The Health Whisperer

[teresaboyce]

Ask Me Anything

What causes muscle cramps? How much magnesium is safe to take? Is there anything nutritionally or hydration wise you can take or do?

There are a few different reasons why you may be experiencing muscle cramps. My top recommendations are magnesium and sodium. I recommend a magnesium supplement in an amino acid chelate form; this type of magnesium is well absorbed. You are looking at around 300mg of magnesium per day.

Another big issue is most of us don’t use good quality salt in our diet. Sodium is an essential electrolyte required for optimal nerve and muscle function. Add a little sea salt or Himalayan salt to your meals to ensure you are obtaining essential vitamins for muscle function.

Question about sugar cravings. Have read that a LCHF (or is that HCLF?!) curbs the 3pm Cookie Monster-ish munchies. Fad or fact (or fat! haha) 

LCHF stands for low carb high fat and yes this type of diet can stablize blood sugar levels and control sugar cravings.

A great LCHF snack includes fatty acid rich coconut oil, chia seeds, LSA and vanilla protein. This smoothie is my current favourite afternoon pick me up, it is delicious, nutritious and keeps me full for hours! Another great afternoon treat is a cup of tea with coconut oil.

What is the difference between the Vital Greens and Super Greens brand? I believe Super Greens is organic, hence, is it better or a much of a muchness?

There are many green powder supplements now available. Im not sure if I want to label one better than the other but what I can say is some green powders provide a range of nutrients including spirulina and chlorella (green algae) plus vitamins, minerals, probiotics, fruits and vegetables. Other green supplements provide only the green algae nutrients, what it comes down to is personal choice and dietary requirments. When it comes to quality organic is always best.

I have a few questions...

1. What is a reasonable amount of Greek yoghurt to add to Bircher muesli? A tablespoon?

This depends on your morning, if you have trained you can bump it up to 100g. A standard serve of yogurt is 100g. If you haven’t trained in the morning and you are watching your portions just add 2 to 3 tbsp.

2. Tahini to a veggie/nourishment dish? A tablespoon?

Yes with nut butters or spreads aim for 1 tablespoon per serve.

3. Is sugar free chocolate (ie, no refined sugar) THW approved?

Well if you are choosing 85% dark chocolate you don’t need to worry about the sugar content as cacao based chocolate is naturally sugar free! Don’t fall for the marketing of ‘sugar free’ chocolate and just enjoy cacao based 85% dark chocolate guilt free.

THW - what is the difference between the different colours of Quinoa? And if yes, which one is nutritionally better for you?

Like many foods in nature the darker the pigment the more nutrients provided however all quinoa varieties will provide roughly the same amount of protein and carbs. I personally use all varieties for different recipes. I like the white quinoa for breakfast and sweet dishes then I use the darker coloured or tri coloured in my salads or savoury dishes. The dark quinoa is nutty in flavour whilst the white has more of a user-friendly (my husband says bland) neutral flavour.  

I hope this helps

The Health Whisperer xx

[teresaboyce]

We all cant be size 10 super models

There is an issue I have been struggling with for a while, the unrealistic view that we all need to be size 10 super models. Social media is playing a big part in this warped view, each morning I scroll through fitness tags on instagram this is what I see…

I see woman from the fitness industry wearing little more than a crop top and “shorts” (I have undies that cover more skin) posing and smiling with a cheesy catch phrase like “good morning peeps, time to exercise”. I ask myself what is the purpose of this post? First of all I find it sad that at 7am the first thing some women think of is to post an imagine of themselves on instagram wearing tiny “shorts”. Back to my question, what is the point of these posts? Is it to inspire other women to get up and exercise so they too can pose in undies? Or is it simply an excuse to show off their amazing bodies? I think we all know the answer to this.

  What I would like to stress is these women do not represent the average population and it upsets me to hear my clients compare themselves to these women. We all can’t be size 10 supermodels and that’s ok! I’m not saying we shouldn’t set goals to be the fittest and healthiest we can be, of course we should. What we shouldn’t be doing is comparing ourselves to women who can’t differentiate between undies and shorts.

  With years in clinic I can tell you for a fact that for many people it is not as simple as calories in v’s calories out. I have women come in with near perfect diet diaries, exercising daily yet struggling to drop 1 kg. I will share with you what I explain to them; the body doesn’t know what to do with a calorie until instructed by our hormones. In other words hormones dictate how we utilize calories and reduce body fat. Some of the hormones I am talking about are insulin, cortisol, human growth hormone and thyroid hormones. If you suffer with insulin resistance, high stress, poor sleep or hypothyroidism chances are weight loss for you is slow, hard work and at times feels like you are pushing shit up hill, pardon the French. It is with this science and clinic experience I can say we are not all meant to be size 10 super models.

  It is time woman stop comparing themselves to fitness professionals who exercise and diet for a living; its time women start competing against themselves. Pull out a pair of jeans that you really want to fit into and set a goal to be the slimmest YOU can be. Stop making it ONLY about the scales and start making it about optimum nutrition and fitness goals. Register for a 10km run or set yourself a goal of chin ups in the gym, make your goals challenging yet achievable and start praising yourself when you achieve them. For some it may be slow and extra hard work but that’s what makes it even more special when you get there.

Do you want to know what heavily impacts on health and longevity? No it is not taking a selfie at 7am it is happiness! If living on chicken and broccoli and posing in your undies makes you happy then good for you, seriously good for you. Ill tell you what makes me happy; setting goals and smashing them, running 10km just cos I can, a glass of red wine, lifting weights every morning with my boys, dark chocolate goji berries, seeing my clients achieve results, eating organic, crossing the finish line of any race and of course my friends and family.

  I am a nutritionist and far from physical perfection, my weight goes up and down, I have enough junk in my trunk to rival J Lo but I am bloody fit, super happy and like what I see in the mirror. We can’t all be size 10 super models nor should we want to be.

  The Health Whisperer xx

[teresaboyce]

Ask Me Anything

This may be a silly question!Are there any nutrient differences between broccoli and broccolini?

Broccolini is a cross between broccoli and gai-lan (Chinese broccoli). Nutritionally broccolini and broccoli offer similar health benefits. Both are a great source of vitamins A, C, and K and more importantly disease and cancer protective compounds called glucosinolates. My tip is to enjoy a mix and don’t over cook either.

What are your thoughts on the Whole30? Do it?

For those who don’t know what Whole30 is checkout this link… http://whole30.com/whole30-program-rules/

Basically it is a paleo type diet approach excluding grains, dairy, legumes, sugar, processed foods and alcohol. Do I think it’s a good idea to base your diet on wholefoods, lots of vegetables and protein? Hell yeah I do. If this 30 day challenge is what somebody needs to kick start a new healthy eating régime then go for it. I don’t think we need to exclude all grains and dairy forever but having a break for 30 days certainly wont kill you. Just remember if veggies are the bulk of your diet you are half way there.

Maybe you can help me as you’re a super fit girl! I've worn full length skins every day for years when running, but lately my legs and muscles are in pain every day/night. Do you have something you can recommend like a tablet for muscle relief? Thanks!

I would absolutely recommend a magnesium supplement. Ultramuscleze energy or ultramuscleze night would be my top recommendations depending on your energy levels. These are a powdered magnesium supplements providing you with a much higher and more comprehensive dose of magnesium when compared to tablets. I recommend 1 scoop a day.  

Everyone is doing he 5:2 diet where you eat 500 calories for 2 days what do you think? The premise is fasting I think?

I love the concept of intermittent fasting and have written an article on how I apply it in clinic… http://www.bodyandsoul.com.au/weight+loss/diets/intermittent+fasting+new+weight+loss+winr,21852

Basically like all great concepts they have turned it into the latest and greatest “diet” negatively impacting the fasting concept credibility. Have a read of my article and the principles of a daily fast. I think it’s a winner and a much more realistic and sustainable fasting approach.

What are your thoughts on 'carb cycling'?Is it true that eating more carbohydrates on some days (High Carb days) help promote muscle growth and eating less carbohydrates on other days (Low Carb days) helps minimize fat gain and even promote fat loss?

In short yes I recommend eating high and low carb days. Without getting into the science what you need to remember is insulin (produced when we consume carbohydrates) is a growth promoting hormone. Insulin promotes muscle growth and repair, increases liver and muscle glycogen stores and it also functions in fat cell growth. In layman’s terms insulin makes shit bigger. If you are trying to increase muscle mass/ size then you need more carbs in your diet. If you are trying to drop body fat you need to be mindful on how many carbs you are consuming, the types of carbs you are selecting and the time of day you consume your carbs.

What I tend to recommend is you eat your high carb days on your heavy training days. Consume good quality carbs no matter what your goals are and time your carbs around your training i.e. eat them pre and post training. For low carb days make sure this is a light training day or rest day. Makes sense right? Eat your carbs around your training requirements.

What are your thoughts on Kombucha and do you gave a recipe? Where do you get the scoby from?

Kombucha is a fermented drink of sweetened black tea. Kombucha is produced by fermenting the tea using a symbiotic colony of bacteria and yeast (SCOBY). Although it's sometimes referred to as kombucha mushroom tea, kombucha is not actually made from mushrooms; the fermentation on top of the tea resembles a mushroom shape. Health benefits associated with kombucha tea include stimulating the immune system, preventing cancer, and improving digestion and liver function. It should be noted that there is limited human studies or scientific evidence to support these health claims. Drinking poorly prepared kombucha has been linked to serious side effects and even death due to contamination.

If you are going to drink kombucha make sure it is brewed safely. Here is a link to a Australian supplier…. http://www.organicandraw.com.au/products.html#original

I hope this helps

The Health Whisperer xx

[teresaboyce]

Ask Me Anything

Question: Is it true that if you roast nuts you lose protein content and if so should I stick to natural or dry roasted almonds? (the dry roasted taste better) 

No the protein is the same in raw and roasted nuts, both types of almonds provide approximately 21 grams of protein per 100 grams of almonds. The issue is more associated with the possible chemicals produced when roasting. My tip is to enjoy majority raw and a variety of fresh nuts and seeds.

  Question: I've heard a spoonful if honey is good to have if you need a boost of energy before a workout - what do you think?

Honey is a carbohydrate and carbohydrates provide energy so in short yes honey will provide a boost of energy before training.

  Question: I have a fight coming up in April, what meal is best to eat pre-fight & how far in advance?

Op for a high to medium GI carbohydrate based meal and aim to eat 3 hours before. You can sip on carbohydrate sports drink in the 3 hours leading into the fight. Don’t try anything new and practice eating your pre-fight meal on a training day to ensure you don’t have any digestive issues.

  Question: I'm training for a marathon. I would love some nutrition tips for during the race, like what to take i.e. gels and are they good/bad? Any other advice would be an enormous help.

Sports nutrition really is a science and carbohydrate supplementation during endurance events is a must. Gels, sports drinks and carbohydrate bars are all designed to provide the body with readily available carbohydrates. You defiantly need to start training with gels; you must take them with water and aim to consume a minimum of 1 gel every 45min. Everybody is different, some people cant tolerate gels so they will opt for sports drinks or solid food. You should start practicing with all carbohydrate options and see what works best for you. Good luck!

Question: Quest protein bars? Good or bad? Paul and I disagreeing, I'm happy to stick to slim secrets whenever I need something sweet.)

Out of all of the protein bars on the market I have to admit I do like the Quest protein bars. Quest bars contain very few yet quality ingredients. High protein, high fibre and low available carbohydrates they are great afternoon fillers. As with all protein bars they are a processed food and should be consumed in moderation in conjunction with a balanced wholefood diet.

Question: How does menopause and insomnia impact on weight loss?

Hormones play a massive role in weight management and sleep impacts hormones. There are so many variables with menopause and weight loss for example the age and level of physical activity of menopausal women will play a big role on weight loss.

A full nights sleep will regulate your hunger hormones. What are hunger hormones? There are 2 main hormones of importance:

LEPTIN is the hormone that is excreted by your fat cells. Leptin regulates your appetite by telling your brain you don’t need food.

GHRELIN on the other hand is a hormone that is sent from the stomach to tell your brain you are hungry.

So basically Leptin tells your brain you are full and ghrelin tells your brain your hungry

If you are not getting adequate sleep these hormones get all out of wack and the next day you may feel hungrier than usual. Tired hunger tends to make you reach for sugar and carbohydrates as a pick me up, this obviously will negatively impact your weight loss efforts.

Another important note on asleep and weight loss is sleep triggers human growth hormone (HGH) secretion. What does HGH do for us? HGH has beneficial effects on…

Metabolism

Anti-aging

HGH promotes fat burning

Works to protect and build lean muscle (if you train at the gym and you aren’t getting enough sleep you wont see the full results of all your hard work)

HGH improves skin appearance and reduces wrinkles

Enables the body to heal at a faster rate

  Question: What's a good natural supplement or food to boost energy in the afternoon/pre training? I'm trying to eliminate my 3 pm coffee and hunger cravings.

My personal favourite is green tea and a homemade bliss ball made with figs, almonds and tahini. I will also opt for almond butter on sliced apple with a cup of green tea. Both of these options will provide you with energy to power you through your training session.

Question: Greek yoghurt, fruit and honey - a good sweet treat option?

Yes absolutely. Just remember although honey provides nutrients it is still a sugar. If you are trying to cut back on sugar go easy on the honey. Yogurt, fruit and honey all provide carbohydrates, I recommend yogurt, berries topped with nuts and seeds, this is a more balanced snack.

Question: This one is a bit naughty, sometimes I feel like a biscuit with my tea, T what would you recommend being the best option which will not blow your clean eating during the day out the window.

Homemade almond meal based biscuits would be a good option http://www.thehealthychef.com/2012/04/paleo-anzacs/

A low sugar muesli bar is also a good choice. The Carman’s muesli bar range has nice varieties to choose from. I like the green packaged Carman’s bar.

  Question: Best dairy free alternatives for milk and cheese? Good calcium rich meal options??

When you ask people to list ‘calcium rich foods’ most people think dairy however there are many great dairy free sources of calcium. Tahini (crushed sesame seed spread) and green leafy vegetables are my favourite choices.

The following are some suggestions to help you reach the recommended intake of 800-1300mg of calcium per day.

Sesame seeds                      ½ cup                         780mg

Canned sardines                   90g                             310mg

Tofu calcium set                    ½ cup                         258mg

Chinese cabbage                  ½ cup cooked            239mg

Canned salmon with bones   90g                             210mg

Rhubarb                                 ½ cup cooked          174mg

Dried figs                               ½ cup                        150mg

Spinach                                  ½ cup cooked          115mg

White beans                          ½ cup cooked            113mg

Kale                                        ½ cup cooked            61mg

Pinto beans                            ½ cup cooked            45mg

Broccoli                                   ½ cup cooked           35mg

Be sure to get adequate vitamin D rich sunlight to aid calcium absorption, 30 minutes per day is suggested. Weight bearing exercise will also strengthen bones and help prevent osteoporosis.

Question: Do you have any tips for me as I have to be on antibiotics for a month. What can I eat and drink so my body doesn't get out of balance?

You absolutely need a probiotic post antibiotics. Probiotics will restore the levels of good bacteria in your gastrointestinal tract helping to boost immunity and gut function. I recommend taking a practitioner strength probiotic morning and night for at least 2 weeks ideally 4 weeks post antibiotics.  Food wise you should be concentrating on including lots of seasonal vegetables and avoiding high sugar processed foods. I would also be interested in investigating the reasons why you needed such a long dose of antibiotics?

  I hope this helps

The Health Whisperer xx

[teresaboyce]

Question: What's a good healthy snack for when you are experiencing a craving for something sweet? The first thing I recommend for sweet cravings is to have a green tea. I find green tea curbs sugar cravings, decreases hunger and distracts you long enough to get over the craving. If you really want something healthy yet sweet go for a bliss ball, trail mix, homemade muesli bar or my favourite dark chocolate. Good quality dark chocolate will not only satisfy sweet cravings it is packed with antioxidants and is incredibly good for you. Enjoy! Question: What are good food/nutrition/exercise combinations to improve bone density? If a client presented with low bone density I would absolutely supplement with a practitioner strength bone density formula. One of my favourites is Calcitite Hi-Strength by Metagenics, this supplement provides high dose hydroxyapatite (calcium, phosphorus), vitamin D, vitamin K and boron. The following explains the benefits of supplementing with hydroxyapatite… A two year study involving 60 postmenopausal women evaluated the efficacy of calcium hydroxyapatite (3.32 g/day) and calcium carbonate in the maintenance of optimal bone mineral density. Only calcium hydroxyapatite maintained bone mineral density, while calcium carbonate and the control group showed a significant reduction in bone mineral density. Similar results have also been demonstrated in a separate study of 40 postmenopausal women. Calcium hydroxyapatite significantly slowed the loss of trabecular bone in comparison to calcium carbonate over 20 months at a dose of 1.4 g calcium/day. The diet should contain lots of vegetables, oily fish with eatable bones, and calcium rich foods such as sesame seeds, almonds and green leafy vegetables. Foods to avoid are carbonated drinks, excessive red meat and excessive caffeine. As for exercise you are looking at performing weight-bearing exercises (woman will not bulk up by throwing around a few weights), jumping, skipping and running are also a good choice. For optimum bone health you need to be exercising at least 3 times a week. Organic meat? Is it the way to go? Absobloodylutely. I totally understand it can be expensive eating organic but there are a few products that are an absolute must for me, my top organic picks are organic eggs, chicken and beef. The antibiotics and ‘growth promoters’ shoved into non organic animals scare the living crap out of me. How the animal is treated plays a big part in my decision and when it comes to our health organic, grass fed animals are better for us. The fatty acid composition of a grain fed animal opposed to a grass fed animal is different, grass fed meat will have high levels of omega 3. There are many organic butchers providing organic products, even Woolworths have realized the demand for organic meats. So basically yes organic is the way to go. A home detox please? When it comes to ‘detoxing’ I want to make it very clear that there is a big difference between a gimmick detox (lemon detox diet) and a safe, healthy nourishing detox. I have written an article describing how to detox safely and effectively; here is the link… http://www.bodyandsoul.com.au/weight+loss/diets/bikini+detox+diet,20613 What you need to do is pack the diet with fresh seasonal produce, organic protein and good fats. You need to provide the body with nutrients and fibre to support the body’s natural detoxing process. Have a good read of the article then you will have not only a plan to follow but an understanding of why you should detox. Why is it that after eating better, I either get bloated or don't necessarily have as many bowel movements? Hmm could be a few different things, if you are trying to drop weight you may be eating less food in total, this will decrease bowel motions. You may be bloated due to the increase of fibre and protein? You need to make sure you are drinking plenty of water, exercising daily and chewing your food really well. Any change in the diet can cause a change in bowel movements. Hang in there, your body should adjust and you will start feeling great however you shouldn’t rule out possible intolerances, speak to your nutritionist if things don’t improve ☺ The Health Whisperer xx

[teresaboyce]

Ask Me Anything

Although tests came back negative do you have any explanation why I can no longer eat bread or drink milk as they give me severe diarrhea? What you need to understand is there are many different causes of gut issues. When you are tested doctors are usually looking for an allergy; this is when the body reacts to particular proteins in foods i.e. gluten protein, whey protein or casein protein. The tests may show you don’t have an allergy but you still may have an intolerance to certain foods. Many of my IBS clients have food sensitivities to lactose, wheat, garlic, onions, fruit…. They also find gastrointestinal issues are exacerbated at times of emotional stress. I have one gorgeous IBS client who reacts to lactose (milk carbohydrate) and even when she is 100% dairy free she can suffer with bloating and abdominal pain due to extreme work stress. Just because the tests came back negative doesn’t mean the symptoms aren’t real. You know your body best and if bread and milk doesn’t agree with you then cut them out. Does decaf green tea aid in weight loss? Or is it just the caffeine that helps?
 As you probably know I love green tea. There are a few reasons why I recommend it for weight loss, here are my top reasons….. • Green tea is rich in antioxidant flavonoids, including catechins; the most abundant of the catechins is epigallocatechin gallate (EGCG). Basically EGCG is the component of green tea associated with lots of benefits including increased fat oxidation resulting in weight loss. • Green tea is an appetite suppressant; it can fill the holes between meals, which in turn can enhance weight loss. • The caffeine found in green tea enhances exercise performance and weight loss. • Drinking tea between meals is a great why to increase water intake helping us feel full and hydrated. Is decaf coffee ok? If you are going to drink decaf look for an organic bean that has not been decaffeinated by toxic solvents, this should be labeled on good quality decaf coffee blends. My question to you is why would you want to drink decaf? Unless you are super sensitive to caffeine I say drink the real deal in moderation and weak if necessary. I love coffee, I love caffeine and there are many studies supporting the health benefits of drinking coffee in moderation. To answer your question decaf can be ok depending on quality but organic full strength is my choice. I have a friend that is way way underweight and says she is trying everything to put on weight and it's not working. She said she is having rice fruit and veggies a lot, so I said add lots of avocado, nut butters, nuts, dried fruit, white cheeses, milk and juices... what would you recommend to put on weight? This is a tricky one to answer and I would need a bit more info. The top questions that come to mind are: 1. Has she had her thyroid/ hormones checked? 2. What are here stress levels like? 3. How much does she exercise? These questions need to be answered before I can give advice however my top suggestions for weight gain are simple; consume calorie dense foods often. Include 3 meals and 3 snacks per day. Smoothies can be a great way to consume high amounts of calories between meals. Avoid endurance type sports and mange stress levels. As mentioned other issues need to be ruled out before a diet plan can be prescribed. I hope this helps The Health Whisperer xx

[teresaboyce]

Ask Me Anything

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

[teresaboyce]

Mango Protein Smoothie 1 scoop vanilla protein powder 200ml almond milk (or any other milk of your choice) 1 mango cheek 1/2 banana 1/2 tbsp. flaxseed oil 1 cup ice 1/2 tbsp. hemp seeds (or LSA) Place protein, milk, fruit, flax oil and ice in a blender and blend on high until all ingredients are of a smooth consistency. Poor into a tall glass and top with hemp seeds ENJOY! The Health Whisperer xx

[teresaboyce]

Intermitted Fasting; its ok to be hungry!

The following is an article I wrote for Body and Soul, it explains why intermitted fasting has taken the nutrition world by storm and why the 5:2 diet has become very popular, however I do not agree with any 'diet' I love the science and theory behind intermitted fasting and use it often in clinic. Anyway I let you read and decide for yourself....... When it comes to weight loss there are many different diet variations; low fat, high protein, low carb and the list goes on and on. There has been one common recommendation when it comes to dropping a few kilos and that is we should eat small frequent meals a few hours apart. Maybe this is the problem, are we eating too often? The truth is most of us eat 3 main sized meals, snacks and then possibly graze on top of that. We have become programed to think we need to eat at the slightest feeling of hunger. The moment we feel hunger panic stations kick in ‘quick I’m hungry, I need to eat’. Maybe its time we reprogramed our minds and learnt the difference between real hunger and habit, besides is it really that bad to be hungry? We live in a country of accessible food, most of us never really going hungry or without food for long periods of time. Do we really ‘need’ to eat as often as we do? The answer is no. Don’t get me wrong there are exceptions like those suffering with blood sugar disorders, pregnant women, athletes, body builders and people wishing to GAIN weight. These groups of people have physiological needs for frequent feeding, but as for the average person there is no ‘need’ for constant eating. There is a buzz in the world of weight loss, it’s a concept called intermitted fasting, this simply means going for periods of time without food. Now before you freak out consider the following; we actually fast everyday while we sleep, for example if you consumed dinner at 8pm and breakfast the next day at 7am this means you have fasted for 11 hours, see not so scary is it. There are many different variations to intermitted fasting, however all variations have one thing in common, you simply consume your calories within a certain time frame within the day (a feeding window) then don’t eat anything else outside of those hours. This gives your body a break from digestion and time to use stored body fat as energy. By having a smaller feeding window in the day you are less likely to snack, rather focusing on balanced main meals that are going to be more satisfying than constant grazing. How to introduce intermitted fasting into your diet It really isn’t that complicated, all you do is simply have a later breakfast and an early dinner then don’t eat outside of main meals. You may wish to start by giving your body 12-14 hours between breakfast and dinner every day. Here is how you may wish to introduce a 14 hour fast: Breakfast between 9-10am Lunch between 1-2pm Dinner between 6-7pm This is a 10 hour feeding window and a 14 hour fast each day. Will you get hungry between meals? Maybe. Will it harm you? No. Have a cup of green tea or a glass of water, you maybe shocked to realize hunger comes and goes besides being a little hungry between meals is normal especially if your trying to lose weight. Once this new fasting pattern becomes your routine, you may wish to extend the fast to 16-18 hours each day. What to eat in your feeding window Don’t skimp on your nutrition, as with all healthy diet plans you need to be eating lots of vegetables, fruit, quality protein, good fats and whole grains. If you’re only eating three times a day make the meals nutritious and satisfying. A typical day could consist of the following: Breakfast- sliced banana, ricotta and coconut oil on seeded toast plus a tea or coffee Lunch- mixed vegetable and quinoa salad with a fresh lemon juice and olive oil dressing Dinner- grilled salmon on cannellini bean mash a and salad of mango slices and mixed greens The key to remember is you’re not starving, you’re fasting for a period of the day. Make sure your meals are balanced and healthy and don’t graze outside of your balanced meals. Benefit beyond weight loss Intermittent fasting can provide health benefits beyond weight loss. Fasting can boost immunity, enhance tissue repair and reduce inflammation, a known risk factor for chronic illness such as diabetes and cardio vascular disease. Researchers at the Intermountain Medical Center Heart Institute found that men, who had fasted for 24 hours, had a 2000% increase in circulating Human Growth Hormone (HGH). Women who were tested had a 1300% increase in HGH. Why is this important? HGH has beneficial effects on the metabolism and anti-aging, it promotes fat burning, improves skin function, reduces wrinkles and enables the body to heal at a faster rate. The most important outcome to trailing this way of eating is you will learn that you don’t need to eat as often as you do, you may realize how much you over eat. Listening to your body and understanding its actual needs is the first step to long-term weight loss and health. The health Whisperer xx

[teresaboyce]

Ask Me Anything

Cold pressed Coconut oil or liquid form? How much coconut water and oil should be consumed in a day? Coconut products have taken the health world by storm. I’ve rambled on about the health benefits over many blogs and you know I love coconut oil and water. Coconut oil and water individually provide different health benefits. Coconut oil contains the beneficial fats that provide most of the health benefits associated with coconuts including: • Improved digestion and absorption of fat-soluble vitamins • Powerful antioxidants and antiviral constituents • Anti-aging properties • Not easily stored as fat, it is used as energy straight away • May enhance weight loss due to the positive effect on metabolism Coconut water is low in the beneficial coconut fat but will provide electrolytes, vitamins and minerals. My tip is to include both. I use fresh coconut water in smoothies and I cook pancakes and stir fries with coconut oil. I recommend 300ml of coconut water and 1 to 2 tbsp. of coconut oil a day. Enjoy! On the coconut track - if coconut oil and water is so good. Why or how bad is coconut milk?
 Coconut milk is not “bad” it contains the good fats of coconut oil. Just be mindful of how much you are consuming, as it is calorie dense. Like everything moderation is key. Best way to clean fruit and veggies please? Buying organic produce is ideal but I completely understand how expensive that can be. For a easy home made veggie wash mix ½ water, ½ distilled white vinegar and 1 tbsp. of baking soda. Put this mixture into a spray bottle and spray all fruit and vegetables then rinse well. What's the different between hulled and unhulled tahini? Is one better than the other?
 Unhulled tahini contains higher levels of vitamins and minerals as it is made from the whole sesame seed. Hulled tahini does not contain the outer layer of the seed and therefore contains fewer vitamins and minerals. Having said that both are healthy options, the hulled is less bitter and easier on the taste buds. Let your taste preferences decide. Have you tried black tahini? Is there anything I can be giving my 9 month old to help with immunity from bugs at daycare?
 I think the best thing you can give your baby is a baby probiotic. The gut is our first line of defense; if we have a good number of immune protective probiotic bacteria in our digestive system we are giving the body the best chance of fighting off communal illnesses. The truth is he is going to get sick, his immune system is building and unfortunately the way for him to build a strong immunity is to come in contact of all types of bugs and viruses. Does boiling veggies lead to a lot of nutrients being lost? Sweet potato & cauli mash is becoming a staple but should I steam them instead?
 Yes boiling your vegetable can lead to vitamin and mineral losses. Steaming and stir-frying is best. We tend to use bamboo steamers in our house. They are as cheap as chips and found in most Asian supermarkets/ grocery stores. I recommend buying a few and stacking them over the saucepan with boiling water, this way you can cook many vegetables at once. Slice the sweet potato about 1cm thick and put it on the bottom level (as this takes the longest to cook). Put your green veggies on the top level, cover with the bamboo lid and in 15 min you have steamed veg. Is there any nutritional difference between black & white quinoa and chia seeds?
 Wherever you can choose black foods. Black foods contain higher amounts of antioxidants due to the higher pigment content, the darker the food the high the nutrients. Consuming foods high in antioxidants is the key to good health, longevity and anti-aging. Vegetable and fruit juicers are there any particular features we should look for when purchasing one at all? What you are looking for is a cold press juicer. Cold press juicers use a gentle crushing and squeezing action ensuring that the vital enzymes, antioxidant, vitamins and minerals stay intact. Home made cold pressed juices are best, this also enables you to have control of the type and amount ingredients going into the juice. The Oscar Neo is what I have at home… http://www.youtube.com/watch?v=ljVlvZqA7cA Dried fruit - yes or no? What about cured salmon (or smoked), as good as salmon fillet? If I no choice but to have a sandwich (if trying to keep carbs low), what's best - Turkish bread or usual loaf bread (multigrain or brown)? Ok here I go… Dried fruit in small doses is ok especially post training. Dried fruit is a high GI carb, the best time for the body to utilize these types of carbs post training or pre/ during endurance training. When it comes to fish fresh is best. Packaged smoked salmon can contain nitrosamines. Nitrosamines are produced when nitrates (preservative) react with amino acids (in fish), either during the curing process or in the digestive system. Nitrosamines have been linked to cancer of the gut. Wraps are the best options when it comes to bread. You tend to have a better salad/protein/carb ratio with a wrap. Ask for as many salad ingredients as possible and include a good protein source. You may have already answered this before but what are your tips for when you are sick with the flu? It's kinda hard keeping fluids up etc
. My biggest tip is sleep! Give the body the time it needs to recover. A quote by David (nutrition God) Wolfe along the lines of…. “hide, be quite, sleep, don’t eat”. Basically what he is saying is when we are ill we should go to bed, sleep and allow the body to heal. My tip is to steer clear of all cold and flu tablets, they just suppress the symptoms and prolong the illness. Tuck yourself in bed and sleep. Eat when you are hungry but keep up your fluids. I hope this helps The Health Whisperer xx

[teresaboyce]

Ask Me Anything

What are your thoughts on 5:2 diet - fast 2 days & feast 5 days. Fad or based on good science?
 This is one of my favourite subjects. Intermitted fasting is a fantastic concept with many health benefits including body fat reduction and yes I use it in clinic with my clients. Unfortunately just like many great concepts, someone has come along turned it into the latest ‘diet’ and stuffed it up. I will explain the principles of intermitted fasting and the associated health benefits in a separate blog as it is really important for you to understand how to do it properly but for now I will say this; people like a ‘diet’ and fasting absolutely has credibility however to say you can eat what you want for 5 days and then have fasting days to make up for it is sending a dangerous message and not encouraging healthy eating habits at all. If you are trying to drop body fat you should be eating a balanced diet and smaller portions everyday! Your focus should be on meals based around fresh seasonal produce and good quality protein and here is the big secret to weight loss; you have to be prepared to literally work your arse off! Yep sorry to be the bearer of bad news but for most people weight loss does not come easy (otherwise we would all be size 10 supermodels) if you want to drop body fat put down the 5:2 book and get moving! Like I said people like a ‘diet’ but until we change our views on food and weight loss we will continue to have the newest and greatest ‘diet’ concept followed by yo yo dieting and disappointment. I will share my intermitting fasting tips later this week, stay tuned….. Berroca? Your thoughts on athletes using this for Vitamin B & magnesium (12+hours endurance per week)? Do I recommend it? Well no simply because I have better quality products with optimal dosages. In regards to supplements I always say you get what you pay for. I prescribe magnesium and B vitamins in a form that is well tolerated, well absorbed and in the correct dose for optimal results. I don’t like seeing people taking a million supplements with no idea why they are taking them or how much they should be taking. If athletes are serious about their sport they should have a tailored nutrition and supplement plan designed for them by a qualified nutritionist. Does a cheat meal really work to shock the metabolism? How much and how often?
 I think a cheat meal is needed for so many reasons. Yes I think it is good to have a higher calorie day to replenish depleted glycogen stores and prevent the body form becoming efficient on running on lower calories, however the biggest reason to have a cheat meal is to keep you sane! You should be able to look forward to dinner out with friends or a serve of your favourite dessert. A cheat meal is ONE meal and not an excuse to binge. Your goal should be to eat clean and exercise 6 days then enjoy a ‘free’ meal guilt free. Vitamin D3 . Is this good for immunity ? Have been told my a trainer at the gym that 10 tablets each day for 3 days will stop colds etc in their tracks but have also heard it's toxic in high doses what's the truth? Ok yes vitamin D is required for immunity and autoimmune conditions however more is not better. The RDI (recommended daily intake) of vitamin D is 400IU, the therapeutic dose is between 400 to 1000 IU per day and tolerable upper limit is 2000 IU per day. Vitamin D toxicity (hypervitaminosis) is mostly seen at dose of in excess of 10,000 IU per day over an extended period of time. While symptoms of toxicity are unlikely at daily intakes below 10,000 IU per day, there is emerging evidence suggesting that even lower vitamin D intakes levels might have adverse health effects over time. I usually prescribe vitamin D between 400IU to 1000 IU per day. Are there any studies that show the fat loss benefits of exercise, above those of calorie burning and improved metabolic rate due to improved muscle? Eg do the stress relief, improved sleep etc etc show measurable discernible fat loss benefits in themselves?
 Wow Hannah trust you to throw me a curling one. This is a serious research question and to be honest it can be difficult and time-consuming finding research papers for such specific questions however I can tell you this…. ➢ The fat loss benefits from exercise are not merely the result of calories burnt at the time of exercise. Exercise has beneficial effects on hormones such as insulin and human growth hormone (HGH) just to name a few. HGH and insulin are instrumental in weight loss. What you are after is high HGH and low insulin for optimum body fat reduction. ➢ The more muscle you have the higher your resting metabolic rate. Exercise, particularly resistant exercise will increase muscle mass and resting metabolic rate enabling you to utilize calories more efficiently, this in turn can result in lower body fat. ➢ Sleep is also required for optimal weight loss. Sleep regulates hunger hormones and promotes HGH. If you would like to research actual papers I suggest you check out PubMed.. http://www.ncbi.nlm.nih.gov/pubmed Pine nuts - good, bad, ugly, in moderation?
 I recommend we all enjoy a variety of nuts and seeds including pine nuts! Yes like anything it is all about moderation. Interesting fat: pine nuts are a source of protein, vitamin E, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and B vitamins. I personally love a mix of pine nuts and pumpkin seeds on salads. Delicious! Hi THW, everyone is talking about Garcinia Cambogia, is this just another diet fad? 
 From my limited research Garcinia is a plant extract supplement used to suppress appetite, inhibit the synthesis of fats and burn fat. Look, it sounds great BUT unless you have your nutrition right no supplement is going to help. As Ive mentioned previously people like a ‘diet’ and a quick fix but there is no cheating fat loss. Fat loss will occur through discipline, hard work, small portions and optimum nutrition. Here is a tip, if you are trying to suppress your appetite try caffeine! I recommend all my weight loss clients to drink green tea when they feel hungry. It works a treat PLUS offers antioxidants and health benefits. I love baking, what's a substitute for sugar that will give the same consistency?
 Honestly I don’t bake and I don’t really eat baked goods or sweet foods so I am not the best person for this question but I can point you in the right direction of healthy sweet recipes. The Healthy Chef has many healthy sweet options and from what I can see she opts for honey, maple syrup or stevia in her recipes. Here is a link to The Healthy Chef… http://www.thehealthychef.com/2011/01/the-worlds-healthiest-chocolate-chip-cookie/ Kilometers running as opposed to kilometers swimming same or ones better than the other?
 I cant say one is better than another I think as long as you are exercising it doesn’t matter which one you do. You tend to cover more distance running but that doesn’t mean it is a better sport. You will cover even more kilometers on the bike again kilometers don’t matter as long as you are out there and enjoying your chosen sport. I can run a fair distance but look like a drowning giraffe in the pool; I take my hat off to anyone that can swim. If you exercise in the evening, is it better to do your workout before of after dinner? I always recommend eating dinner after late workouts. Your post training meal is key to recover and progress. You could have a small afternoon snack if you need it but definatly eat after your session. I find protein smoothies are a great option post evening session. Smoothies are easily digested, provide optimal nutrients and wont impact your sleep. I hope this helps The Health Whisperer xx

[teresaboyce]

Grass fed butter in coffee? Yes please! A must try at Thr1ve cafe located Martin Place Sydney CBD.

[teresaboyce]

Ask Me Anything

Is coconut oil in tea healthy for you? Absolutely! Not only is it good for you it tastes amazing and helps keep you feeling full. There are so many health benefits of coconut oil….. • Improves digestion and absorption of fat-soluble vitamins • Contains powerful antioxidants and antiviral constituents • Can help the body use essential fatty acids (omega 3 and 6) more efficiently • Anti-aging properties • Not easily stored as fat, it is used as energy straight away • May enhance weight loss due to the positive effect on metabolism • May help displace toxic trans fats • Supports healthy cholesterol formation, this type of cholesterol is essential for healthy hormone production. So in short YES coconut oil in tea is a great addition to your diet. Have you ever tried butter in coffee? I swear to God it is the best! Are there any particular foods that have anti-inflammatory properties, in particular for helping muscles recover from exercise, or can you only get this in supplement form?
 Hmm this is a tricky one in that it is not only inflammation that needs to be addressed in supporting muscle recovery. Having a diet full of omega 3, protein and fresh produce is a great base however when dealing with sports recovery and performance you need doses not possible via the diet. A healthy diet will give you the Recommended Daily Allowance (RDA) of certain vitamins and minerals, however to treat a particular condition you need a much higher (therapeutic) dose of nutrients. Obviously it is hard to prescribe without a consult but here are my top suggestions for muscle recovery… • Magnesium powder supplement • Bath with Epsom salts (magnesium absorbed via the skin) • Branched Chain Amino Acids during exercise • Quality protein directly post exercise • Antioxidants with bioflavonoids • Fish oil Is raw broccoli better than steamed broccoli?
 Good question! Depends on the individual, if you have an underactive thyroid it is best to cook your cruciferous vegetables (broccoli, cabbage…) as these types of vegetables contain substances called goitrogens that suppress the function of the thyroid gland by interfering with iodine uptake. If you don’t have thyroid issues raw broccoli is a great addition to salads, the trick is you must chew really well. Broccoli contains cancer protective phytochemicals that are only released via chewing or chopping the vegetable. I personally use broccolini stalks as a salad based, I chop them very fine and make an effort to chew really well. Give it a go. Healthy breakfast options that I can make at work easily?
 You could boil up some eggs the night before and have seeded toast with mashed avocado and boiled egg. I think pre making your breakfast is key to easy work options. A vegetable frittata is another good option but I just don’t think you can go past a smoothie! Seriously 5 minutes to make and packed with everything you need. My favourite at the minute is mango, vanilla protein, milk, water and flaxseed oil, I swear it is like a dessert. Now I have had some people suggest that using a blender is a hassle to wash up, my response is…. if throwing food into a blender, pressing a button and rinsing the container is too hard then I have nothing more to say. Seriously. Can you tell me why you said not to use the microwave for heating up freezer meals? Ok so this one always gets me into trouble. There are studies that suggest microwaves are totally fine and others that suggest they are hazardous to our health. There are not enough studies (if any) on the effects of microwaved food on human health after consumption. Here is some info on microwaves from several sources that I find interesting…. ‘Most reports indicated that microwave cooking resulted in higher moisture losses compared with conventional methods. Overall, the nutritional effects of microwaves on protein, lipid, and minerals appear minimal. A large amount of data is available on the effects of microwaves on vitamins. It is concluded that there are only slight differences between microwave and conventional cooking on vitamin retention in foods. In conclusion, no significant nutritional differences exist between foods prepared by conventional and microwave methods. Any differences reported in the literature are minimal’ Paul Fassa’s response to this report….. ‘Many scientists scoff at cellular damage and cancerous conditions from microwave cooking without analyzing blood and food tests, or conducting their own tests. Their denial is typical of all sold out or unconcerned scientists.’ Study published in the November 2003 issue of The Journal of the Science of Food and Agriculture found that…. ‘Broccoli "zapped" in the microwave with a little water lost up to 97 percent of its beneficial antioxidants. By comparison, steamed broccoli lost 11 percent or fewer of its antioxidants.’ ‘There were also reductions in phenolic compounds and glucosinolates, but mineral levels remained intact.’ In a study of garlic, as little as 60 seconds of microwave heating was enough to inactivate its allicin; garlic's principle active ingredient against cancer. A Japanese study by Watanabe showed that just 6 minutes of microwave heating turned 30-40 percent of the B12 in milk into a (dead) form. This study has been cited by Dr. Andrew Weil as evidence supporting his concerns about the effects of microwaving. Dr. Weil wrote: "There may be dangers associated with microwaving food... there is a question as to whether microwaving alters protein chemistry in ways that might be harmful. Like I said there are studies to suggest they are completely fine and others that disagree. Yes I do have a microwave in the house but I make an effort not to use it. What can I say, I just don’t like them. Mouth ulcers mean you are run down and deficient in potassium? If so, what is the best way to replenish the body? There are many, many causes of mouth ulcers. When it comes to deficiency, being run down and mouth ulcers; a vitamin B deficiency would be my first guess not potassium. Like I said so many causes I would need a consult and possibly bloods tests first before I gave my final recommendation. For now my tip would be Vital Greens and a high dose B vitamin supplement. I hope this helps The Health Whisperer xx

[teresaboyce]

Ask Me Anything

Question: What is the effect of fructose on the body? I recently found out that agave is 90% fructose & should be avoided. How does this compare to rice malt syrup, maple syrup, honey and other sweeteners?


The whole fructose/ sugar debate can be confusing. I will try and explain as easily as I can without getting too techie. The following info has been pulled from a few sources one being an article called ‘Metabolic Effects of Fructose and the Worldwide Increase in Obesity’.

Fructose has the same chemical formula as glucose (C(6)H(12)O(6)), but its metabolism is different from glucose, fructose needs to be metabolized in the liver.

High fructose consumption has been shown to cause abnormal amounts of fat in the blood and impaired liver insulin sensitivity.

Studies now show growing evidence that consumption of sweetened beverages (soft drinks) is associated with a high-energy intake, increased body weight, and the occurrence of metabolic and cardiovascular disorders. There is, however, no unequivocal evidence that fructose intake at moderate doses is directly related with adverse metabolic effects.

When it comes to fructose in your diet my advise is eat fructose in is most natural state. Yes fruit contains fructose but it also contains fibre making it harder for our body to obtain the fructose contained within the food. Also as you can see from the graph below the amount of fructose in fruit is minimal when compared to the processed versions of HFCS (high fructose corn syrup) and agave.

Small amounts of honey and agave are ok in my book, just be mindful of how much you are consuming and make sure you are eating a balanced diet packed with fibre rich vegetables. The issue is moderation and a highly processed diet of highly processed foods.

Question: What are your thoughts on Paleo lifestyle? 


Any diet that encourages foods in their most natural state gets the tick of approval from me. Do I think you need to completely cut out all grains, legumes and dairy? Not really, I believe you need to consume grains and legumes soaked, activated and unprocessed. Dairy products should be full fat and unsweetened. What it actually comes down to is the individual and their dietary needs. As long as vegetables are the bulk of your diet and you avoid processed foods and added sugars you know you’re on the right track.

            Question: I read somewhere recently that you should limit your dried fruit intake and shouldn't have it every day (I usually have prunes and apricots with breakfast) what would you recommend?


I agree dried fruit should be limited, having said that prunes and apricots are lower GI when it comes to dried fruits. I recommend 2 prunes and 2 dried apricots per serve every other day. Make sure you are eating fresh seasonal fruit like berries, mango, plums and passion fruit. Variety and moderation is key with dried fruit.

Question: Is there any difference in the iron we get from steak vs mince - I'm guessing they're both meat products so no but...


No steak and mince are the same meat just in different forms. The highest levels of iron are found in lean beef, rump steak, liver, lamb and mussels. Non-animal sources of iron include wholemeal/grain bread, legumes, leafy green vegetables (broccoli, spinach, cabbage), fortified breakfast cereals, dried fruits and nuts.

Vitamin C Rich Foods enhances iron absorption. It is recommended that you consume Vitamin C rich foods at the same time as iron sources . Vitamin C is found in citrus fruits, broccoli, capsicum, tomato and parsley.

Question: I came across lactose free skim milk by 'Liddells' and was wondering if this may be used in coffee (the coconut milk replacement is an acquired taste for me!)


If you are trying to avoid lactose (milk sugar) then yes BUT if you are trying to avoid dairy products in general then no. I recommend small serves of full fat organic milk over lactose free milk for those not lactose sensitive.

  Question: What are some good recommendations for freezer meals? We are going to own preparation this year in our house!

My top freezer meal suggestions are stir-fries, mince dishes, stews and soups. Just remember fresh is best and try to eat majority of your meals freshly prepared. Having said that a freezer meal has saved my arse on more than one occasion. Just try not use the microwave to reheat and you are good to go!

I hope this helps

The Health Whisperer xx

[teresaboyce]

Ask Me Anything

Is gluten-free seeded bread as bad for weight gain as normal bread. i.e. Whole grain made with wheat.

You need to be careful of ‘gluten free’ products as many gluten free breads contain ingredients that are indeed ‘gluten free’ however not particularly healthy or ideal for weight loss. When looking for a gluten free bread the ingredients should contain rice flour, buckwheat or quinoa flour. If the ingredients read like this… 'brown rice flour, rice flour, sesame seeds, chia seeds….' this would be a good option. Poor quality gluten free breads contain ingredients like potato starch, soy, fillers, preservatives etc. You need to read the ingredients, if you don’t understand the ingredients or they are a mile long with numbers galore then put the bread down. No matter what the type of bread gluten free or wholemeal/ grain, what makes bread healthy is the quality of the ingredients not the exclusion of gluten.

When it comes to weight loss I recommend natural gluten free whole grains like whole brown rice, quinoa or rolled oats. The key is eating foods in their most natural state. Limit bread as a carbohydrate option and try to get your carbohydrates from fresh produce like fruit and vegetables. When trying to lose weight all grain products (wholemeal bread, gluten free bread or whole grains) should be limited to one serve a day post exercise.

What is your opinion of gluten free fergola?


Fregola (also known as Fregula) is a type of pasta made from semolina dough and is similar to Israeli couscous. Just like any grain product or starchy carbohydrate I recommend you consume fregola around your training.

Fregola is a type of pasta therefore has the same nutrient and calorie values of pasta….

Nutrition Facts Fregola (Serving Size 56 g)

Calories 190

Total Fat 1.0g

Saturated Fat 0.0g

Cholesterol 0mg

Sodium 10mg

Carbohydrates 41.0g

Dietary Fiber 2.0g

Sugars 3.0g

Protein 6.0g

Gluten free Fregola may be a good option for those with gluten/ wheat intolerances. Gluten free products still contain the same amount of carbohydrates as non gluten free versions so as long as you are active and consume it pre or post training I don’t have an issue with gluten free fregola as a high carbohydrate dietary source. 

What's the deal with women’s v’s men's multi-vitamins? Should we really take a specific one, every day?

Womens and mens multi vitamins will contain similar ingredients (B vitamins, antioxidants, vitamins and minerals) with slight adjustments for different needs, for example a womens multi typically contains higher levels of iron, B vitamins and nutrients like broccoli sprouts for estrogen metabolism. Mens multi vitamins tend to be higher in zinc and may contain nutrients like phytosterols and lycopene for mens reproductive health.

My advice when it comes to supplements is to see a nutritionist or naturopath to be prescribed specific supplements according to your health needs. I like to prescribe high dose tailored supplements rather than a low dose broad-spectrum multi vitamin. The only multi vitamin I do recommend is a pregnancy multi, this multi is formulated to contain high dose folic acid, iron, iodine and vitamin D for healthy conception and pregnancy.

What do you eat when you just can't stop eating? How do you stop the healthy but still damaging binge? With all the goodies around at the moment it's like walking a tightrope.

This is a tricky question, I think you need to plan out your treat meals over the festive season, enjoy them guilt free and stop looking at food as bad or good. Binges seem to be worse for people when they have the mind set of ‘I’ve already eaten too much and all of the wrong things therefore I’ve ruined the day so I may as well keep eating.’ This is not the case, over eating at one meal is not so bad, over eating all day is what causes the damage. If you have over eaten I want you to pick yourself up, refocus, plan your meals and move on.

If you feel you are over eating physically get up and start doing something else like washing up, go for a walk around the block or check your email. Binges will snow ball if you give them too much mental space. Focusing on something else will stop you eating giving you time to get over the urge to over eat.

I also recommend a fridge spring clean post Christmas. Christmas is one day not a week, remove all excess treats from your house. Post Christmas give away your left over desserts, place leftovers in containers and freeze them or throw them out. You cant binge on treat food if its not in the house.

I hope this helps

The Health Whisperer xx

[teresaboyce]

Ask Me Anything

Question: How do you learn to love yourself as you are?


Wow good question, the following helps me…

Stop comparing yourself to others

Focus on all the positive things about yourself

Stop criticizing the not so perfect bits 

Understand that real beauty is confidence not physical perfection

Be truly grateful for good health, loving friends and the life you have been blessed with

Make the time to laugh everyday; laughing makes everything better 

You only have one life and it is up to you how you live it. I personally do not want to look back on my life and regret wasted time worrying about silly little things that don’t mean anything in the big picture. I am far from perfect but I am totally cool with that. I am a good person, I love my family and friends, I work hard and I have a blessed life. If there is anything in my life I don’t like I do something about it or accept it and move on. I have down days (I am human) but I refuse to have life of down days. I don’t care for physical perfection or the egotistical personality that arises from such superficial goals but I do train hard, nourish my body and aim to be the best I can be. Like I said you only have one life and it is up to you how you live it.

QUESTION: What are some good 3:1 carb protein post training ideas please?

Your post training meal is the most important meal of the day. Depending if you are male or female, the type of training you are doing and your personal goals you should be aiming for a post training meal of around 3 to 1 carbs to protein. My personal favourtite post training meals are as followed….

Quinoa pancakes made with ½ cup quinoa flakes, 2 eggs, banana and cinnamon. Once cooked top them with natural yogurt, coconut oil and fresh berries

Protein smoothie made with whey protein, fresh mango, ½ cup rolled oats, almond milk and flaxseed oil.

Tri coloured cooked quinoa or brown rice with green vegetables, avocado and scrambled eggs

Question: Someone told me chia seeds don’t get absorbed in the bloodstream and they pass straight through you (I usually add a tablespoon to my morning smoothie). Is this true?


Chia seeds are a source of both omega 3 and soluble fibre. If you are consuming them for the nutrient and omega component you must chew them well in order for your body to be able to absorb the nutrients and essential fatty acids. If you do not chew them well chia seeds will act as a soluble fibre and pass through most intact.

A good way to explain this is to get a glass of water and place a tablespoon of chia seeds in the water, give it a stir and you will see a gel form around the seed and the water become thicker in consistence. This is how they act as a soluble fibre within the body.

Question: What can I use instead of crackers for snacking with antipasto or whatever. Veggies don’t cut it with smoked salmon or olives
.

There is a great new product you should try called FLATS. They are biscuit like snacks made from 100% vegetables squashed and dried into delicious little biscuits. They are perfect for dips and antipasto platters. They come in 5 flavours and found in the health food section of Woolworths. My favourites are tomato and basil or zucchini and almond. A must try!

Question: What’s the best snack to eat after a late training session?


Protein smoothie for sure! Smoothies are quick to make, packed with protein and carbs for recovery and easy on the digestive system enabling you to sleep after a late night session.

Tip: use protein powder, seasonal fruit and rolled oats as the base. Changing up the fruit will offer variety and flavour. You can use whey, pea or rice protein and your choice of milk. Easy.

Question: Why is it that we crave sugary treats when we haven’t had our quota in sleep - ie; overtired? Healthy foods are of no interest!


When you have inadequate sleep your hunger hormones are thrown out of whack.  A full nights sleep will regulate the hunger hormones leptin and ghrelin.

LEPTIN is the hormone that is excreted by your fat cells. Leptin regulates your appetite by telling your brain you don’t need food.

GHRELIN on the other hand is a hormone that is sent from the stomach to tell your brain you are hungry.

So basically Leptin tells your brain you are full and ghrelin tells your brain your hungry

If you are not getting adequate sleep these hormones get all out of whack resulting in you feeling hungrier than usual, the tendency is to grab sugar and carbohydrates as an instant pick me up.

Sleep is so important for mood, weight management and optimum energy levels.

Question: Are there any foods that are good for improving your skin? Is it true drinking lots of water helps?

Water is an absolute must when it comes to good skin. I recommend 2 litres a day as a minimum. Other top foods for glowing skin include: 

Essential fatty acids: avocado, flaxseed oil, oily fish, fresh nuts and seeds

Green leafy vegetables

Raw foods: fruit, vegetables, nuts and seeds

Avoiding all sugar and processed foods is equally important for good skin. If acne is an issue I recommend high dose vitamin A and zinc supplementation.

Speak to a nutritionist for professional advice on all supplement prescription. 

I hope this helps

The Health whisperer xx 

[teresaboyce]

Ask Me Anything

QUESTION: I found organic coconut sugar? Is this good for you?


It really can be very misleading the whole sugar substitute thing. Ok so here it is…

The pros: coconut sugar is low GI, this means it doesn’t cause blood sugar levels to spike and drop rapidly. This makes coconut sugar a better option for diabetics or those watching their blood sugars. Coconut sugar also contains minerals like potassium, phosphorus, calcium and magnesium.

The cons: gram for gram it is still sugar!

Coconut sugar per teaspoon

Calories 16

Sugar 4g

Table sugar per teaspoon

Calories 15

Sugar 4g

My recommendation is to use it like a treat and in moderation just like all sugar. I think with these ‘healthy’ alternatives people tend to go heavy handed not realizing it is still providing the same amount of carbohydrates/ sugar and calories as standard table sugar.

Question: I love dipping bread into my macadamia oil and 'super dukka' from about life, which bread (or bread alternative) would you suggest to make it healthier?


I recommend seeded sour dough. With this type of meal you really cant substitute the bread, quite frankly why would you? Enjoy good quality bread in a small serve. Ideally you should consume your grains around your exercise. Bread contains complex carbs and carbs are needed for energy. Use this delicious treat as motivation to get up and exercising. Food tastes so much better post training J

Question: What's the difference between normal dried dates (ie Coles) and Medjool dates? Can you swap one for the other?

There are many different varieties of dates just as there are many different varieties of apples. Medjool dates are known as the king of the dates as they are big, soft, chewy and bursting with flavour. Nutritionally you can substitute Medjool dates with other dates however other varieties may not have the size, texture or flavour of Medjool dates.  

Fast facts: dried dates are high in potassium, iron, B vitamins and fibre.

  Question: Are a few rice crackers ok?

Hmmm depends. Rice crackers are refined grains, all refined grains should be avoided however if you are active and looking for a post training snack I could live with you having organic wholegrain rice cakes with avocado and boiled egg. Like I say to my clients ‘rice crackers are merely the delivery system for the whole food topping’J

  Question: What non dairy milk alternatives go well in coffee?

This is a good question, I personally love homemade almond milk. It is so creamy and delicious. Coconut milk or cream also goes well in coffee, it is heavy so go easy to start with. Once you start experimenting with these types of alternatives it is very hard to go back to milk, trust me!

Have a great weekend

The Health Whisperer xx