Tricks of the Trade – 7 Top Habits of Healthy People

Posted on: March 31st, 2015 by dietbydzyne No Comments

Do you sometimes sit back and think, how do they do it? How do healthy people stay healthy? Well, there is no denying that it does take hard work and effort, however there are some tricks of the trade, and we are very excited to share them with you!

  1. Automatic Activity. Think of exercise the same way as you think of brushing your teeth. If you had to skip a day of brushing your teeth, one would hope you would feel uncomfortable, or at the very least that something was missing from your day. Likewise with exercise, if you skip a day of keeping active we would want you to feel that something was missing from your day.
  • Tricks of the Trade – Choose an exercise that you will enjoy, something that is a love rather than a burden. And find an exercise buddy for an extra notch of commitment and motivation.

 

  1. Appreciate Appetite. Eat when you are genuinely hungry (and not bored, tired or emotional). Genuine physical hunger involves a definite signal that your body requires energy (calories) to refuel.
  • Tricks of the Trade – Identify the difference between head hunger and physical hunger. And if head-hunger gets in the way, be sure to distract yourself (perhaps with exercise, or sipping some icy cold water or a soothing hot drink).

 

  1. Plan Properly. Healthy eating does not happen by accident. Take the time and effort to plan ahead and you will definitely thank-yourself. After all it’s the spontaneous eating that is usually anything and everything.
  • Tricks of the Trade – Sit down once a week to plan your meals and shopping list for the week ahead.

 

  1. Treat vs Typical. Too often we eat certain foods because of habit. Have the treat foods become everyday foods? Is it a treat to savour the bite size chocolate or is it typical to grab the chocolate at the supermarket and eat it on the way home.
  • Tricks of the Trade – Treat your treats as treats!

 

  1. Stop Signals. That bloated uncomfortable feeling, you know the one I am talking about. It’s not worth it, is it? Finish your meal feeling 80% full, instead of stuffed full.
  • Tricks of the Trade – Mind the gap; think of your stomach as a container and leave a gap at the top so that you don’t finish your meal at full capacity.

 

  1. Snooze to Lose. There are so many reasons of why it is important to get the right amount of sleep. But put simply, if you are feeling fatigued, you might resort to a high sugar energy fix to get through a slump during the day. And if that energy fix equates to a sugary drink, or a chocolate bar or a handful or two of lollies, then you are basically teasing your body with a quick surge of energy only to be back to where you started a short while later. This is certainly a hindrance for any long-term healthy eating plan.
  • Tricks of the Trade – Set a reminder alarm on your phone to buzz 30 minutes before bedtime. This will give you enough time to prepare for bed and settle in for an early night.

 

  1. Play the Part. Don’t just say you want to be healthy. You need to ensure you follow through on your healthy eating commitment. Actions speak louder than words after all! As they say in the world of Nike, Just Do It.
  • Tricks of the Trade – Motivation gets you started, habit keeps you going! And it’s absolutely A-Okay if you have to fake it till you make it!

 

Put these Tricks of The Trade into practice, set small achievable goals along the way and slowly but surely you will make progress with your health and weight loss goals. We won’t promise that it is going to be easy all the way, but we will promise that the results will be worth it in the end! And if you need a helping hand, call us on 9201 5100, or visit www.dietbydzyne.com.au. And don’t forget to like the Diet By D’Zyne Facebook page for plenty of healthy hints, recipes, motivation and much much more!

Shop like a Dietitian – 6 Top Tips for Healthy Eating Habits

Posted on: March 16th, 2015 by dietbydzyne No Comments

Would you show a Dietitian a photo of what’s inside your shopping trolley? To eat healthy foods you must buy healthy foods, so it really does all begin in the supermarket. And the cliché saying of “out of sight, out of mind” rings true. We are very good at coming up with reasons why we need to buy treat foods. Do any of these sound familiar?

• “It’s for visitors” – That might be true but we both know your visitors are more than happy with a cup of tea!
• “It’s for the kids or other family members” – The kids enjoy cut up fruit or vegies with dip. You can manage healthy eating habits not only for yourself, but for your family as well.
• “It’s for the weekend” – Healthy eating is a 7 days a week habit. The weekend should not be an excuse for extra calories.
• “I’ve been good all day so I deserve a treat” – Then why stop now! Keep the focus and continue your trend of keeping on track.
• “I am stressed so I need a treat” – How about going for a walk? A run? Exercise is a great coping mechanism and stress reliever. Food is none of these things!
• “It was on special – a great bargain” Yep, except you’re going to feel less excited about that bargain by the time you have munched your way through those extra calories.

Whatever the reason (or let’s just call it as it is… the excuse), know that if it passes through the checkout, chances are it will get eaten.
So here are my top 6 tips for healthy shopping habits:

1) Fill about ~50% of your trolley with fresh fruit and vegetables
2) Don’t shop on an empty stomach – this one is a no brainer!
3) Use a shopping list – and stick to it! (and plan your meals ahead so your shopping list has all the items you actually need for meal preparation)
4) Avoid the tempting aisles – biscuits, lollies, potato chips, soft-drinks. These are all empty calories
5) Limit the number of times you go into the supermarket, the more often you are in the supermarket, the more likely you will have to deal with temptation
6) Leave the credit card at home and use cash instead, this way it is easier to stick to a budget. If you have just the right amount of cash then you are likely to buy only what you need

Put these 6 steps into action and you are sure to buy, eat and ENJOY your healthy food choices. If you require assistance with your journey to healthy eating, we would love to hear from you and guide you along the way.
You can make an appointment via the ‘Contact Us’ link on the homepage www.dietbydzyne.com.au
Happy healthy shopping!

Quality vs Quantity

Posted on: November 23rd, 2014 by dietbydzyne No Comments

Picture this… You rush into the supermarket to grab a carton of milk. You pick up the low fat milk. You always choose low fat milk. You make your way to the checkout. You pass a promotion stand of chocolate. Family size chocolate blocks. On special. Two for the price of one. Bargain. You grab a couple of your favourite flavours. You have friends coming over this weekend, and you can share the chocolate with your friends. You pay for the milk and the chocolate and make your way to your car. You get into the car, and think you will just have one square of chocolate to taste. By the time you get home you have finished one row, instead of the intended one square. A short time later you are down another row. And before you know it, the block is finished. You are not sure how. You don’t even remember tasting it, it was kind of just scoffed mindlessly. You are feeling lousy, over eaten, and promise yourself you won’t let that happen again…until the next time you rush into the supermarket to grab a carton of milk, low fat of course!

Now picture this… You really feel like a piece of chocolate. You remind yourself about quality vs quantity. You go to a boutique style chocolatier store. You choose 2 individual pieces of quality chocolate. You pay for the chocolate. You get into your car, tempted to eat the chocolate, but decide to wait until you get home. You arrive home. You take the chocolates out of the boutique-style packaging. You place them on a plate. You sit down at the table, making sure there are no distractions. You use all your senses to assess the chocolate, finally taking a tiny bite and letting it melt in your mouth. You savour the individual chocolate, tasting its yumminess… smooth, rich and creamy. You are satisfied. You take the second piece of chocolate, wrap it back in the package and save it for another day.

The difference:
1 family block chocolate = ~1300 calories, ~75g fat; mindless eating, no satisfaction, quantity
1 boutique style piece of chocolate = ~80 calories, ~7g fat; mindful eating, full satisfaction, quality
And this is the meaning of “Quality vs Quantity” – you should give it a go!

Nuts about Nuts!

Posted on: October 23rd, 2014 by dietbydzyne No Comments

Nuts. The pantry staple generously snacked upon by office workers. Your perception of the nutritional benefits of nuts will no doubt be influenced by something you have heard (depending on who you ask!) or what you have read. You may label these delicious little dry fruits as a ‘superfood’ or simply a convenient snack for when the munchies kick in. If you are either A) avoiding nuts or B) gobbling them by the truck load, then this article will be of great benefit to you! So grab a (small) handful of nuts and read on!

Here’s the good news right off the bat – Nuts ARE healthy! But here’s the kicker, it depends on how you consume them.

Eat them by the packet full – not so healthy

Eat them salted – still not so healthy

Eat them chocolate coated –definitely not so healthy

Portion control – Don’t go nuts!

But it is true, nuts really are healthy….if you can keep your portion size at a small handful. And what is a small handful you ask? It does not depend on the size of your hand, because if that’s the case I’m at a serious disadvantage with my mini-size hands. So how much? The answer is 30g, which is approximately 10 to 20 nuts depending on the type of nut (and yes, that is 10 to 20 nuts per day, NOT per minute!). So, can you stop at 10 to 20 nuts?

If not, here are a few handy hints to achieve this magical portion size:

  • Portion them into little containers or buy them in snack packs
  • Buy nuts in their shell – shelling them one at a time most definitely slows down how many you can eat in one sitting
  • Buy your least favourite variety so you are less tempted to polish the packet
  • Add them to salads and stir-fries
  • Combine them with another healthy snack such as fruit, low fat cheese or low fat yoghurt
  • Mix them through breakfast cereal or sprinkle them over porridge
  • Blitz them through your favourite smoothie

Eating nuts has been shown to have health benefits, some of which include beneficial for weight management, protective against certain types of cancers, protection against and management of diabetes and heart disease, to name a few.

And now that you have read this much, I bet you are thinking, but which is the best type of nut to eat? Well there is no exact answer to that. When we look behind the scenes, this is what there is to know:

 Nutritional component Nut(s) Content #
Lowest fat almonds and cashews ~50% total fat
Highest fat macadamia nuts ~74% total fat
Highest protein almonds and pistachios ~20% protein
Highest iron cashews ~5% iron
Highest calcium almonds ~250mg per 100g
Highest omega 3 (as ALA) walnuts ~6280mg per 100g

# reference values obtained from Nuts for Life, Nutrient content of unsalted nuts http://www.nutsforlife.com.au/wp-content/uploads/2014/02/NFL678-NFL-Ready-Reckoner-2014-HR.pdf

So whether you are nuts about nuts, or whether you about to discover the deliciousness of nuts, now you know that including 10 to 20 nuts per day (as part of healthy balanced diet, of course!) is going to have nutritional benefits for your body!

Coconut – The Good The Bad and The Yummy

Posted on: September 11th, 2014 by dietbydzyne No Comments

 

Food

Quantity

Calories*

Total Fat (grams)*

Coconut desiccated

1 tablespoon

55

5

Coconut cold pressed oil

1 tablespoon

155

18

Coconut water

1 tablespoon

4

0

Coconut milk

1 tablespoon

25

2.5

Coconut milk light

1 tablespoon

20

2

Coconut cream

1 tablespoon

45

4.5

Coconut cream light

1 tablespoon

30

3

*All figures are averages and have been rounded to the nearest 0.5

 

The Good

  • What’s all the fuss about, well coconut contains medium chain fatty acids and some studies have shown that this type of fat burns excess calories and promotes our bodies to break down fat. But there is always an exception to the rule, and in this case unless you are an elite athlete there is no benefit from drenching your food in coconut oil (and even then this would not be recommended!). The bottom line is coconut is still a source of fat contributing to total energy intake. The balance for the formulation remains the same: energy in = energy out!
  • Fresh coconut contains a variety of trace minerals including iron, calcium, zinc, magnesium, phosphorus and potassium (yet coconut oil does NOT contain any of these trace minerals).

The Bad

  • 750ml of coconut water contains almost the same sugar content as a 375ml can of coke
  • Did you know coconut oil contains 93% saturated (bad fat). (Whereas olive oil contains far less at 14% saturated fat)

The Yummy

Coconut Ideas

  • Reduce fat content of coconut flavoured meals:
    • Replace coconut milk with Nestle Carnation Light Coconut milk
    • Or add a drop of coconut essence to skim milk
    • Add coconut essence to porridge with a chopped up banana for a tasty breakfast
    • Add one teaspoon of toasted shredded coconut to your garden salad for extra crunch

Coconut Recipes

Cucumber Coconut Salad

½ red onion, sliced finely

1 large English cucumber

1 cup coconut flakes

3 tbsp. coconut water

2 tbsp. fresh lime juice

1 tsp sugar

Salt to taste

Method  Thinly slice cucumber along the length with a vegetable peeler and place in a salad serving bowl. Add onion and coconut and combine gently. Mix together coconut water, lime juice, sugar and salt. Dress salad and refrigerate to chill for ~20-30 minutes.

Super Easy 1-1-1-1 Coconut Cake

1 cup of caster sugar

1 cup of desiccated coconut

1 cup of self-raising flour

1 cup low fat milk

Method  Heat oven- 180 degrees Celsius. Line a loaf tin with baking paper. Mix all ingredients in a bowl and pour batter into loaf tin. Bake for 40 minutes or until golden.

No Bake Energy Treats

1 cup rolled raw oats

1/2 cup almond milk (or milk of your preference)

1 cup flaked coconut

1/4 cup honey

2 heaped tbsp. peanut butter (or nut butter of your preference)

1/2 cup choc chips

Method  Combine milk to rolled oat and allow to stand for 10 minutes. Add remaining ingredients and mix well. Refrigerate mixture for one hour. Roll into balls and serve.

Take your pick!

Posted on: September 11th, 2014 by dietbydzyne No Comments

Strawberries vs M&M’s – Which would you rather eat?
70g M&M’s = ~345 calories, ~15g fat, ~38g sugar
250g (small punnet) Strawberries = ~ 65 calories, 0g fat, ~9g sugar

strawberryvsmm

 

Join us on Facebook

Posted on: July 22nd, 2014 by dietbydzyne No Comments

Like and Share the Diet By D’Zyne Facebook Page.
Join in the fun, support and advice offered on the Diet By D’Zyne Facebook page.

 

  • Nutrition Advice
  • Hints and Tips
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  • Recipes
  • Prizes
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And Much Much More!!

How well do you know your chocolate?

Posted on: July 22nd, 2014 by dietbydzyne No Comments

Here’s some information about the energy and fat contained in chocolate

Please regard the below table on chocolate. Have a think about where it really fits into your nutrition.

Serving size of chocolate # ^ Calories Kilojoules Fat (grams)
1 Square, from block of chocolate 25 95 1.5
1 Row, 30g, 6 pieces 160 665 10
55g bar 290 1220 15
250g block 1330 5550 75

# All figures are approximate averages
^ Specific varieties and brands of chocolate may differ from the values indicated

Nutrition Facts and Fun

Posted on: July 22nd, 2014 by dietbydzyne No Comments

Here’s a few facts about your nutrition that will help you on your way.

Coffee – On average a 300ml café latte made with full cream milk will add 168 calories and 9.3g fat to your daily quota. Replace this with a café latte made with low fat milk and you will reduce your calories to 120 and your fat to 2.4g.
Chia seeds – Chia seeds are a great source of protein, omega 3, dietary fibre and calcium. For a power hit of nutrients add chia seeds to salads, stir-fries, breakfast cereals and yoghurt.
Quinoa – Quinoa (pronounced keen-wah), is often referred to as a grain, however it is actually a seed with great nutritional value. Quinoa is gluten free and high in protein, phosphorus, magnesium and iron.
Blueberries – Looking for a sweet but healthy fix….Blueberries are sweet and low in calories. They are a source of vitamin B6vitamin Cvitamin K and dietary fibre.
Chocolate – Have you had your chocolate fix today? The calories from a standard size chocolate bar (50-60g) will take most people more than hour to burn off in walking!
Soft Drinks – On average a can of soft drink has 10 teaspoons of sugar. If you are having a daily fix of soft drink, by the end of the week you may have clocked up to 70 teaspoons of sugar from the soft drink alone. Switch to no added sugar varieties, or better yet replace soft drinks with water or sparkling mineral water.
Exercise – Not reaping the weight loss benefits from your exercise? Perhaps“exercise reward” is getting in the way…. rewarding yourself with food treats for doing your exercise? Chances are you are replacing the calories you have burnt off, plus more! Treat yourself to non-food rewards and reap the benefits of weight loss!

Your One Stop Nutrition Shop

Posted on: July 22nd, 2014 by dietbydzyne No Comments

Order on-line today (Australia wide delivery available)www.dietbydzyne.com.au/shop

Ready-Meals and Ready-Soups
Busy lifestyle? Diet By D’Zyne Ready-Meals and Ready-Soups are the perfect tasty solution for a healthy lunch and/or dinner. Ready-Meals are Australian Made, sealed in an airtight pouch to preserve the flavours and aroma of the food

  • Portion and calorie controlled
  • Tasty and nutritious
  • Delivered to you at an affordable cost
  • Convenient storage and preparation
  • No added preservatives
  • Gluten Free options available

Portion Plates and Portion Bowls
No more guessing the “right portion size” with these fantastic portion control tools

7 Day Meal Plans
Each plan includes a comprehensive seven day meal plan for breakfast, lunch and dinner plus snack guidelines, hints and tips, and free foods

  • Kick Start Diet
  • Chocolate Lovers Diet
  • Convenience Plus Meal Plan
  • Fuss Free Meal Plan
  • Meat Lovers Meal Plan
  • Vegetarian Meal Plan
  • Gluten Free Meal Plan

Nutrition and Weight Loss Books
A fantastic selection of books to assist you with achieving your health goals.