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Hi! I was just wondering how I can manage eating healthy whilst I'm at college. I get a selection of two hot meals for lunch and dinner and a salad bar but option is limited. I struggled a lot with it last year and generally felt disgusting all year. I don't particularly have the option of making meals myself either as the kitchen is very tiny. Any help would be great. Thanks! It can get tricky when you are relying on others to prepare your meals. I really think you need to prepare your own, no matter how small the kitchen is it is still better than nothing and I’m sure its ok for salad prep? I make up to 3 meals to take to work simply because I like to know exactly what I am eating. These are the type of meals I bring…. • Protein smoothie with mango, almond milk, rolled oats, banana, vanilla protein and flaxseed oil. • Raw vegetable salad with blueberries, avocado and chicken As difficult as it is you need to find a way to make your own meals. Smoothies are perfect; you only need a blender to make them. Raw vegetable salads I find great because they require no cooking and prep time is minimal. You can add tuna, chickpeas, chicken or boiled eggs as protein to salads. You may need to take more time to plan your meals but it is totally worth it in the long run. I have just bought the 'I Quit Sugar', after cutting down and cutting down I thought it was time to get rid of it all together. Have you read this book at all and if so what do think about it? If you are talking about eliminating refined sugars like table sugar, sweets and soft drinks then yes this is a good idea however I think the whole sugar free obsession has gone too far. Due to the sugar free obsession I get clients coming into clinic saying things like “I don’t eat carrots because they are too high in sugar” and then in the next breath say they are happy to snack on chemical ridden protein bars. You’ve got to wonder how on earth we have got to a place where a protein bar is considered healthier than a vegetable? Another thing is I don’t think people really understand what “sugars” are? Galactose is milk “sugar” so does this mean if you are going on a sugar free diet you are going to cut out all dairy too? When it comes to going sugar free focus on the refined versions, having said that you should be avoiding ALL refined foods including refined fats and refined grains (crackers and white bread). Like everything in nutrition it comes down to the quality of the product and eating foods in their most natural state. Strict sugar free diets are giving fruit, starchy vegetables and honey an unwarranted bad wrap. The nutrients and fibre are not considered when you focus only on the carbohydrate. All “sugars” are not created equal; the body digests and responds to real food very differently to refined foods. How to reduce your bad cholesterol ? The whole cholesterol debate is currently very controversial. I will be careful with my words; I don’t need the medical community coming down on me! I will simply ask you to read this…. http://www.sott.net/article/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease I will however give you the following tips on foods to include and avoid for optimal cholesterol levels. Foods to include Oat bran fibre Garlic Omega 3/ flaxseed oil Dandelion tea Foods to avoid Sugar Refined carbohydrates (white bread, biscuits…) Trans fats Fast foods How do I cope with food choices whilst travelling overseas? Obviously you opt for the healthiest option, fish and vegetables is always a great option for dinner. If you know you are going out for lunch make breakfast that day light i.e. fruit and natural yogurt. If you are really limited with clean healthy options simply eat what is available and watch your portion size! Having said all this I also think it is really important to enjoy yourself, try different foods and enjoy the culture. Life is about balance and happiness, be mindful but enjoy yourself. What protein powder would you recommend & why? (I've never used them). I use a few different ones: BioCeuticals http://www.bioceuticals.com.au/product/preview/Aminoplex-Whey-French-Vanilla Bare Blends http://bareblends.com.au/ Body Science Dairy Free (when detoxing) https://www.bodyscience.com.au/shop/organic-vegan-protein-vanilla.html I use these products simply because they contain good quality ingredients, low carb and provide a good serve of protein per serve. What you have to remember is that protein powder is a SUPPLEMENT not a food. Use it to bump up the protein content of a smoothie but always use it with real foods. Blend protein with fresh fruit, flaxseed oil, nut milks, green leafy vegetables etc. Protein powders are particularly good for sports people with precise protein requirements and those looking to manage their blood sugars and weight. I hope this helps The Health Whisperer xx











