a walk, making a cup of tea, talking to a co-worker (or your dog). You might be using a snack as a way to break up the day but there are lots of other things you could be doing.

Yep, I’m actually hungry: Great! Is it time to cook up one of the delicious meals on your meal plan? Then let’s get cooking. And maybe notice how long it takes you to get hungry in between meals so you can start cooking before the hunger kicks in tomorrow. If it’s not mealtime, can you substitute whatever it is you’re craving with one of our supplied Feel Fresh Nutrition snacks? It’s totally fine to have one of these once a day! If not, then you’re better off mindfully indulging than avoiding whatever it is and overeating a thousand other “better” things. The word mindfully is key here. That doesn’t mean a whole block of Whittaker’s while you smash out that deadline. It means stepping away from the computer, sitting down and having a few bites of whatever it is you’re craving. Enjoy it, savour it and make the most of this delicious food you’re fuelling your body with.

Work Functions

This is one of the most challenging situations. We’re not in control of what’s being served, we often arrive hungrily and the alcohol is flowing. This time of year it’s common to have lots of celebrations to attend. And after the year that’s been, any excuse to celebrate is a good one! But there are some simple steps you can take if this is constantly knocking you off course.

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Plan. If you know you’ve got an event after work, make sure you have a filling snack in the afternoon so you don’t arrive starving. Then think about what you’re going to do when they offer you a drink. Will you skip the first round, or space out your drinks with alternating water? Going into a situation with a plan makes you much more likely to succeed.

Crowding Out. This is an easy one to enact, no matter the menu. Rather than overthinking what’s on offer, start with filling up on certain foods. If it’s plated, start filling your plate with a side of seasonal vegetables or salads. This will leave less room for the pasta and bread rolls. Grazing platters are manageable too if you look for proteins (sliced meats, cheese) and vegetables (carrot sticks, olives, grapes) and avoid too much of the crackers, breadsticks and bread. Have you noticed that devilled eggs also seem to be back? They’re a winner in our books.

Who you gonna call? We love a good challenge and a nosey at a beautiful menu. If you get to see the menu of your function in advance, send it through to us. We can have a look over and offer you some advice on how to navigate it. Again, going in with a plan will make it so much easier. 

Work Environment

Work functions, team coffee dates, a morning tea to break-up the routine. Sometimes it can feel like the whole office is a never-ending grazing platter. Up your game and hold the course for the Programme (and beyond) with these tips.

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Friends with benefits. Not like that. But someone who knows what you’re up to and will support you. Maybe they’ll give you a heads up that there’s pizza in the kitchen or they’ll make sure there are some healthy snacks at the morning tea. Having a partner in crime will dramatically increase your chances of success.

All. Or Nothing. This one depends on your personality type. Either have a mentality that you can indulge as much as you want, but only on certain things (the proteins and vegetables like above) and not others (muffins, pastries, scones, or anything else from a bakery). This can make it easier to not feel like you’re being deprived or missing out. Or, decide that you will not indulge in any snacks outside the meal plan and approved snacks. This works really well for those that know that once they start, it’s a slippery slope. Either way works, but pick the one that you know will work for you.

Cost

Prioritising your health and wellness sounds good, but sometimes there are other expenses that have to come first. You don’t have to break the bank to eat good, healthy food.

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Brr, it’s cold in here. Frozen options are King (or Queen) when you’re on a budget. There are so many options in the veggie aisle these days and when they’re snap frozen all the nutrients are locked in there rather than wilting in your fridge. On any of the meals, swap out fresh for frozen (or tinned) where you can.

Switch it up. We’ve kept quite a lot of variety in the meal plan for those who get bored of one protein all the time. But if what’s included is too pricey, feel free to swap it out. Or if there’s a meal with lots of odd ingredients you’d have to purchase (like sauerkraut or hemp seeds) you can either leave off those ingredients or double up on one of the more budget-friendly meals. Or have a look at some of the vegetarian options. Tins of beans are cheap!

Temptation 

Of all these barriers, temptation lies at the core of many. And it can be a tough mindset to overcome. This is where your goal setting and reflection are really important. Take some time to reflect on what you’re trying to achieve, what’s underneath the temptation and the core emotions that have you reaching for the chocolate bars. And then take action. Controlling your food environment when and where you can will go a long way.

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In it for the long game. We’re not here for an eight-week, lose lots of weight, then pile it back on sort of challenge. We’re here for long-term, flexible plans that work with your life, to help you achieve your goals. We’re here to build healthy habits, learn new skills, try new foods and to feel energised. Food should make you feel good, not deprived. Don’t stress about the occasional craving as it’s all part of the eating well journey.

Back on the wagon. Focus on the wins, not the losses. If you look at your meal plan, you’ll see 21 meals on there. If you totally skip out on four meals, you’re still at 80%. Which would technically make you an A+ student. If we had a gold star, we’d give it to you. So rather than beating yourself up after one meal out or a muffin, and giving up completely, know that you’re still doing so well. And continue on with the rest of the Programme. You’ve got this.

We’re so proud of everyone and the progress you’ve been making. You’ve prioritised your health and we love hearing about the changes you’re seeing in your bodies and energy levels. We hope that these tips, pulled from the brains of the whole Feel Fresh Nutrition team, help you continue for the final stretch and then into the rest of your lives.

If you are looking for more one-on-one advice, personalised meal plans or have specific goals that we can help you achieve, you’re welcome to book a consultation with one of our team. You can meet them all here or simply call our Practice Manager, Rosanne on 027 376 7388 to discuss your personal needs. 

Holiday Eating

If you fall off the bandwagon over the holidays, don’t be too hard on yourself! Motivation levels will rise and fall but that’s okay, you’re human, it happens. If you’ve had the odd extra (or extra, extra) glass of wine or enjoyed a delicious meal and gone back for seconds, focus on jumping right back on the healthy bandwagon, remembering that each meal is an opportunity to make healthy choices and start again. Just because you’ve gone ‘off plan’ doesn’t mean all is lost!

‘All or nothing’ mentality

Our mindset has a large impact on the choices we make. If you notice yourself falling into an ‘all or nothing’ pattern take some time to notice and write down some of the thoughts you are experiencing. For example, rather than saying “I will never lose weight because I ate a piece of cake”, change this to something more positive such as, “a single piece of cake won’t hinder my weight loss, especially because I am otherwise eating a nourishing balanced diet and exercising regularly”. 

Treats as part of the plan

As a part of our philosophy at Feel Fresh Nutrition, we encourage people to enjoy treats as part of their meal plan twice per week. ‘Treats’ are food choices that you don’t choose regularly. Choices may include chocolate cake, fish and chips, ice-cream, pizza, confectionery, or Thai takeaways. Typically, these food choices tend to be high in added sugar and/or saturated fat, and have low levels of essential nutrients, and fibre. We understand that life is all about balance and planning some of your favourite foods as a part of your week will ensure you feel less restricted and you will be less likely to overeat or binge.  

In the grand scheme of things, enjoying two special meals or snacks each week will not hinder your progress, as long as you have a guilt-free experience, and choose those foods carefully – simply because of the sheer joy of indulgence! It’s what you do most of the time, on a consistent, long-term basis that makes all the difference and defines how you eat.

Social occasions and pulling back

During the holidays our balance can become tested. With many social events, it can be easy to overindulge. Sometimes, it might even seem impossible to not! But you can stay on track. You just need to be mindful and have a plan. During this time, it can be beneficial to set boundaries. Where possible, make healthy choices and focus on portion sizes, ensuring you don’t overeat. Here are a few tips to help keep your balance:

• Crowding Out

It is officially platter season! Instead of feeling like you have to deprive yourself of certain foods when you are out, why don't you concentrate on the options that work beautifully for you? If you are low carb, then get stuck into the proteins (sliced meats, cheese, nuts) and vegetables (carrot sticks, olives, grapes) and avoid too much of the crackers, breadsticks and bread. Have you noticed that devilled eggs also seem to be back? They’re a winner in our books.

• When you are dining out

This is an easy one to enact, no matter the menu. Rather than overthinking what’s on offer, start with filling up on certain foods. If it’s plated, start filling your plate with a side of seasonal vegetables or salads. This will leave less room for the pasta and bread rolls and chips. 

• Avoid over-eating due to too many delicious choices

Aim to eat until you are 80% full. Remember to eat mindfully without distraction, chewing your food thoroughly!

• Limit alcoholic drinks

Set yourself a goal for each week, this may be having 4 alcohol-free nights each week and when consuming alcohol try to have a glass of water or soda water between each drink. Or you might enjoy a nice alternative like kombucha.

• Be prepared with healthy snacks

Bring your own platter to gatherings. Try some veggie sticks with hummus, olives, fresh seasonal fruit, and mixed nuts. 

• Try your best not to skip meals

Forgetting to have lunch will leave you hungry, tired, and craving a quick pick-me-up which usually is not the most nourishing choice! 

• Sleep! 

If you’ve had a good night’s sleep, you’re much less likely to reach for sugary options in front of you to provide a quick burst of energy. Aim for 7-9 hours each night and notice the difference!

Self- sabotage

Here is some food for thought: Say you’re late to work one morning. Would you, therefore, think, “Oh well, may as well give up for the day and be late for everything”? Or would you keep on with your day as planned and manage your time better the following morning? Hopefully, it would be the latter, understanding that one little hiccup does not equal complete failure. If you overindulge or choose a pretty luxurious meal that you then wish you hadn’t, the best bit is, you have many opportunities every day to just choose healthy foods and eat to feel fantastic! 

It may be helpful to look at your week as a whole, noticing that if you eat 3 meals a day, that makes 21 meals each week. If you enjoy 2-3 meals off your plan each week, in the larger scheme of things that’s quite a small percentage and will not hinder your progress to reach your goals.

Remember, it is what we do every day that affects our health, not what we do sometimes. Moderation and balance is everything to creating a healthy, sustainable lifestyle with food that you love and habits that suit you.

Using the meal plan: Vegetarian to Vegan

Hello to our fellow vegans and vegan-curious folk! As you know, vegetarian and vegan diets are similar, although there are a few key differences. Simply put, vegetarians consume honey, dairy products and eggs, vegans do not. Luckily vegan alternatives have come a long way in the past few years and so there are multiple simple swaps for these ingredients. Michaela has kindly listed the swaps you need to know about when changing the vegetarian recipes to be vegan-friendly! 

List of vegan swaps for dairy and eggs - Vegetarian recipe adaptations

Milk

Many individuals are ditching the dairy in their morning coffee to avoid an unhappy tummy later on. Luckily there is now a huge range of cows’ milk alternative options that are easily accessible and affordable. Soy, almond, coconut, rice, and oat milk are most common in New Zealand, although you may also come across hemp milk now and then too! The main thing to consider when swapping out cows’ milk in a recipe is the flavour of the alternative milk. For example, almond and coconut milk have a strong flavour and therefore may not be suitable for the recipe. Instead, you may like to opt for unsweetened oat milk which is still creamy but is closer to a neutral flavour. Another important aspect to note is that not all alternative milks are fortified with calcium. This may not be an issue if you are still consuming other dairy products, but if you use this milk to fully replace cows’ milk in your diet, it is important to choose one with calcium added. 

Cheese

Cheese seems to be the biggest barrier for many people when attempting a vegan diet because, in all honesty, vegan cheese can often be a bit of a fail. Although as the shift away from dairy continues, more and more cheese alternatives are popping up. The unfortunate aspect of decent vegan cheese is that it doesn’t run cheap, especially if you are getting it from a speciality brand. Alternatively, you may like to try nutritional yeast flakes or making your own cheese alternative at home. Tofu can be used to make a creamy ‘cheese’, whereas soaking and blending nuts like almond or cashew with other ingredients can create a more solid cheese. Some say the best way to avoid disappointment is to remove all cheese and cheese alternatives for a month, then introduce vegan cheese. This way you are less likely to notice the differences between dairy cheese and vegan cheese! From a nutritionist perspective, vegan cheese is lacking in a few key nutrients that make dairy-based cheese superior. For example, vegan cheese is much lower in calcium and sometimes does not even contain it. Dairy-based cheese is also a source of B12, which as we have discussed is known to be deficient in a vegan diet. 

Yoghurt

Dairy-free yoghurt options include coconut yoghurt, soy yoghurt, and the less common almond yoghurt, all of which have a significantly different nutritional profile to dairy-based yoghurt. Here’s where it is important to understand why the recipe is asking for yoghurt, is it to enhance flavour or texture? If the recipe suggests adding yoghurt to increase creaminess, try blending tofu and adding that instead. If the recipe lists yoghurt because of the taste, it is best to find an alternative yoghurt that is flavoured the same as the yoghurt it is asking for i.e greek/natural to add tanginess, regardless of whether it be soy or coconut or almond-based. Keep in mind that coconut-based products will always carry a coconut taste with them. This may be beneficial if making a curry or fruity smoothie, otherwise, you may like to opt for a different option to better suit the recipe. Also important to consider if you are watching your weight is that coconut based alternatives are higher in calories and saturated fat, and lower in protein than regular dairy products. 

Eggs

You can purchase egg alternatives, which come powdered in a box and simply require a few ingredients to be added. Alternatively, you may like to try substituting eggs for homemade chia or flax egg, which is 1 tbsp chia seeds + 2.5 tbsp water mixed together and left to sit for a few minutes to thicken. For a sweet recipe such as muffins, mashed banana or applesauce may work, as for savoury recipes like scrambled eggs, tofu could act as an alternative. If you are feeling extra adventurous you could try using Aqaba, which is the leftover juice found in a can of chickpeas. When blended this can create an egg-like consistency that can be added to baking! It’s perfect for when egg whites are called for and can be whipped up with the same result.

Want more on eating like a vegan?

Some extra notes for those that would like a little more info on vegan eating.

Veganism is characterised by the exclusion of all animal products from an individual's diet. This includes meat, fish, eggs, dairy and often other non-food products that contain ingredients derived from animals such as makeup. People follow a vegan lifestyle for many reasons, some may choose this diet in order to minimise their impact on the environment, others may refrain from consuming animal products to reduce animal abuse and suffering, or it may be that they find a vegan diet to be best for their health. Whatever the reason for choosing to follow a vegan lifestyle, there are a few key nutrients that are lacking in a vegan diet and must be planned for.

Amino acids (protein)

Not all protein-containing foods are created equal. Plant-based protein sources are often lacking in one or more of the essential amino acids or building blocks that create a complete protein source. The exception to this being soy and quinoa. Animal protein has all 9 of the essential amino acids and it is, therefore, easier to get everything you need in one package. Whereas with meals formed around plant-based proteins it is necessary to follow food combining rules to ensure you are getting all 9 essential amino acids within your meal. This is certainly possible to do so, it just requires a little more thoughtful planning. For example:

• Grains + Legumes/beans i.e. rice topped with bean chilli

• Nuts/seeds + Legumes/beans i.e. nourish bowl salad with chickpeas and seed sprinkle

• Nuts/seeds + Whole grains i.e. Peanut butter sandwich with whole-grain bread

Calcium

In a Western diet, dairy is our main source of calcium, which is a mineral we require for strong bones and muscle function. Within a vegan diet, calcium can be lacking, as all sources of dairy such as milk, cheese and yoghurt, are excluded. The main sources of calcium in a vegan diet are green leafy veggies, fortified plant milk, and calcium-set tofu. It can be extremely difficult to get enough calcium to reach the recommended daily allowance when following a vegan diet as many other foods can inhibit or decrease calcium absorption. Mindfully planning a meal to avoid calcium inhibitors can help to support adequate consumption. If the recommended daily allowance cannot be achieved through fortified products supplementation may be needed.

Iron

Similar to protein, not all iron-containing foods are created equal. Haem iron is found in animal products and is easily absorbed by the body, whereas non-haem iron is found in plant-based sources and is a little more tricky for our bodies to absorb. Non-haem iron is also impacted significantly by other foods, whether this is by increasing or decreasing absorption. Vegan sources of iron are green leafy veggies, legumes and nuts and seeds. Pairing these foods with Vitamin C can support increasing the amount of iron uptake that occurs.

Low iron levels can cause us to feel lethargic, it can impact how our brain works, and it can affect our immune system. Luckily iron can be supplemented and so this is something we recommend keeping an eye on through regular blood tests. If you need a quality supplement, this is something that can be arranged through the nutritionists at Feel Fresh nutrition. 

Zinc

Zinc can be found in both non-vegan and vegan foods, although vegan sources are less bioavailable and therefore are more difficult for our body to absorb. Zinc is important for skin health, the healing process, and senses such as vision, taste, and smell. Eating a variety of legumes, soy products, nuts and seeds will help to support adequate zinc intake. Pairing these foods with a source of protein can help to enhance absorption. If you are concerned about your zinc intake you may like to monitor this through blood tests, and if a deficiency is showing up zinc can be supplemented. 

Vitamin B12

Vitamin B12 may be the most well-known nutrient that can be lacking in a vegan diet. It is found solely in animal products and therefore is impossible to get through a vegan diet so supplementation is essential. B12 is a vital component of DNA and a healthy nervous system so it is important to keep an eye on this through regular blood tests. We urge you to have your blood tested to check for Vitamin B12 deficiency if you have not done so and are following a vegan diet. The nutritionists at Feel Fresh Nutrition can suggest an appropriate supplement for you.

Vitamin D

Vitamin D is important for healthy bones because it helps the body to absorb calcium, it also acts to support a healthy immune system. Most New Zealanders, vegan and non-vegan, tend to be deficient in vitamin D, despite our hot summers. Spending adequate time in the sunshine is one way to get your daily dose, another reliable source of vitamin D is fatty fish. For those who follow a vegan diet, their main food sources of vitamin D are limited but include mushrooms and fortified products such as milk and cereals. Vitamin D supplementation is an option if you are concerned about your levels, and when consumed alongside a meal containing fat the absorption of vitamin D can be boosted.

Meet Julianne, Powerlifter and Lover of Strong Cheese

The Feel Fresh Nutrition team has had a few changes recently, so we thought it’s a great time to re-introduce the team. Meet our resident powerlifter, Julianne!

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Alright Julianne, let’s dive right in. What’s your favourite way to work out?

I am a competitive powerlifter. While I don’t always enjoy the training, I do love the challenge and I love seeing how my body is getting incredibly strong. I also like to walk in nature. 

Appreciate your honesty about the training! There’s nothing quite like a good walk in New Zealand’s beautiful scenery. Anywhere you’re planning to head this year?

I’d love to do one of the long walks in the South Island. Maybe Abel Tasman National Park.

Oh yes! And how would you kick off a long hike, coffee or tea?

Definitely coffee, espresso with a little frothed almond milk or cream. 

Delicious! Speaking of favourites, what’s high on your list of favourite foods?

I love simple food with a little flavour added. I love vegetables, especially pumpkin and kumara, as well as salads of all types.

My indulgences would be a glass of wine, gooey strong cheese with fruit paste and crackers, and pavlova.

On a daily basis, I eat good amounts of protein, partly because it keeps me full and it helps my powerlifting, but also it is tasty. Poultry and seafood are my favourites. 

Sounds all very well balanced. What’s your go-to seafood dish to cook?

To be honest, I don’t like cooking that much! So my go-to is always anything that is quick and tastes amazing. Something like salmon with a herbed crust, with salad and tasty dressing and chargrilled veggies.

Your clients like that you’re not giving them long complicated meals to cook too. With your clients, what’s your favourite goal to help them achieve?

I love seeing clients improve their health, reduce inflammation, find out how food affects their auto-immune disease and gaining health improvements by removing it. The power of diet to have big effects on health is incredible.

I had a client who had no idea that nutrition - diet and supplements - could impact their chronic inflammatory disease as much as it did. Both he and his doctor changed their minds about nutrition.

I also love seeing people regain energy through diet changes. Everyone benefits from a bit more energy in their lives!

That’s so true! What would you do with a bit more energy in your life?

I’d work on being more productive, especially with my writing - I have so many blog posts in my head.

We can’t wait to read them! We always learn a lot from your posts.

Want to learn more from Julianne, without waiting for her next blog post? Book in to see her today.

Meet Kavneet, Lover of Dumplings and Good Tea

The Feel Fresh Nutrition team has had a few changes recently, so we thought it’s a great time to re-introduce the team. First up, the wonderful Kavneet!

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Okay, let’s start where most of our clients days start: tea or coffee?

I absolutely love tea. I mostly drink the traditional Indian style. Don’t judge me, but I’m actually not fond of coffee!

We won’t hold that against you! What about when it comes to food - what’s your favourite type of cuisine?

There are many, but I love Chinese food! And of course, my traditional Indian cuisine.

What if we’re not great cooks? What restaurants would you recommend we hit up to get the best Chinese or Indian food?

Oh, that’s easy. For Indian, head down to iVillage in Victoria Park Market.

Or if you’re looking for Chinese you can’t beat Barilla Dumplings on Dominion Road if you’re in the city. If you’re further south, you have to check out Water Drop Vegetarian Cafe in the Fo Guang Shan Buddhist Temple.

We know our clients always appreciate a good dumpling recommendation. But what about balancing that out, how do you like to work out?

Well, that depends. I do love practising yoga, but I mix it up with sweaty sessions at the gym too.

Time to get down to work: what is the goal that you most like helping your clients achieve?

It’s simple really: to make them feel happy in their own skin. There’s nothing more important than feeling healthy inside and out.

It’s always heart-warming when I see that my clients feel empowered and in control of their bodies and health. That’s what feels the best and is why I do this work. Each and every client’s achievement is a breakthrough and I love being able to support them to do that.

And what about you. What are you working on in your life at the moment?

I’m always looking to upskill myself professionally. And personally, I’m working on building meditation into my schedule.

We know your clients definitely appreciate both of those skills in you.

If you’re looking for extensive knowledge, a sense of calm and a side of dumplings, make sure you book in with Kavneet today.

Canadian HIIT Pilates Instructor, Lover of All Things Japanese: Meet Rosanne

The Feel Fresh Nutrition team has had a few changes recently, so we thought it’s a great time to re-introduce the team. First up, our resident HIIT Pilates instructor, Rosanne Gilks.

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We know nutritionists are usually total foodies. What’s on your list of favourite foods?

I love all kinds of Japanese food. I lived on Kyushu (the South Island of Japan) for three years and learned a lot about Japanese food at that time. I exchanged cooking lessons with a friend of mine weekly and we taught each other about our cuisines. There is such a variety. It’s really not just sushi and sashimi and there is such artistry in it.

Thai food would have to be my next favourite - so full of flavour and colour.

If I’m eating at home my favourite meals are those I have with my family. I love to spend time in the kitchen with my son. We make up our own creations, which sometimes are fantastic and sometimes complete fails. Eating is a real social activity and if I am with the people I care about, I’m happy sharing any food made with love.

There is something special about the joy of sharing food. If you’re cooking for others, what’s your go-to?

This has changed over the years, but at the moment there’s a meal my kids love. It’s a lamb pasta salad which is so easy to make but so delicious. You just cook the pasta, then add in pesto, creamy feta, cherry tomatoes, fresh basil leaves, and top with pine nuts and balsamic dressing.

And when you’re not wanting to cook, what’s your favourite restaurant?

There are just so many! I went to one recently called Nicco, a Japanese place which was so authentic. I love it when they shout, ‘Irasshaimase’, which means ‘Welcome’, when you arrive. The service was spot on and really reminded me of being in Japan. Their raw fish and other dishes were so fresh and authentic!!

Let’s talk about goals. What are you currently working on?

I am working on creating a healthier balance in my life between my work, my family and my interests outside of nutrition. Like so many people, carving out the time for self-care, exercise and mindful relaxation is a constant challenge.

Agreed, it’s tough finding the balance. What about your client’s goals? What’s the biggest breakthrough you’ve had with a client?

There are just so many and everyone is so different. I always love seeing my clients reach their weight loss goals and their surprise that once you start focussing on eating healthily, it can be a relatively easy and a really enjoyable journey. Also seeing my clients become more energised and able to do more, lift more, and feel more confident. My biggest reward is when I bump into an old client and they tell me that they are still using some of the strategies we developed It is also super gratifying to get people off their medication when their metabolism and blood markers improve. 

All clients have different reasons for seeing a nutritionist. What do you love helping your clients achieve the most?

I love helping clients work toward having more energy, feeling confident and good about their bodies and getting them back into fitness. It’s wonderful to see people experience what it’s like to wake up feeling energised and ready for their day, especially if they were used to living with poor energy and perhaps pain and inflammation.

I like performance goals the best. As a HIIT Pilates teacher, it is so gratifying to see women (of any age) get stronger, being able to lift things and do things that they thought they couldn't. That is just the best! Nutrition is a huge part of being able to achieve these goals - to build the strength and muscle and to have the energy to do anything you enjoy, no matter what age you are.

I think we can all appreciate how important energy levels are. Especially the positive feedback loop between energy and working out. What’s your favourite way to workout?

I teach HIIT pilates, so I do love that but I also incorporate weight or resistance training into my schedule as well as short runs. I do shorter workouts usually in the morning. My philosophy is to work hard to get the most benefit and the least time! That’s why high-intensity interval training works for me.

Short and sharp workouts are the perfect way to make sure to get them done.

Speaking of short and sharp, pop quiz time: coffee or tea?

Coffee every morning. Tea in the evening. I love liquorice and peppermint tea as they’re super calming.

Guilty pleasure?

Dark chocolate pretty much every day.

Dogs or cats?

I love dogs and have owned many. My favourites were my Chesapeake Bay retriever and my Great Dane. Like so many people, the Covid-19 isolation time last year had me thinking about getting a puppy!

We’re with you on the puppy decision Rosanne. Office dog anyone?

Okay, so we might not have an office dog just yet, but you can still book in to see Rosanne, get those energy levels up and find out where to get the most authentic sushi.

Healthier Alcoholic Drink Options

Drinks with friends? Who can say no!?

It’s the time of year for celebrations, socialising and catching up with friends and family. Inevitably, this sometimes leads to more eating and drinking than we’d like. 

Are you wondering how to cope with all of the socialising associated with this time of year, while not overdoing it with the alcohol?

As nutritionists, we don’t want to promote drinking alcohol, but neither do we want to pretend it’s not going to happen and is a big part of socialising and fun. But managing your intake is important. Whether you want to stay away from alcohol altogether, make the best drink choice for you, or reduce your consumption, there are some refreshing healthier options out there for you. We’ve gathered up some information on a few low sugar and low-calorie drinks, and even gut-friendly probiotics. There are so many new options, it’s hard to not feel overwhelmed when you standing in the aisles of your local! This is by no means a comprehensive list, but here are some of our favourites.

Remember, if you’re concerned about alcohol consumption, we recommend alternating alcoholic drinks with non-alcoholic ones and seeking professional advice if you’re looking for support.

Healthier Alcoholic Drink Options

Seltzers

Seltzers are huge this summer! They’ve been produced in New Zealand for a few years, but they seem to have taken over supermarket shelves in the last few months. It seems like everyone is looking for smart ways to manage energy intake while still partaking in summer fun. These lower sugar, low calorie, low carb drinks provide an alternative to the standard (and sugar-packed) ready-to-drink options (RTDs).

More traditional RTDs are generally pre-packaged spirits and soft drinks, like Coruba and cola or vodka and tonic. These are very sweet (with up to 39 grams or 10 teaspoons sugar) and are often consumed by a younger crowd. The seltzers, on the other hand, are designed to appeal to the more health-conscious.

In terms of average calories, a traditional RTD has 190 calories, a beer 150 and a glass of wine 120. The seltzers come in around 90 calories a can, so not a huge difference to beer and wine, but every little bit helps if you’re looking at overall energy intake.

Compared to a vodka and soda mixed at home, these seltzers might come out ahead in the health game, just because when pouring your own drink at home, the alcohol content would tend to be higher (perhaps much higher) than the 5% of the premixed drinks. Along with the convenience of these bottles and cans you can feel just a tiny bit righteous about drinking something that’s going to be kinder to your body, come in a ‘portion-controlled’ size, while still enjoying the delicious flavours.

Clean Collective Ready to drink premixes

Clean Collective is as the label suggests - clean and natural. They’re also made in New Zealand, which we love. They have some interesting and unusual flavours like Strawberry Blush Pink Gin and a Wildberry and Lime Mojito. They’re sweetened with a natural sweetener called erythritol which has little or no effect on blood sugar and insulin levels. This makes it one of the better natural sweetener choices. They can be quite low in calories at 72 calories per can.

Pals 

This is a great ready to go vodka and soda which is made in Hawke’s Bay. It’s all-natural with no preservatives, so it’s just as if you’ve mixed this at home with your own soda and flavours like lime, cucumber or mint. It has 3.3 - 6.9 grams of sugar per can and around 105 calories, depending on the favour. In these funky retro cans, we love their simplicity!

LF Wine SELTZER 

New on the market is this wine seltzer a mix of wine, sparkling water, and botanicals. If you’re a wine lover, this is a great way to enjoy your wine over a longer period and will help to control the overall alcohol intake as well as keep you better hydrated. At just 68 calories a serve and less than 1 gram of sugar per can, it’s a great way to drink wine in the summer.

Hard Kombuchas 

MamasBrew

We love MamasBrew, as the balance Kombucha flavours is spot on - not too sweet, not too fizzy, just right. They sell non-alcohol and hard versions with a range of really delicious flavours like lemongrass ginger and lavender hibiscus. They also have different alcohols mixed in, such as gin or champagne. Whether the gut health benefit is intact would be under debate, but if you’re more focused on taste then this is a great option!

Blume

This is the hard version of Batchwell Kombucha. This great-tasting kombucha cooler is made from real spirits, cold-pressed juice of organic fruits and veggies, and sparkling water. It has only one teaspoon sugar per can and only around 90 calories.

Happy Holidays!

We hope this list helps you make some healthy decisions over the silly season.

However you’re celebrating this summer, make sure you drink responsibly and reach out to a professional if you think you need support.

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Habits for Healthy Weight Management

We’ve all been there. The one-off decision that we make that we think is going to help us manage our weight. The skipping a meal, the long run, the saying no to seconds, smashing out a double session at the gym, choosing the salad over the fries. But in reality, to manage our weight in a healthy way, we need to build a strong foundation of healthy habits.

“Behaviour change and habit formation is the key to creating positive long term health outcomes.”

— Abbie O’Rourke

We built our Get Ready for Summer Programme to help our clients start to build necessary healthy habits. The first step is to provide a structured, balanced meal plan. This takes out the stress of meal planning and simplifies life. You merely need to repeat an action consistently and understand WHY this benefits youThe second is that the programme runs for a month. It's easy to create a new habit, but breaking older habits can prove more difficult. We need to support you with practical tools for the duration of the four weeks to enable small changes both in breaking old habits and encourage you to practice many new healthy habits.

Most importantly, you need to decide on your own healthy habit. That bit we cannot do for you. Does your determination lie with being fed up with your weight or energy levels and wanting to know HOW to eat healthier for your own body? Do you want to get in the habit of managing your portion sizes, or feeling genuinely satisfied with choosing the salad over the fries, the zucchini noodle stir fry over the lasagne, or making sure you eat enough throughout the day so all those snacks stop taking over your afternoon? It takes time to feel the positive effects of your actions. Making time for meal prep, choosing healthier options, cooking more veggies, incorporating protein or even goal setting was once a chore, until you set your goal, work on habit formation and feel the fruits of your labour.

Here are some of the healthy habits you are currently layering into your life.

Crowding Out

You may have noticed that this meal plan doesn’t do small portions. We’re focused on adding in a lot of good, non-starchy vegetables, protein and fat onto each plate of food. If you start there, you’ll naturally see fewer carbohydrates (especially overly processed ones). But you’re still eating lots of food, so you’ll feel fuller for longer. Also, we often need a reminder that our vegetables, protein and fat deliver us our daily vitamins and minerals. Eating well means we’re eating for health and to reduce the occurrence of nutrient deficiency.

Well Laid Plans

How many times have you rushed out the door, realising you haven’t made time for breakfast, only to grab a muffin at the coffee shop? Or come home after a long day to find the cupboards bare and turned to takeaways for dinner? By having a balanced meal plan, a grocery list and specific goals that you’re working towards you can start each week knowing what you’re looking to achieve and how to get there.

Size Matters

How big is a serving of potatoes? How big should a smoothie be? How much protein do I really need? Our meal plans are designed to make sure that you’re getting all the nutrients you need, within specific portion sizes. Learning to understand portion sizes will help you make daily decisions that maintain your weight long after the programme has finished.

Awareness of Hunger

Some of us have long lost our abilities to listen to what our bodies really need. You do realise that you are just one big (beautiful) sack of hormones and your body is a lot smarter than you are? No offence :) But if you listen hard enough, your body tells you when it's hungry, when its full, what food to eat and when to rest. It's our busy lives and (pesky) emotions that often derail making the healthiest decision. Understanding when we’re actually hungry, not just bored, emotional or excited, and can listen to our  hunger and satiety signals, we will know what to eat and   how much. These four weeks are about slowing down and tuning back into what our bodies really need.

Beyond the Plate

You may have noticed a desire to increase other healthy habits while you’re on the Programme. We’ve been hearing from people that they have increased their water intake, cut back on alcohol and added more exercise into their daily routines. As you begin one healthy habit, you become more likely to add in other healthy habits too. As they layer in on one another, you’ll find the results increase exponentially. By increasing your water intake, you’re less likely to mistake thirst for hunger and reach for snacks. By decreasing alcohol, you’ll sleep better and feel more energised throughout the day.

Next Steps

We’ve built this sheet to help you build the habits you need to achieve your goals. Dive on in.

Habits Worksheet

Download Here →

Final Note

We hope that as you reflect on your goals each week, you can see healthy habits begin to layer themselves into your life. These are the habits that you’ll take forward out of the Programme to create long-term changes in your life and with your weight. Think about what habits you want to layer in each week. See what’s easy to do and what requires a little more effort. Building new habits takes time, so make sure you’re taking the time to commend yourself on the progress you’re making.

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5 Top Tips to Stay Healthy as a Vegan

So you’ve decided to try a plant-based diet, but are not sure where to start? Don’t worry, we can help with that!

In this post, we’ll help you out with some key tips to staying healthy as a vegan as well as where to get your protein and other important nutrients that can sometimes be lacking in a vegan diet.

But wait… Where do you get your protein?

If you are vegan you most likely have heard this line before. I am here to tell you that it is entirely possible to get enough protein through a vegan diet, it just takes a little more planning. This is because animal protein and plant based proteins are not created equal. Animal proteins are complete, meaning they contain all 9 essential amino acids (protein building blocks), whereas there are very few plant based proteins that do. Therefore, as a vegan it is important to be aware of your protein combining rules to ensure you are getting everything you need, specifically the amino acid lysine is the one to ensure you’re getting.

Complete proteins and protein combining:

• Soy protein is a complete protein so load up on tofu, tempeh and edamame.

• Mix grains like rice or wheat with legumes like lentils or beans

• Mix seeds like sunflower seeds, with legumes

Nutrients to keep an eye on

Because you’re skipping a few major food groups, you need to stock up on some substitutes to ensure you are nourishing your body with what it needs.

B12

Nearly all B12 is found in animal products, the exception being nutritional yeast. Try it sprinkled over your avo on toast. Because B12 is so difficult to get through a vegan diet, supplementation is recommended.

Omega’s

Pack plenty of nuts, seeds and seaweed to make up for the lack of fish in your diet, the main source of Omega 3. Our picks? Chia, flax, and hemp seeds as well as walnuts. It is important to note the type of Omega 3 in plant based sources has to be converted to the type of Omega 3 found in animal sources, and this conversion is rather inefficient.

Iron

Non-heam iron is found in plant based sources, whereas heam iron is found in animal products. The former is not well absorbed in the body compared to the latter. Dark leafy greens, legumes and nuts/seeds are a good place to start, but if you’re concerned, get a regular blood test to check your levels.

Calcium

In today’s world, there’s an ocean of plant-based milk alternatives to choose from so you won’t have to skip your flat white. One of the main nutrients we get from cows milk in calcium, but most store brought plant milks are fortified with calcium so you should be okay. Double check the label to be sure. Green leafy veggies are also a plant based source.

Know your enhancers and inhibitors

Often plant based sources of nutrients are less bioavailable so our bodies struggle to absorb them. Even when we are eating plenty! Knowing what nutrients interact well together, and what nutrients compete for absorption in the body can help you to plan your meals for optimal nourishment.

Inhibitors

Calcium 

• Oxalates are also found in many plant based sources of calcium and act to inhibit calciums bioavalibilty. 

• Tannins found in tea. Try to avoid tea and coffee consumption with meals, instead have in-between meals.

• Excess fibre can also have a negative impact so aim to drink plenty of water.

Iron

• Calcium can inhibit iron uptake, try to consume calcium and iron at seperate meals rather than together.

Omega 3

• Omega 6 negatively impacts the conversation of ALA to EPA and DHA. Minimise intake of Omega 6 within the same meal as Omega 3.

Enhancers

Calcium 

• Adequate vitamin D intake, which you can get from the sun (but remember to be sun smart!), or through foods like mushrooms or fortified plant milks.

• Reducing phytic acid, an anti-nutrient that decreases absorption of a handful of important nutrients, by soaking or sprouting legumes. 

Iron

• Consuming vitamin c with iron rich foods. Try squeezing a lemon on your lunch and dinner to support absorption of iron.

• Reducing phytic acid.

Omega 3

• Calcium, magnesium and zinc can increase bioavailability of ALA.

Myth busting: Vegan does not always equal healthier

We love a good veggie burger at a summer barbecue. But plant-based meat alternatives are an example of a vegan alternative that doesn’t always have the same nutritional benefits while adding a few potential downsides. Often these products can be highly processed and refined, with quite a lengthy ingredient list. Meat alternatives can also be lower in protein than what they are replacing, so it is important to keep in mind that you may have to consume additional protein to counteract this. We suggest saving the plant based meat alternatives for an occasional treat. Instead, load up your plate with whole foods.

Eating enough

A whole foods vegan diet is comparatively lower in calories than a traditional diet including animal products. It’s also higher in fibre which can make you feel comparatively fuller after each meal. So it can be important to check in around how many calories you’re actually eating. If you’re making the switch for weight loss this may be the point, for others who are going vegan for ethical or environmental reasons, you might want to keep an eye on your overall intake.

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We hope that helped! Transitioning from an omnivore diet to a vegan diet can be a challenge, and feel very confusing at times. There’s a lot of contradictory information out there. If you are planning on making the switch but are not quite sure how to do it the right way, please get in touch and we can set you up for success!

Nutrition and Inflammation

Written by Julianne Taylor, Registered Nutritionist, Feel Fresh Nutrition

Have you ever wondered if your diet has an impact on inflammation? 

We now have substantial evidence that what we eat does indeed impact inflammation(1), which can show up as inflamed joints, fatigue and achy muscles. 

What is the inflammatory process? 

Inflammation is a normal defence response that is triggered by damage (either through injury, infection, or toxic compounds) and plays a crucial role in the healing process. Inflammation can be acute or chronic. In acute inflammation, an infection or injury will trigger a fast onset of inflammation. Once the threat is dealt with, inflammation reduces, and we heal up. On the other hand, chronic inflammation persists indefinitely, like that seen in osteoarthritis or autoimmune disease. 

The inflammatory response consists of two phases

The first phase - Onset

When tissue is damaged or infected, the damaged cells send out signals which bring white blood cells (leukocytes) to the area. These send out pro-inflammatory cytokines, chemical messengers made from proteins, and inflammatory eicosanoids, signalling molecules made from fatty acids, which increase blood flow causing redness, swelling, heat and fluid leaking into tissues. They also stimulate nerves causing pain. White blood cells fight the infection by devouring bacteria and virus-infected cells. The function of inflammation is to eliminate whatever is causing the damage, clear out damaged cells, and initiate tissue repair. This should be a natural and temporary response and an essential part of the healing process.

The second phase - Resolution

The resolution phase begins once the stimulus causing the damage has been removed. For example, the immune system cells have killed the germs causing infection, the inflammatory signals reduce and inflammation begins to cease. The inflammatory response must be actively stopped to reduce unnecessary damage to tissues. The macrophages (a type of white blood cell) change from being in a pro-inflammatory state to an anti-inflammatory state. The immune cells exit the scene. Beneficial anti-inflammatory cytokines and eicosanoids are produced and released. These are small molecules that send messages to cells. In this case, sending a message to cells to decrease inflammation as well as starting to repair and rebuild tissues(2). 

Ideally, we need a short effective onset phase and then the strong anti-inflammatory resolution phase.

Chronic inflammation occurs when the trigger for inflammation continues. Macrophages and pro-inflammatory chemicals continue to stay in an area and resolution does not occur. The tissue affected becomes thickened and scarred over time. For example, chronic liver inflammation from fatty liver causes liver sclerosis. 

Common factors that promote chronic inflammation are:

• Ongoing mechanical stress, such as repetitive stress injuries, or an infection causing tissue damage

• A persistent irritant; diet or environmental, such as smoking, allergens, polluted air or industrial chemicals

• An autoimmune disorder, like rheumatoid arthritis, where the immune system mistakenly attacks healthy tissue as though it were foreign

• A chronic infection like a virus that stays in the body

What role does diet play?

Food and nutrients counteract inflammation and facilitate healing in two different ways:

• By reducing chronic inflammation resulting from metabolic syndrome

• Supplying the nutrients required for a healthy immune response and then switching off inflammation and promoting healing

How to reduce chronic systemic inflammation

Systemic inflammation is chronic inflammation that is generalised. Inflammatory mediators are increased throughout the body at a low level all the time. This alters our ability to turn off inflammation properly and heal when we are injured.  

Systemic inflammation is associated with metabolic syndrome, which includes high blood pressure, abnormal lipids (cholesterol), insulin resistance, high blood glucose (pre-diabetes and type 2 diabetes), and obesity, especially internal abdominal fat(3,4). Fat cells in obesity contain inflammatory immune cells that secrete inflammatory cytokines, chemicals that increase inflammation(5,6). In diabetes or pre-diabetes blood glucose levels are higher than ideal all the time, and the glucose bonds to proteins in the body. This changes the protein’s structure and function. Inflammatory chemicals are increased as HbA1c (average blood glucose) levels increase(7). You might have seen this on a blood test if you have been tested for diabetes. Over time high blood glucose damages small blood vessels that supply organs like the eyes, kidneys and nerves. High blood glucose also increases the damage in osteoarthritis(8).

Reducing body fat, and managing blood glucose will reduce chronic inflammation 

Make some simple diet changes to lose weight, and manage your blood glucose

Fat and carbohydrates are the macronutrients that, when eaten in excess increase blood glucose and fat storage. This is exactly the combination of foods that has increased in the last 50 years of the obesity epidemic; highly refined starches and fats(9,10). Think about all the snack food and easy meals we grab; muffins, cake, cereal bars, savoury snacks, bakery products, pasta with creamy sauces, doughnuts, deep-fried foods, pizza, chocolate and ice-cream. Fat in these foods is often invisible. For example, a doughnut can contain around four teaspoons of oil, a small packet of French fries three teaspoons of fat. 

A simple switch to unprocessed whole-food carbohydrates, primarily from colourful vegetables, fruit and fibre-rich starches like root vegetables, true whole grains and legumes will fill you up, digest slowly and thereby control blood glucose, as well as increase the nutrients in your diet. 

Fat does not increase blood glucose. However, in excess, it gets tucked away in our fat cells. Fat eaten in its whole food form like nuts, seeds, egg yolks, and avocado is preferable as it is nutrient-rich and less easily overeaten.

To reduce hunger, while cutting calories, protein is your friend. Protein increases satiety more than fat or carbohydrates, by sending chemical signals to your brain where appetite is regulated. Protein is difficult to turn into fat. It also does not increase blood glucose. Eat a portion of protein at every meal, around a palm-size. Lean meat, poultry, fish, eggs, seafood, tofu, tempeh, or high protein yoghurts are good choices(11). 

Protein is also essential for the healing process as all the cells in our body, including those in your bones, joints and muscles are made from amino acids, the building blocks of protein(12). 

Nutrients that quell inflammation

The active process of switching off inflammation is done by anti-inflammatory mediators; cytokines and eicosanoids. Anti-inflammatory eicosanoids are made from the long-chain omega 3 fatty acids EPA and DHA(13,14).  Long-chain omega 3 is found mainly in seafood, particularly oily fish like salmon, sardines, mackerel and tuna. 

Australian studies show that 80% of us do not consume enough omega 3 in our diet(15). To make sure we get adequate omega 3 we need to eat oily fish at least 3 times a week or take omega 3 supplements. If you do not eat seafood or animal products, there are algae-based omega 3 supplements available. Quality is paramount when choosing an omega 3 supplement, as many off the shelf in New Zealand have high levels of oxidation and are poor quality(16). For people with high levels of inflammation, a daily high dose supplement is recommended(17). The upper limit is 3000mg of EPA plus DHA. 

You may be aware that some plants sources, like flax oil, contain omega 3. However, this is in a short-chain form and is not able to be used to make the anti-inflammatory mediators until our body converts it to the active long-chain forms of EPA and DHA. Humans do not convert this well, which is why it is best to use EPA and DHA forms.  

Polyphenols and antioxidants

Polyphenols are found in abundance in plant foods, and a number have been studied for their anti-inflammatory properties. Polyphenols reduce pro-inflammatory mediators and oxidative stress. They also slow joint damage in arthritis(18). Increase the polyphenols in your diet by eating a rainbow of plant foods, all the different colours are associated with different polyphenols. Specific foods to include are turmeric, garlic, green tea, olive oil, cocoa and berries(19). Aim for at least six fists or cups of colourful fruit and vegetables per day. 

Micronutrients

All micronutrients (vitamins and minerals) are important for health, and we cannot build and repair our body’s tissues without the entire range of building blocks. Nutrient deficiencies impair a proper immune response to infection and slow our ability to heal. For example, magnesium deficiency(20) is associated with chronic inflammation, and deficiencies of vitamin K and D are associated with more severe osteoarthritis(21). A poor diet is associated with greater inflammation in rheumatoid arthritis, an autoimmune disease(22).

New Zealander’s diets are often deficient, with 25% deficient in zinc, around 30% have insufficient vitamin D levels, and in those with darker skin, up to 60% have inadequate vitamin D. Over one-third of males and half of females are deficient in selenium. For vitamin A, 23% of males and 12% of females are deficient(23).

A guideline to increasing nutrients in your diet

To get an entire spectrum of nutrients in your diet, ditch or decrease the highly processed foods and include:

• Protein-rich foods, lean meats, poultry, eggs, and dairy, tofu, tempeh, a variety with seafood and shellfish at least three times a week. Aim for a palm-size at each meal. Bone broth or collagen is rich in certain amino acids that may help rebuild cartilage(24).

• A rainbow of fibre-rich plant foods – legumes, lentils, true whole grains, colourful fruit and vegetables, mushrooms and seaweed. Aim for six fists or more of colour each day. Add plenty of herbs and spices, like ginger, garlic and turmeric.  

• Whole food fats; seeds, nuts, avocado, virgin olive oil, fish oil and egg yolks. Eat 1 -2 small handfuls of fat-rich food each day depending on your calorie needs. 

Foods to ditch when fighting inflammation

Certain foods increase inflammation by either displacing nutrient-dense foods or supplying the building blocks of pro-inflammatory mediators. 

As mentioned above – limit consumption of sugars and starches. You may need to be especially strict if you have prediabetes or diabetes. Think of removing white and beige foods – sugar, white grains, finely ground and processed flours and foods made from these. 

Certain fats increase inflammation. Seed oils are high in the polyunsaturated fat omega 6, which is the building block of pro-inflammatory eicosanoids. The current western diet includes large amounts of omega 6 rich fat, as it is used widely in the food industry and in margarine. Seed oils high in omega 6 are safflower, sunflower and soybean oil. The imbalance of high omega 6 and low omega 3 tips our body towards inflammation. Using oils high in monounsaturated fats; olive oil, nuts and nut oils, avocado, and limiting processed foods will ensure you do not over-consume omega 6(25).

Fats used in deep frying vats, which are reheated many times, are especially damaging as they have high levels of oxidised and damaged fats, which increase inflammation(26). Avoid deep-fried foods in general.

Meats that are charred produce chemicals that are inflammatory. Slow-cooked or low heat cooking is preferable(27). 

Supplements:

For those suffering from high levels of inflammation, supplementation can be a useful adjunct to diet. For example, certain plant extracts like curcumin reduce inflammation(28), as do higher levels of micronutrients like magnesium(20). 

If you would like specific guidance for your situation, Julianne at Feel Fresh Nutrition would be happy to help.

References

1. Dawson  III DR, Branch-Mays G, Gonzalez OA, Ebersole JL. Dietary modulation of the inflammatory cascade. Periodontol 2000. 2014;64:161-197. http://onlinelibrary.wiley.com/store/10.1111/j.1600-0757.2012.00458.x/asset/prd458.pdf?v=1&t=hvipxfq1&s=9e1b4cb47a5e3ed1065b9fa8f9242688c6fa4823.

2. Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2018;9(6):7204-7218. doi:10.18632/oncotarget.23208

3. Monteiro R, Azevedo I. Chronic Inflammation in Obesity and the Metabolic Syndrome. Mediators Inflamm. 2010. doi:28964510.1155/2010/289645

4. Ellulu MS, Patimah I, Khaza H, Rahmat A, Abed Y, Sci AM. Obesity and Inflammation : The Linking Mechanism and the Complications. Arch Med Sci. 2016:851-863.

5. Hanauer SB. Obesity and visceral fat: A growing inflammatory disease. Nat Clin Pract Gastroenterol Hepatol. 2005;2(6):245. doi:10.1038/ncpgasthep0197

6. Thijssen E, Van Caam A, Van Der Kraan PM. Obesity and osteoarthritis, more than just wear and tear: Pivotal roles for inflamed adipose tissue and dyslipidaemia in obesity-induced osteoarthritis. Rheumatol (United Kingdom). 2014;54(4):588-600. doi:10.1093/rheumatology/keu464

7. Tessaro FHG, Ayala TS, Martins JO. Lipid Mediators Are Critical in Resolving Inflammation: A Review of the Emerging Roles of Eicosanoids in Diabetes Mellitus. Sorgi CA, ed. Biomed Res Int. 2015;2015:568408. doi:10.1155/2015/568408

8. Mendes AF, Rosa SC, Rufino AT, Ribeiro M, Judas F. Diabetes-induced osteoarthritis: role of hyperglycemia in joint destruction. BMC Musculoskelet Disord. 2015;16(S1):4-5. doi:10.1186/1471-2474-16-s1-s1

9. Kiecolt-Glaser JK. Stress, food, and inflammation: Psychoneuroimmunology and nutrition at the cutting edge. Psychosom Med. 2010;72(4):365-369. doi:10.1097/PSY.0b013e3181dbf489

10. Monteiro CA, Moubarac JC, Cannon G, Ng SW, Popkin B. Ultra-processed products are becoming dominant in the global food system. Obes Rev. 2013;14(S2):21-28. doi:10.1111/obr.12107

11. Stentz FB, Brewer A, Wan J, et al. Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: Randomized control trial. BMJ Open Diabetes Res Care. 2016;4(1). doi:10.1136/bmjdrc-2016-000258

12. Quintero KJ, Resende A de S, Leite GSF, Lancha Junior AH. An overview of nutritional strategies for recovery process in sports-related muscle injuries. Nutrire. 2018;43(1):27. doi:10.1186/s41110-018-0084-z

13. Kohli P, Levy BD. Resolvins and protectins: Mediating solutions to inflammation. Br J Pharmacol. 2009;158(4):960-971. doi:10.1111/j.1476-5381.2009.00290.x

14. Uauy R, Valenzuela A. Marine oils: The health benefits of n-3 fatty acids. Nutrition. 2000;16(7-8):680-684. doi:10.1016/S0899-9007(00)00326-9

15. Meyer BJ. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: Results of an analysis from the 2011–2012 national nutrition and physical activity survey. Nutrients. 2016;8(3). doi:10.3390/nu8030111

16. Albert BB, Derraik JGB, Cameron-Smith D, et al. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep. 2015;5(1):7928. doi:10.1038/srep07928

17. Kremer JM, Lawrence DA, Petrillo GF, et al. Effects of high‐dose fish oil on rheumatoid arthritis after stopping nonsteroidal antiinflammatory drugs clinical and immune correlates. Arthritis Rheum. 1995;38(8):1107-1114. doi:10.1002/art.1780380813

18. Shen CL, Smith BJ, Lo DF, et al. Dietary polyphenols and mechanisms of osteoarthritis. J Nutr Biochem. 2012;23(11):1367-1377. doi:10.1016/j.jnutbio.2012.04.001

19. Oliviero F, Scanu A, Zamudio-Cuevas Y, Punzi L, Spinella P. Anti-inflammatory effects of polyphenols in arthritis. J Sci Food Agric. 2018;98(5):1653-1659. doi:10.1002/jsfa.8664

20. Nielsen FH. Magnesium deficiency and increased inflammation: Current perspectives. J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742

21. Thomas S, Browne H, Mobasheri A, Rayman MP. What is the evidence for a role for diet and nutrition in osteoarthritis? Rheumatol (United Kingdom). 2018;57:iv61-iv74. doi:10.1093/rheumatology/key011

22. Bärebring L, Winkvist A, Gjertsson I, Lindqvist HM. Poor dietary quality is associated with increased inflammation in Swedish patients with rheumatoid arthritis. Nutrients. 2018;10(10):6-13. doi:10.3390/nu10101535

23. Ministry_of_Health U of O and. A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. 2011;Wellington.

24. Porfírio E, Fanaro GB. Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Rev Bras Geriatr e Gerontol. 2016;19(1):153-164. doi:10.1590/1809-9823.2016.14145

25. Simopoulos AP. The omega-6/omega-3 fatty acid ratio: health implications. OCL - Ol Corps Gras, Lipides. 2010;17(5):267-275.

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