Diets

Meal Plans For Weight Loss

The majority of the meals and foods I have chosen contain slow-releasing carbohydrates. Slow-releasing carbohydrates (often call “complex” or low-glycaemic foods) are digested and broken down in the gut relatively slowly, releasing their sugars steadily into the bloodstream. This results in a steady rise in blood sugar, sustained energy, as well as efficient fat breakdown and hormone control. Eating complex carbohydrates help increase and control energy levels; aids weight loss, and controls and encourage a natural appetite.

Women’s health and hormone balance

Eating natural whole foods keeps insulin levels low – high insulin increases testosterone and oestrogen production leading to potential oestrogen and/or testosterone dominance in relation to progesterone

Meal ideas

Breakfast

* Berries with yogurt and cinnamon – Combine ½ a punnet of blueberries and ½ a punnet of raspberries with 100g of goat’s yogurt. Mix in 2 tablespoons of ground flaxseeds and sprinkle on top ½ tsp of ground cinnamon.

* A small bowl of oat porridge or cooked oatmeal made with soya or almond milk (Ecomil/Evernat). Add grated apple, a handful of whole almonds, or sunflower seeds and 2 or 3 tablespoons of natural “bio” yogurt.

* Fruit bowl with yogurt and flaxseed – chop 2 pieces of fruit, top with plain soya yogurt and stir in 2 tablespoons of ground or ready-milled linseeds (flaxseeds), with a soya milk or almond milk and hot water. Add ¼ tsp of cinnamon too.

* Smoothies in a glass – A blend of raspberries and strawberries, yogurt, soya milk or almond milk, and 2 tablespoons of milled/ground flaxseeds (available from some Sainsbury’s stores or health food shops), or wheatgerm. This meal provides essential fats, protein and fibre and flaxseeds (or other seeds) add a nutty taste to the mixture. A great start to the day!

Lunch

Chickpea dahl with dark green leafy and baby vegetable salad – gently fry off ½ tsp each of fenugreek seeds, coriander seeds and ground cumin. Add ½ can of chickpeas and 100g of cherry tomatoes. Cook gently for 10-15 mins. Make a salad of green leaves, chopped coriander, and add mange tout peas, sliced beetroot, cucumber, and sliced raw fennel. Drizzle with a little olive oil, balsamic or cider vinegar, and a little lemon juice. Serve with a slice of rye bread.

Dinner

Tofu and cruciferous veg stir-fry. Use a variety of cruciferous vegetables – broccoli, cauliflower, cabbage, and stir-fry with onion, garlic and ginger. Use Tamari or a spoon of miso (try brown rice miso) mixed in a little water as a base or marinade. Stir in 100-150g of cubed tofu, tossing the mix until the vegetables are “al dente”… cooked but with a slight crunch!

Snacks if you need them…

A small handful of whole almonds

Hummus and vegetable crudités

A small bowl of sliced melon, blueberries and raspberries

Latest Update: Thursday, November 15, 2018

healthy eating

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

healthy eatingYou may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

10 Top Healthy Foods To Keep You Fit

Latest Update:Thursday, November 15, 2018

diet supplements

Coupled with a good hormone-friendly diet, supplements can further naturally balance and control hormone levels. The following are examples of beneficial supplements for hormonal balance…
Fish Oil (containing EPA and DHA) – vital for production of healthy prostaglandins and anti-inflammatory substances in the body.
B Vitamins, taken as a “complex” – B vitamins together with EPA and DHA are paramount for healthy oestrogen/progesterone balance, AND liver function.


Antioxidants such as green tea extract, d-limonene, turmeric or other quality antioxidants to support healthy cellular ageing.

Do supplements help?

Other oestrogen-supporting agents – isoflavones, non-soy isoflavones, phytonutrients, active folates (supporting methylation), support female health at all stages as well as benefiting breast health, bone health and cardiovascular health.

Calcium together with other essential nutrients to support bone health – calcium must be in an absorbable form, and taken with other nutrients, such as magnesium, vitamin D and boron. Microcrystalline “hydroxyapatite” (MCHC) is the ultimate form of calcium for proper absorption into bone, and studies show this to be effective in improving bone density in postmenopausal women.
N.B. Always seek advice from a registered Nutritionist before embarking on a specific supplement programme.

Do Supplements Help Achieve Weight Loss

diet supplements

diet supplements


Balancing herbs can be very helpful for many women in dealing with stress or sex hormone imbalance (particularly during the pre-menstrual phase and during and after menopause). Examples include chaste berry (agnus castus), dong quai, black cohosh, red clover, ginger, evening primrose, peony root, red raspberry leaf, and St. John’s Wort.
Many can be taken in isolation, or in combination with each other.
Always get professional advise before taking herbs, especially if you are on ANY medication, or hormonal treatment.

Latest Update: Thursday, November 15, 2018